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Truly Huge Fitness Tips
Presented by TrulyHuge.com
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Actual Success Stories from "Ordinary" Physical Fitness
Athletes using the New X-Size Program
*the success stories are translated 1:1 from the German
language originals
"My body grows like crazy. I have already won 7 kg (15.5 lbs)
of muscle mass within the first 4 weeks. I also have lost
some body fat, all my pants fit around the waist again!"
[after 4 months] "Believe it or not, I put on additional
19 kg (42 lbs) of pure muscle. That means I put on
26kg (57.3 lbs) at all. Friends I didn't see the last time, didn't
recognize me at first. I really mutated from a skinny guy to
an athlete. I never believed that this is possible. But I also
see a downside at this, I had to buy a complete new
wardrobe..."
Frank S.
Oldenburg, Germany
"...couldn't believe it. I always thought such successes
would be reserved to these who maltreat himself in the
gym hours by hours. However, my job permits me neither
a strict diet nor daily training... I have had completely
enough time and lost easily 5 kg (11 lbs) of fat by ease ...
... I finally have had enough time for my family again! "
[after 4 months] "...now stopped to progress weights. I
don't want anymore muscles, because I don't want to
look like a Huge Bodybuilder. My body looks the way I
always wanted to....so it's time again to say thank you..."
Go to Weight Training Software
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FITNESS TIPS FOR 11/14/2001
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WHY TRAIN WITH WEIGHTS?
WHAT WEIGHT TRAINING CAN DO FOR YOU
With resistance weight training you can accomplish a myriad
of things: you can lose weight, gain strength, (both muscular,
bone and connective tissue) improve your cardiovascular
health (your heart is your most important muscle) prevent
disease, increase mobility, lower your cholesterol, reduce
stress, increase your energy level, combat the aging
process and most importantly to people, enhance your
appearance (shape and tone). In short, without overstating
the positive effects, we believe a significant way to increase
the overall quality of your life is through an exercise program
with the emphasis on resistance weight training.
WHAT IS RESISTANCE WEIGHT TRAINING?
It is the form of exercise which uses some type of resistance
to challenge the muscles to adapt and improve either in
strength or endurance. This adaptation occurs at the cellular
level in the muscle fiber. For the cave man it meant moving
trees and stones. For us (slightly) more advanced homo
sapiens there are many different choices. Your options
include the use of barbells, dumbbells, free weights and
machines. There are machines that use weight as
resistance; there are machines that use water as resistance;
there are even machines that use hydraulics as resistance.
For our discussion, we will deal with machines that use
weights as their form of resistance.
TYPES OF WEIGHT EQUIPMENT
You have all heard of Nautilus, Cybex and Bodymaster; these
are the three largest manufacturers of commercial-grade
equipment. There is also a combination of machines and free
weights, which are plate-loaded machines. Hammer Strength
is a good example of such equipment. So which type of
equipment is the most effective to accomplish your goals?
What type of equipment will cause my body to adapt? Should
I use machines, free weights, or trees and stones?
Your muscles will not know the difference. All weight
equipment offers a type of resistance. The important thing is
that you focus on working the muscle, not lifting the weight.
HOW MUSCLE GROWTH (PROGRESS) OCCURS
The most important concept in a weight training program is
PROGRESSION. To make changes in your body you must
continue to challenge the muscles by gradually but
consistently increasing the load placed on them. This is
where one of the basic tenets of training comes to light--the
S.A.I.D. principle. The Specific Adaptation to Imposed
Demands principle means that your muscles will adapt only
to the demands placed on them. Therefore, for continued
improvement, you need to place ever increasing demands
on your muscles. You can do this by adding an extra
repetition, increasing the weight lifted, or shortening the
rest intervals. All three of these techniques are examples
of progression.
We cannot overemphasize the importance of making
some type of progress. When you train you always need
to push yourself further or harder than the comfort zone.
What this means is that your attitude toward your
training is the single most limiting factor in your progress.
To achieve any and all of your goals, you must be able to
push yourself harder than you have ever pushed before.
WHAT HAPPENS TO MY BODY WHEN I TRAIN WITH WEIGHTS?
By systematically challenging your muscles, you cause
changes to occur at the cellular level. These changes
involve an increase in the size and/or number of muscle
fiber (mitochondria and myofibril). As the myofibrils (or
contractile fibers) of the muscle increase in size, the
muscles grow larger (hypertrophy). And the mitochondria
will increase in number, thus increasing the muscle's
endurance.
Weight training also instigates changes in your connective
tissues (tendons and ligaments) and increases your bone
density. These beneficial changes improve your overall
fitness, making every day tasks easier to perform. As your
body grows stronger, your posture will improve (thus
improving your overall appearance).
Weight training combats the effects of aging (such as
decreased mobility, joint instability, loss of calcium from
your bones, and loss of muscle tissue). Because
osteoporosis is a major concern for women, weight
training should be included in their exercise programs.
Only weight training has proved to retard these effects of
aging (not running, walking, swimming, or biking--just WEIGHT
TRAINING!)
HOW DOES WEIGHT TRAINING AFFECT THE HEART
Another positive effect of training with weights is the increased
capacity of the heart muscle. Your heart is your most
important muscle. By increasing the size and strength of the
heart muscle (and subsequently the volume of blood it is able
to pump through your body), the heart becomes more
efficient. Weight training also causes the body to produce
more high density lipoproteins (HDL -- the good cholesterol),
thus increasing your HDL to LDL (bad cholesterol) ratio.
Keeping your heart working at peak efficiency should be a
cornerstone for any type of exercise program.
AEROBIC VERSUS ANAEROBIC
Weight training also improves your body's aerobic and
anaerobic energy systems. Aerobic activities utilize oxygen
which is circulating in the blood and tend to be of longer
duration (such as jogging 3 miles). Anaerobic activities, on
the other hand, usually involve shorter, more explosive
periods (like sprinting 50 yards) in which oxygen demands
of muscles are so high that the muscles use internal
metabolic processes for oxygen. Both of these systems
benefit from weight-training.
PERCENTAGE OF BODY FAT IS MORE IMPORTANT
THAN BODY WEIGHT
As you start a weight-training program, keep in mind that
it is your percentage of body fat and NOT your weight that
is important. For example, a person who weighs 200 lbs.
and is 30% body fat will look soft and fat. Whereas a
person who weighs 200 lbs. and is 10% body fat will look
muscular and lean. Because muscle weighs more than fat,
the scale is not an accurate instrument for measuring
your level of fitness.
WORK THE MUSCLE, DON'T MOVE THE WEIGHT
Remember that the focus of your weight-training program
will be to work the muscles, not to move the weight. Don't
let yourself fall into the trap of trying to see how much
weight your muscles can push. The important thing is to
position yourself in a biomechanically advantageous
position on every rep for every exercise.
Weight training will improve your cardiovascular
conditioning, strengthen your muscles and sculpt your
body into the best shape that your genetics allow.
Remember, your progress will be directly proportional to
your efforts.
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