Happy New Year's Eve!

Don't drink too much, don't drive around after drinking enough, and DON'T WORK OUT AND DRIVE. That's all for now, enjoy one of the best nights of the year and check back over the next week for inspirational posts and a few workouts to fit into your New Year's resolutions.

Pro Bodyweight Workouts

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How to Do Mountain Climbers (Video)

Mountain climbers are a fantastic cardio workout for getting your heart rate going at the beginning of a workout. A lot of people use these exercises to lose weight, but they're incredible for cutting cycles as well. Check out this video that explains how to do mountain climbers and try them out for yourself.

Pro Bodyweight Workouts

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How to Do a Squat (Video)

Squats are great bodyweight exercises for building up thigh muscles and working on balance. Whether you do them with or without weights, you're in for a hard, heart healthy workout. The following video displays the proper technique for doing squats. If you have knee problems you need to be careful about going down so low, and you may want to talk to your doctor first.

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A quick home exercise routine to get the blood flowing

You don't have to pay for an expensive gym membership to get the heart rate up. Having a good set of weights at home is always useful, but not absolutely necessary. If you're interested in saving money, but still want to get your sweat on then this is the perfect website for you.

A quick home exercise routine that takes literally 12 minutes to complete is the following:

You can use a free online Tabata timer here or buy one from amazon here.

Set your timer to 12 rounds of 50 seconds work and 10 seconds rest. Each individual exercise is considered one round. Try and do as many reps as possible within the 50 seconds. Remember to write down how many reps you did so you can look back on it and try to beat your previous score. Repeat each exercise three times to complete 12 rounds.

Jump Rope or Jumping Jacks

Squats

Push Ups

Ab Crunches

And you're done with today's absolutely free home exercise routine!

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Pullups with a 25 LB Plate (Video)

Can you say hot hot hot? If she can do it, then you can do it. You don't need to go to the gym to do what she's doing. If your door has a frame with a little ledge on top, grab on to it, and do pull ups that way. You can also go out and pull up on a tree branch or even at the playground. 

There's no excuses. Tack on some weight and you're pretty much set. Still like the idea of working out in the comfort of your own home? Well you can suck it up and buy a pull up bar on Amazon (link there) for roughly 30 bucks. 

 

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Merry Christmas!

Just a quick post to say Merry Christmas everybody! Let's all take a day off today to spend some time with loved ones. We're all pushing to be stronger, faster, and more fit, but don't forget that there are people out there who really care about you!

If you don't celebrate Christmas, then happy holidays to you! Whatever your beliefs, just be the best you can be.

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It's Christmas Eve

Well, it's that time of year again, and you're probably just getting set to eat a whole bunch of stuff that's bad for your body. That's okay, enjoy the holidays! We'll be back in a few days with some more workout and nutrition tips for you.

If you want to stay healthy over the holidays, take a look at the last 10 days of posts for some awesome healthy foods that you can throw into your Christmas feast.

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10 Super Healthy Foods- #10 Cottage Cheese

If you've been following this list of the 10 best healthy foods, you probably realize that the foods just keep getting worse and worse. Me personally, I like everything else on here (yes, even the kimchee), but cottage cheese is pretty low on my list of go-to snacks when I need a nutrient boost.

But it shouldn't be, and here's why: Cottage cheese is awesome, especially cottage cheese with live cultures. Let me explain what that means.

You see, cottage cheese is actually a byproduct of cheese- it's the curd produced when cheese is made. However, it's extremely high in casein, which we've talked about on here before as one of the best protein supplements for bodybuilders.

Additionally cottage cheese contains live bacteria cultures that help promote good digestion. These cultures can also help prevent colon cancer from forming.

One thing that you do have to be careful about with cottage cheese is the lactose content. It has less than regular cheese or milk, but it can still be a concern if you're lactose intolerant. If that's not an issue that affects you, give it a try! It's definitely worth it, despite the texture.

Somanabolic Muscle Maximizer

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10 Super Healthy Foods- #9 Broccoli

This is something most of us are forced into eating as children, because parents are cruel and heartless. Unfortunately, this means that a lot of us also grow up to hate broccoli as adults- and that is a real shame.

Look, you've probably heard this more than you ever want to, but your parents had the right idea. Broccoli is one of the single most healthy foods in the world. It's perfect for weight loss because it has a low concentration of carbohydrates but a lot of fiber- that's the exact nutritional profile you want in a diet food.

But it gets better. Broccoli is also an extremely good source of diindolymethane and indole-3-carbinol. If you're not familiar with those two compounds, just know that they have been shown to be beneficial in the prevention of cancer.

Broccoli is best raw or steamed, but I understand that a lot of you may not be into that raw, natural, disgusting vegetable taste (I like it myself). If you're looking for a tasty way to cook up your heart healthy broccoli, try a stir fry. There are literally hundreds of ways you can alter stir fry to make it new each time.

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The end of the world

Well, this is it fellas. The day the world is ending. Did you get enough workouts in? Nobody wants to die with a body that isn't healthy and muscular, believe me. In the off chance that the world doesn't end today, we'll be right back here tomorrow with another healthy food for you.

Maybe if we hadn't killed all the Mayans we could just ask them what it all means, but hey, 20/20 hindsight and all of that.

Stay tuned.

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10 Super Healthy Foods- #8 Raspberries

Raspberries often fall under the shadow of their cousins, blueberries. Blueberries have been getting all the media hype lately, so it's easy to forget that raspberries are just about as nutrient rich.

In fact, raspberries have over twice as much fiber as the same amount of blueberries, along with an astoundingly high antioxidant capacity, which is higher than tomatoes, apples, leeks, broccoli, kiwis, and strawberries. The antioxidant capacity is a term used when researchers are studying the levels of antioxidants in any particular food.

As with blueberries, raspberries are just as healthy when they're frozen as they are when they are fresh, which means that you don't have to limit your raspberry intake to any particular time of year. That's great news, because raspberries have been shown to repair DNA damage, and fight against certain proteins that cause inflammation.

How can you eat raspberries? You tell me! They're so good that I usually just eat them alone, by the handful. However, you can put them in salads, smoothies, fruit cocktails, oatmeal, and really anything else you can think of.

Do yourself a favor and pick up some frozen raspberries next time you're at the store. They keep forever.

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10 Super Healthy Foods- #7 Chia Seeds

Remember chia pets? If you were around at all in the 90's you know what I'm talking about, those little clay animals (or rappers, if you went to that link), that grew green "hair," which was really chia sprouts.

Well, did you know chia seeds are actually an incredibly healthy snack? A single tablespoon of these healthy seeds can have up to 5 grams of fiber, which is about double what flaxseed contains.

That same tablespoon of chia seeds also contains about two and a half grams of alpha-linolenic acid, or ALA, a long chain omega-3 fat, which is very healthful for your heart. Again, this is more than flaxseed contains. It sounds like I'm trying to bash flaxseeds more than anything, but I'm just honestly surprised that chia seeds are such a nutrition powerhouse.

Chia seeds don't really taste like much, so it's easy to add them to your regular foods. Pop them in the blender with a smoothie. Stir them into a bowl of oatmeal for breakfast. Sprinkle some on the top of a salad. Add them to a yogurt based fruit parfait. The possibilities are endless. Hell, you could just munch a handful of them every now and then as you go about your day.

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10 Super Healthy Foods- #6 Eggs

Eggs are sort of a catch 22- they're filled with protein and vitamins, but they can also contribute to raised cholesterol levels in the body if you eat too many of them. There's also the reputation that eggs have for being less healthy these days because of all the growth hormones fed to chickens in the majority of the chicken farms around the country.

These are all legitimate concerns, don't get me wrong. But do they outweigh all the benefits of eggs? I've found that the best eggs to get are the omega-3 eggs. These eggs come from chickens that have had extra omega-3 fatty acids added to their feed, which comes out in the formation of the eggs. It's been found that a single omega-3 enriched egg can have up to 150 mg of DHA, which is crucial for healthy brain function.

In the grocery store you can find omega-3 eggs because they will be labeled as such, usually right beside the regular eggs.

Now if you know somebody, I would always recommend getting fresh eggs right from the source. If you live out in the country that shouldn't be too hard, but I know a lot of people reading this are living in the city, so the omega-3 eggs are your next best shot.

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10 Super Healthy Foods- #5 Walnuts

Walnuts are some of the oldest nutrient rich sources of food in the world. There are records that show walnuts growing during the time of the Roman empire. Why are they so great? Well, for one thing, researchers tested walnuts against thousands of other foods and found that these little brown nuts have more antioxidants than over 1,000 other "healthy foods." The only thing with more antioxidants was blueberries.

Antioxidants are important because they help find and neutralize free radicals. If free radicals are allowed to build up in a certain part of the body, they can contribute to early aging signs and, potentially, cancerous growths.

If you're looking for a real antioxidant punch, mix some walnuts in with a handful of blueberries and toss it all on top of some Greek yogurt. This makes a great breakfast, dessert, or anytime snack.

Also don't hesitate to add them to a smoothie. Other nuts like almonds will form a layer at the bottom of the cup, but walnuts stay in suspension. And besides, their flavor can blend with just about anything else- you won't even know they're there!

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10 Super Healthy Foods- #4 Spinach

If nutrition was a football team, spinach would be the starting linebacker. It has a wider variety of nutrients, vitamins, and minerals than just about any other vegetable, going all the way from vitamin A down to iron.

When you're at the store, look for baby spinach, preferably triple washed. Regular spinach can be fairly bitter, but baby spinach tends to have a slightly sweeter taste, making it easier on your health buds if you've never been a real big vegetable person.

If you've been on a diet or a cutting cycle for awhile you're probably getting pretty sick of salad, so don't box yourself in- spinach is highly versatile. Throw some wilted spinach into an omelet along with a helping of feta cheese for a delicious, nutrient rich breakfast. Toss some baby spinach into a blender for a green smoothie. The sweet-ish taste of baby spinach blends well with fructose-filled fruit.

Steamed spinach is also easy to prepare and can compliment just about any meal. Use your imagination, or Google some spinach recipes, because the worst thing you can do with a strict eating routine is get tired of a particular taste. Vary it up a little.

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10 Super Healthy Foods- #3 Kimchee

This dish from Korea is mostly made up of fermented cabbage. Sounds pretty tasty, eh? Yeah, I didn't think so. However, I'm pretty sure you'll be surprised once you try it. It's actually a lot better than it sounds.

So why would anybody want to eat a bowl full of fermented vegetables? The main benefit of kimchee is that it's full of probiotics, which come about as a side effect of the fermentation process. One of those probiotics is a bacteria called lactobacilli, which is the reason yogurt is considered so healthy.

Probiotics like this have a strong effect on digestion, making the process more efficient. A study done by the Ajou University School of Medicine came to the conclusion that eating kimchee every day can lower body fat and produce more regulated insulin levels. If you don't know, diabetics don't have enough insulin in their bloodstream, which is why they need regular injections to keep going.

Where can you find kimchee? Check out a local Asian grocery store (or just the Asian section of Wal-Mart). Alternatively, you could just make it yourself. It tastes great in stir fry.

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10 Super Healthy Foods- #2 Blueberries

Blueberries are awesome. I'm just going to start out by saying that. They're packed full of the things you need to keep going strong with your workouts, and they don't taste half bad either. People who study these kinds of things estimate that these tiny blue berries have been in existence for over 13,000 years.

What are the benefits of blueberries? For one thing, they've been shown in clinical trials to lower blood pressure. A study from 2010 found that daily intake of at least 2 cups of blueberries can drastically lower blood pressure.

Now I know what you're thinking- blueberries are expensive! But don't worry. Frozen blueberries are just as full of nutrients as their fresh brethren, so buy frozen in bulk and stock up. You also don't need to eat 2 cups a day. About half a cup a day or less is enough to get their immune boosting properties and increased energy levels.

Try a bowl of tasty Greek yogurt topped with raw cashews and a handful of blueberries for breakfast.

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10 Super Healthy Foods- #1 Salmon

Pink and delicious, salmon is one of the top healthy foods you could ever eat. That's because it's packed chock full of omega-3 fats, the ones that are good for your heart. Salmon is also a great fish for protein because it has comparably low levels of mercury, as opposed to, say, tuna, which has some of the highest concentrations.

DHA and EPA, two of the omega-3 fats found in salmon, have been shown to decrease triglyceride levels. High triglyceride levels are linked to an increased risk for heart disease. In fact, decreasing triglycerides can lower your risk of heart attack by nearly 50%. That's something I can really get behind.

The best kind of salmon to get is wild caught, but it can be expensive so don't worry too much about buying farm raised. Some farm raised salmon actually have higher concentrations of omega-3s than those found in the wild, so it's definitely not the end of the world.

Similarly, fresh is preferable, but if you're on a budget you can still go for the canned salmon. This also has the benefit of a much longer shelf life, and by much longer I mean pretty much forever, so you can stock up on salmon at the beginning of the month and not have to worry about it anymore.

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10 Super Healthy Foods

Do you know what's in your refrigerator? Sure you know most of the foods, but do you know what's REALY in there? I'm talking about maltodextrin, hydrogenated corn oil, saturated fats, and most likely pounds and pounds of sugar as the coup de gras, the cherry on the belly fat sundae.

Every bodybuilder knows that he has to be careful what he eats, but just because you get the "lean" or "diet" option doesn't mean you're eating any healthier foods.

Over the next 10 days we're going to be looking at the top 10 healthy foods that you can put into youre body. Whether you're trying to lose weight or build muscle mass, you need to make these items a part of your regular diet.

Why?

I hate to drop scare tactics, but Type 2 diabetes is rapidly becoming the most prevalent health concern in America. A recent clinical study took a look at diet changes as compared to some of the top diabetes medications, and do you know what they found?

That's right, your diet is a more powerful deterrent for Type 2 diabetes than any of the drugs we currently know about. So check back regularly over the next week and a half as we talk about what those specific foods are and why they're good for you. Even better, subscribe by entering your emsail in the top left.

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Bodyweight Chest Exercises- Zuzana Light's Bodyweight Lose Yourself Workout (Video)

Sometimes when I'm watching these videos from BodyRock I feel a little ashamed because I can barely handle this workout that she does several times a week. This time, Zuzana talks about quitting drinking, which is always a great decision for bodybuilders. 

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Bodyweight Chest Exercises- 5 Pushup Variations to Work Out Your Chest Muscles

If you want a bigger, stronger chest, try working a few of these push up variations into your normal home workout routine. This is a video from Youtube's Moricestreet909 and it gives some excellent examples of pushup-based bodyweight chest exercises for ripped, lean pecs. Just throw these into your workout whenever you would normally do a regular pushup.

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Potential Side Effects of Yohimbe HCL

Look, yohimbe is a stimulant. There are always going to be side effects in people with unhealthy hearts. At no point during the last 4 posts have I claimed to be a doctor, and you should always check with yours before starting something new.

Serious side effects with yohimbe HCL are pretty rare, but they can happen. Some side effects include throat constriction, breathing problems, allergic hives, and irregular heartbeat. If you experience any of these when taking yohimbe you should call the doc immediately.

Less serious but slightly more common side effects of yohimbe can also occur, which are concurrent with most stimulants. These include irritability, skin flushing, headaches, anxiety, dizziness, and the general feeling that dude, you're jacked up. Of course you are.

Finally, I have to mention that in large doses, yohimbe can be mildly hallucinogenic.

So there it is. I've tried yohimbe HCL and I found it to be pretty consistent with ephedrine, from back in the day. It gives you a strong energy boost, clear mental focus, and the ability to just get out there and get stuff done!

If you missed the benefits of yohimbe HCL, go to that page and take a look.

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Who Really Benefits from Yohimbe HCL?

First of all, if you're having trouble getting an erection you may want to check out yohimbe. If you've been diagnosed with erectile dysfunction or impotence, you should ask your doctor about it. It's a stimulant, so be careful if you're over sensitive to that type of thing.

Now, yohimbe HCL can also be an option for anyone who just wants to make their sex life better. If you want to last longer and have more stamina, you could always give it a shot. After all, that's what the FDA decided it was good for.

Finally, if you're looking to lose weight you can combine yohimbe HCL with a good workout routine. Supplements will never get you all the way, but they can certainly be a boost to your diet and exercise program.

Bodybuilders can potentially use yohimbe as part of an energy stack, but be careful that it doesn't start you off burning more calories than you want.

What's the Proper Yohimbe HCL Dose?

Your supplement bottle should list the proper dosage, and you should always follow those directions. Your doctor can also prescribe a yohimbe extract, which is usually prescribed in doses of 5.4 milligrams several times per day.

But be careful, there have been some side effects associated with yohimbe, which we'll cover tomorrow.

In the meantime, take a look at the benefits of yohimbe HCL.

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The Health Benefits of Yohimbe HCL

Yohimbe is supposed to work by stimulating blood flow as a direct effect of the dilation of the blood vessels. Dilation means it makes them larger, allowing them to flow more easily to the extremities.

Most studies show that yohimbe is effective in about 40% of men as a cure for impotence because that blood vessel dilation we talked about lets more blood flow to the penis, and we all know what that means: Boner City.

At the core of everything though, yohimbe HCL is a stimulant which may have an effect on the central nervous system. Because of that, it's possible that yohimbe can be used as a weight loss aid, and there seems to be a lot of personally collected data that backs that up.

In the past, ephedra was commonly used for weight loss, but since it was banned in the country there haven't been a whole lot of substitutes.

Yohimbe HCL can also give you an energy boost during a workout. The blood vessel dilation allows more blood to flow to the muscles, leading to an increase in oxygen supply right when your burning, aching muscles need it most.

So who is it good for and how much should you take? Check back tomorrow!

If you missed the overview of yohimbe HCL, just click that link right there.

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Yohimbe HCL- What is It?

Yohimbe has gained a lot of attention over the past 30 years or so, first and foremost as a sex aid.

It's supposed to increase energy and stamina during those intimate hours, but it's also been getting some favorable attention as a natural supplement to help boost energy levels during workouts.

But we're getting hit over the head all the time with so called "natural supplements." Let's look at the science behind it.

Yohimbe HCL is the chemical which makes all this happen, and is derived directly from Yohimbe bark. The bark itself is native to West Africa, where the native tribes have used it for centuries to treat medical conditions, illnesses, and to provide energy.

Here in the U.S., yohimbe has been around since roughly 1980, and the FDA has approved it for treating symptoms of impotence and erectile dysfunction.

It's sold over the counter and you can get it at some health food stores, as well as online.

Check back tomorrow for the benefits of yohimbe HCL.

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12 Simple Tips to Help You Boost Growth Hormone and Testosterone

We've covered a lot of ways to boost testosterone and growth hormonelevels already, but here are 12 more quick tips that you can think about on a daily basis to get those levels high and keep them there.

1- Keep your diet filled with unsaturated fats and fresh vegetables, and keep that multivitamin handy.

2- Refresh your energy levels with short naps throughout the day, just 30 minutes or less.

3- Keep alcohol consumption at a minimum.

4- Avoid overtraining

5- Have some good old fashioned sex. Regular sex and testosterone levels are more closely linked than you might think.

6- Try some max intensity workout routines, like sprints or intervals.

7- Keep your heart rate up with high repetition sets and minimize breaks.

8- Have a small meal an hour or two before your workouts, and then again right after the workout.

9- Supplement with amino acids during the workout, as well as before and after.

10- Reduce body fat percentage.

11- Fill your diet with lots of protein but few simple carbohydrates. Go for carbs that have a low Glycemic Index and avoid sugar.

12- Keep taking those supplements!

So there it is, just 12 quick tips to help boost growth hormone and testosterone.

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4 Mile Running Workout- Feels Good

This is a short post today. I just got in from a 4 mile jog with interval sprints for 30 seconds every 5 minutes. It's an intense cardio workout that's simply incredible for endurance and stamina- two areas that I really need to work on.

No matter what you're doing today, find a way to be active, even if it's just in some small way. Do some jumping jacks, go for a jog around the block when you get home from work. Don't take life too seriously and just have FUN with whatever you do.

I'm gearing up for the 8 mile Miami Super Spartan obstacle race in February. Check it out and maybe I'll see you there!

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Natural Health Remedies- Black Seed Oil

Here at Strongman, we're not just about ways to lose weight and build muscle (although we're mostly about those). Looking great in a swimsuit doesn't mean diddly unless your body is healthy in general. In the past we've looked at a few herbs that show promising health benefits above and beyond fitness, and right now we're going to take a brief look at black seed oil, otherwise known as black cumin oil.

Black seed comes with a whole laundry list of natural health benefits. Among many other benefits, black seed oil is:

• Antibacterial
• Antifungal
• A diuretic (for decreased water retention – great for weight loss)
• A digestive aid
• Antioxidant
• A powerful immunomodulator, which means that it modulates the immune system to bring it back into balance.

How does black seed oil do all this? As of this writing, researchers have discovered more than 100 different compounds contained in black cumin, which include nine amino acids, the range of omegas (3,6, and 9), selenium, zinc, and a couple dozen other vitamins that we need as part of our daily diets.

It's also been shown to be helpful in detoxing, which is the process of removing unwanted toxins from the body. All in all, it's a fantastic health food, and I think we're going to see a lot more about it in the mainstream before too long.

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3 Ways to Boost Growth Hormone and Testosterone Without Supplements

We already talked about some of the most popular supplements for boosting growth hormone and testosterone levels, but I also want to bring up some other natural ways to boost these two beneficial hormones in the body.

As you may or may not know, I'm actually pretty opposed to supplements for bodybuilding. I do see the benefit in some instances, but I also know how easy it is to start to rely on these pills to do the work for you. I fully believe that anyone who puts the time and effort in can build muscle and lose weight with no help from chemicals.

Now...

What if you want to boost your testosterone and you're not actually involved in bodybuilding, and you still don't want to take supplements? The easiest way? Get involved in bodybuilding.

You don't need to make it a religion, but anaerobic exercise has been shown to have a massive impact on both growth hormone and testosterone.

Here are the three simplest ways to get more testosterone and HGH naturally flowing through your body:

Powerlifts- Deadlifts and squats with low reps and heavy weight is one of the easiest ways to up your body's production of these two hormones. You only have to do it a few times per week, once or twice at the most.

Diet- Boost your protein and calorie intake and you'll give your body the fuel it needs to pump out more HGH and testosterone. Red meat is great, and there are plenty of other foods that do the same thing.

Rest- Testosterone and growth hormone are produced while you are asleep (about 70%). So you need to give your body time to do its thing! Make sure you're getting at least 7 to 8 hours of deep, restful sleep to let your body's natural hormone production cycle kick in.

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Supplements to Naturally Boost Testosterone

We already covered the intro to naturally boosting testosterone levels, so let's just get right to the good stuff.

Most supplements on the market right now that claim to boost testosterone levels come from herbal extracts. However, there are a few that have shown proven results in clinical trials that instead come from a combination of minerals and vitamins.

ZMA

ZMA, short for Zinc Magnesium Aspartate, is instrumental in building testosterone levels in healthy males. Now, we've always known that zinc and magnesium combined has a positive effect on testosterone, but this combination is formulated to shoot for the highest levels possible.

Zinc is also an antioxidant that can feasibly shorten recovery time, so you know this is good news. Magnesium is used for more than 300 processes within the human body, and most Americans are actually magnesium deficient.

ZMA should be used at night before going to bed. It promotes deeper sleep, which is also hugely beneficial for natural testosterone production.

Herbal Extracts

There are also plenty of naturally occurring herbs that can boost testosterone levels, including:

• Saw palmetto
• Tribulus
• Fenugreek
• Yohimbe bark

Although it's not a natural herb, D-aspartic acid can also give testosterone a gently boost.

Muscle Building Nutrition Review

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Supplements to Naturally Boost Growth Hormone

We already covered the introduction to boosting growth hormone, so let's just jump right into it.

Naturally Boost Growth Hormone

GABA

GABA is an amino acid that's shoer for Gamma-Aminobutryic Acid. It's actually a neurotransmitter- one of the chemicals that allows signals to be sent through the brain. Therefore, unlike most other amino acids, GABA doesn't directly contribute to the synthesis of protein in the body.

You can usually buy GABA these days in formulas which include a lot of other supplements, but I've found the best way to take it is on its own. You can get pills or powder which is exclusively GABA, and then measure the dose yourself before stacking it with other supps.

Other Amino Acids

Want some other common amino acids that are used to naturally boost growth hormone? Try Arginine, Taurine, Glutamine, Lysine, or Ornithine. Or try them all together. You're definitely going to notice results when you stack them.

If you're not sure about it, keep in mind that just about every supplement that claims to boost levels of HGH use these amino acids as their primary ingredients.

3 Day Muscle Building Review

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How to Boost Growth Hormone and Raise Testosterone Levels – Naturally

For guys, testosterone and growth hormone are two of the most important factors for building muscle. A lot of people get confused between the two, so let me sum up the main difference quickly:

Growth hormone allows the body to grow new cells, specifically in the muscles. Testosterone doesn't.

So how do you boost growth hormone levels and raise your testosterone?

The easiest way to boost these two hormones is with synthetic growth hormone treatments and anabolic steroids. I don't think you should use those. They're illegal without a prescription, and they usually come with a whole heap of side effects. Besides, we still don't know many of the long term effects of using synthetic growth hormone.

Now, a lot of people are operating under the "safe use" mind set- As long as you use them safely, as recommended, they aren't going to cause any harm. But remember, we still don't know a lot about how synthetic HGH works in the long term, and everybody is going to react differently to these injections.

The alternative is supplements that work to naturally boost the levels of growth hormone and testosterone in the body, basically giving the body the ingredients it needs to produce them itself. The next two posts are going to be dedicated to doing this.

Kyle Leon's Muscle Maximizer

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Creatine Supplements for Women

Creatine, the most popular supplement for building muscle around, is sort of a fixture in modern gyms. If you're going through a resistance training phase, I strongly recommend adding creatine to your stack to maximize your muscle gains.

But most of the people using it are guys. What's the deal with creatine supplements for women? Women can safely use creatine because it doesn't work by boosting testosterone.

What type of creatine should you use? Well, there are a lot of different formulas out there, but I think creatine monohydrate is the best. It's the simple molecule and one of the most tested forms of creatine, and I think it's better to use this than a formula that combines other supplements with a creatine boost.

Cycles should last between 2 or 3 months, and then you should take a month off using it. There are people who use it all the time with no off cycle, but I feel that you should always give your body time off to let it work on its own.

The amount you should use depends on your bodybuilding workouts and your body weight, but two or three grams is usually plenty to give your muscles a boost.

Muscle Building Nutrition

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Lose Weight and Build Muscle at the Minneapolis Boot Camp

Image Source: http://www.sxc.hu/profile/maedi

Kick your workouts into high gear with a fitness boot camp. If you've been having trouble staying on track with your workouts (don't worry, it happens to all of us) you can start heading in the right direction again by joining a local boot camp program near you.

The Minneapolis Boot Camp is one of the top rated fitness programs in the area. You can lose weight, build muscle, and get that body you've always wanted in practically no time at all. But don't go there under any false pretense – You will have to work hard. You will sweat. You will be exhausted at the end of the day. But you'll also have a stronger, better body than ever before.

The program focuses on fast results for maximum weight loss. You'll do cardio, strength routines, and other exercises for athletes that will combine to get you into the best shape of your life. Most people who join a fitness boot camp say that it was the best decision they'd ever made, and now you can have that opportunity too. Check out any of the links in this article for more information on the Minneapolis Boot Camp.

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Push Up Variations – The Ultimate Upper Body Workout

We've talked several times about the benefits of push ups on this blog, so I want to talk about a few awesome push up variations – these are great ways to get a great upper body workout across your shoulders, biceps, and upper back.

Spiderman Pushups

If you want to get your core into the workout, you can try the Spiderman pushup variation. Get into the regular push up position, and as you lower your body, bring your right knee forward towards your right elbow. On the way up, bring your leg back, and then repeat the motion with your left leg. This brings a new element to the pushup that really crunches your abs for a smooth, toned six pack.

Diamond Pushups

If you feel like your shoulders aren't getting enough from a regular pushup, try a diamond pushup by forming a diamond with your thumbs and index fingers on the ground. This forces your body to work harder for balance, which brings your shoulders, back, and ab muscles into the equation.

These push up exercises are just a few ways you can really get the most out of your bodyweight workouts.

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The Zuzana "Bombshell Butt" Bodyweight Workout Routine

Who here doesn't like Zuzana Light, also known as the BodyRock girl fromYoutube?

Show of hands? Nobody? Nobody....??

Didn't think so.

Now, you would think that all the views Zuzana gets on her videos are from guys, but believe it or not, women watch her workouts just as much. My ex girlfriend couldn't get enough of her.

And here's why: She actually has incredible bodyweight workout routines. They're intense, cardio heavy, and perfect for losing weight.

Check out this video of Zuzana Light doing the "Bombshell Butt" workout and tell me you don't agree.

The Diet Solution Program

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The CRUNCHER Plyometric Bodyweight Workout Routine

How do you build explosive speed?

How do you get a higher vertical jump?

How do you work out fast twitch muscle fiber?

Only one word, fellas- PLYOMETRICS

If you don't know what plyometrics are, open this page about plyometrics in a new tab, read it, and then come back here.

The CRUNCHER Plyometric Bodyweight Routine works the arms and the legs. If you're a sprinter, boxer, football player, basketball player, or honestly ANY TYPE OF ATHLETE, you can use these exercises for athletes to improve your game.

Here's the routine:

Start with a 5 minute warm up. Walk around, jog, get loose.

Jump squats- 1 set of 15

Launch ups- 1 set of 15

Pull ups- 1 set of 12

Dips- 1 set of 15

1 minute rest

Jump squats- 1 set of 15

Launch ups- 1 set of 15

Pull ups- 1 set of 12

Dips- 1 set of 15

Now cool down for 5 minutes.

As you're moving between exercise, don't pause to take a rest if you can help it. Keep your heart rate up and really focus on launching yourself with those jump squats and launch ups. You're training your muscles to flash out into a full contraction in the blink of an eye.

3 Day Muscle Building

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Get Fit and Lose Weight At a Yorba Linda Fitness Boot Camp

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You've gotta lose that weight, but everywhere you look is just one distraction after another. And then there's the whole problem with motivation; you want to get out the door and go running, but just can't find the energy.

You're facing the same thing that millions of people all over the globe face. Lack of motivation is one of the single most effective workout killers in the world. In the past I've recommended fitness boot camps to help give you that boost to get you over the hump, and, well, I still think they're one of the fastest ways to get back on track with your fitness and weight loss goals.

In particular, I'm a big fan of the Yorba Linda Fitness Boot Camp. I like them because they have a routine that fits into your schedule. Here's how it normally is: You could work out, but you just have too much work, or too many chores. You could stick to a strict diet, but it's so boring and tasteless that you can seem to stay with it for more than a day or two.

The Yorba Linda Boot Camp has a system that helps you seamlessly work past those hurdles, and I can't recommend them enough.

Pro Bodyweight Workouts

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Physical Rehabilitation Centers Are Making More Progress with EMRs

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You're out for your morning jog, the air is crisp and cool and you're feeling great, when suddenly you feel it. Torn ligaments are some of the worst things that can happen to an athlete, and almost always require extensive physical rehabilitation to bring you back to peak performance.

But every cloud has a silver lining, and while it's hard to paint a sport's injury in any type of positive light, there's a good chance that you'll soon be able to get faster treatment right off the bat, now that so many rehab centers, nursing homes, and medical facilities have started using electronic medical records, or EMRs.

Right now the technology is most widely used in geriatric centers and other facilities that require long term care, and it's quickly changing the way patients are cared for. This is changing the face of long term care because it allows nurses and healthcare providers to keep better track of their patients, which also helps them analyze trends that lead to better overall care. Healthcare providers can use wireless touchpad screens to instantly record progress and make changes to your electronic health records, so you get the benefit of faster treatment and ore personalized care.

Like I said, it's mostly used in nursing homes at this time, but with a powerful technology like this is won't be long before you're seeing it at your local sports rehab center.

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Can Exercise Offset the Damage From Smoking?

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Everybody knows that smoking isn't exactly the healthiest decision you can make, but can exercise reduce some of the damage your lungs suffer from lighting up? Say you smoke a pack of cigarettes every few days, but still run a few miles before work every morning. Does that make you a healthy smoker, or an athlete who's making unhealthy decisions? According to a few recent studies, it's actually a little bit of both.

The medical journal Cancer Epidemiology Biomarkers & Prevention published a study in 2006 that looked at the health differences between women who smoked, and women who smoked and exercised. The results pointed to the possibility that the women in the second category, the ones who smoked but still kept up with their exercise, had a significantly lower risk of developing lung cancer.

According to Dr. Stanton Glantz, who is a professor at the UCSF department of cardiology, exercise is just good for you in general, no matter what other lifestyle choices you make. If your diet is 100% fast food and you exercise, you'll still be healthier than if you lived a sedentary lifestyle. If you smoke and exercise, you'll still be just that much healthier. It makes a lot of sense.

But in the end he still comes back to the ultimate truth: "I can tell you unequivocally that people would be better marathoners if they didn't smoke." So yes, you can still get some benefit from exercise if you smoke, but quitting smoking is always going to be the healthier option, no matter who you are.

Pro Bodyweight Workouts

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