41 Ways To Build Muscles Fast

Muscle building expert Vince DelMonte has helped over 20,000 skinny guys and consults with fitness experts all around the world on the most critical and supporting elements to build muscle mass and to experience consistent muscle growth.

Vince unmasks his own secrets that he used for building 41 pounds of steel-solid muscle in only six months – without any drugs or steroids, without bogus supplements, and while training less total hours than before.

1. Begin with 3 full body weight training workouts every 48-hours.

2. Take your body weight in pounds and multiply it by 15 to determine your daily caloric intake if you want to gain weight.

3. Perform only 1 exercise per body part each full-body workout but perform a different exercise for each body part every workout. By the end of the week you’ll have hit each muscle group three times from three different angles.

4. Consume carbohydrates in a 2:1 ratio to protein after your workout in liquid form.

5. Perform each set to muscular failure.

6. Use a training journal and track your progress.

7. Drink at least 4-6 liters of water each day.

8. Vary your rep and set schemes more frequently than any other training variable.

9. Focus on exploding up on the concentric portion of your movement and taking 3-4 seconds for the eccentric portion of your program.

10. Aim to build at least 5-6 pounds of lean muscle mass each month. Anything more will be fat gain.

11. Eat at least 10-15 serving of fruits and vegetables each day.

12. Focus on compound movements for 80% of your workouts.

13. Alternate between dumbbells and barbells every 2 weeks.

14. Only change an exercise when you plateau on two workouts in a row.

15. Enter a fitness model or bodybuilding show or transformation contest to keep you motivated.

16. Follow a program for at least 12-16 weeks before trying your next one.

17. Pyramiding your sets to consistently increase your strength 5% each week.

18. Consume a variety of whole eggs, chicken, lean beef, fish and whole-milk throughout the day for high quality (bioavailable) muscle building protein.

19. Use a training partner for motivation and an extra push to experience faster muscular growth.

20. Never train hungry if you want to build muscle fast.
21. Concentrate your carbohydrates when your body needs them most – breakfast, pre workout and post workout.

22. Ensure you do the squat and the deadlift each week to increase the release of growth hormone and testosterone.

23. Hire a personal trainer if you have never received professional coaching on technique and form.

24. Stretch at least half the amount of time that you lift. If you lift 3 hours a week, schedule at least 1.5 hours of yoga or static stretching.

25. Train a muscle group through it’s entire range of motion to stimulate muscle size.

26. Use a 3-day a week 20-minute interval cardio plan, post-workout, to maximize the muscle to fat ratio while bulking.

27. Train your most underdeveloped muscle group first in each workout.

28. Avoid processed food, packaged food and fast food.

29. Avoid protein bars and any muscle building supplement that has sucrulose, aspartame, or other artificial or natural sweeteners.

30. Get at least 8-hours of uninterrupted sleep each night.

31. Don’t be afraid to overload your muscles with maximal resistance and miss your goal reps.

32. Consume a combination of olive oil, fish oil, coconut oil, mixed nuts and natural peanut butter each day to make sure you get ample healthy fats for testosterone and other muscle building hormone production.

33. Take a complete week off after 12-16 weeks of training.

34. Get a spotter to help you with your heaviest set.

35. Have a training program. Never go to the gym without a plan.

36. Perform 5-10 minutes of dynamic stretching before each weight training workout.

37. Schedule regular ART-therapy or massage therapy to avoid injuries.

38. Cold shower after every intense weight training workout. It sucks, but it works.

39. Eat at least 1 gram of protein per pound of lean body mass.

40. The core of your workout should revolve around squats, deadlifts, rows, presses, pull ups, dips and weighted core work.

41. Train with someone bigger and stronger than you. You'll be challenged and motivated to work out harder.

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"Muffin Top" Workout For Busy Moms

Fed up with the mommy belly muffin top?

Why not change up your workout routine!

Melt away your “Muffin” by boosting your Metabolism!

Try adding in some new, full body moves that challenge the muscles that have the biggest impact on your metabolism. This will help to give you the calorie burning kick you need to shed the belly fat and help you achieve a flat tummy for summer.

Keep in mind workouts like this alone will not burn the fat covering these muscles.

Body weight moves are an excellent way to get started and can work together with your complete fat loss workouts and supportive nutrition plan to shed the muffin top and allow you to make great progress toward flat abs so you look amazing this summer no matter what you wear.

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How Aging Process Affects Your Skin Health And Beauty?

The aging process begins when we enter the world and the effects of aging are evident in our bodies through out our lives. Beginning in our 20's, the signs of aging start to become noticeable. Genetically programmed chronologic aging causes changes in collagen and elastin, the connective tissues that supply firmness and elasticity to the skin. The genetic program of individuals is different, so the loss of skin firmness and elasticity occurs at different rates and different times in one individual as compared to another. As skin becomes less elastic, it also becomes drier and underlying fat padding begins to disappear. With the loss of underlying support by fat padding and connective tissues, the skin begins to sag; it appears less supple and wrinkles form.

Although wrinkles, lines and age spots are formed by the natural effects of getting older, one way to prevent them from appearing early on in life is to avoid direct sunlight and use sunscreens with SPFs 15 or higher. And, although most of us have some form of sun-damaged skin, there are ways to regain healthy, smooth skin. After many years of research, scientists, dermatologists and plastic surgeons have discovered that a variety of natural ingredients and vitamin extracts significantly help slow down and even reverse the signs of aging skin. These ingredients are now found in many physician developed and physician recommended anti-aging skin care products, which are specified below.

Vitamin A (Retinol) - Topical Vitamin A has been suggested to help build collagen fibers within the skin in addition to its more superficial exfoliating property. This is the basis for its use in minimizing the appearance of fine wrinkle lines. Vitamin A or Retinol is the main ingredient found in TYK Young Again, M.D. Forte, DDF and SkinScience products.

Vitamin C - Vitamin C or ascorbic acid acts as an antioxidant and is considered vital in wound healing because it aids in stabilizing collagen. When applied topically, vitamin C can reduce fine lines and wrinkles and may lessen the severity of sunburns. This healing ingredient is found in SkinCeuticals, Cellex C and Obagi Cffectives skin care products.

Vitamin E - Vitamin E is another antioxidant that shows to have anti-inflammatory effects on the skin. When applied topically, vitamin E has been shown to improve moisturization, softness and smoothness and also provides modest photo protection. Vitamin E is found in Cellex C, Exuviance and MD Forte products.

Alpha Hydroxy Acids (AHAs) - AHAs are designed to smooth fine lines and surface wrinkles, to improve skin texture and tone, to unblock and cleanse pores, to improve oily skin or acne, and to improve skin condition in general. AHAs are the main ingredients found in MD Forte, TYK Young Again, Super Skin and SkinScience products.

Glycolic Acid - Glycolic acid is the most active and beneficial of the Alpha-Hydroxy-Acids (AHAs) in skin care. Once inside the cells, the acid triggers new formations of collagen to plump cells and the ground substances in the skin to reduce wrinkles on the skin's surface. Glycolic acid is proven to be very effective in the treatment of acne as well as in cosmetic uses. Glycolic acid is found in products by Gly Derm, MD Forte, Z. Bigatti and Super Skin.

N-6 furfuryladenine (kinetin) - The nature-identical plant growth factor, furfuryladenine, retards the aging of plant cells as well as in vitro human skin fibroblasts. This natural, anti-aging ingredient has been proven to reduce wrinkles and fine lines and is exclusively found in Kinerase creams and lotions. This is a proven alternative for people with sensitive skin or people who are sensitive to products containing Retinol and Vitamin C.
Copper Peptides are the latest scientific breakthrough in skin rejuvenation. Copper has been found to naturally firm the skin, enhance elasticity, and reduce fine lines and wrinkles. Copper is the main ingredient in products by Neova and Osmotics.

Pal-KTTKS - Pal-KTTKS is an effective ingredient for reducing fine lines and wrinkles. It's found to promote a smoother, younger complexion quickly, without with out expensive and painful chemical peels, surgery or injections. This patented peptide solution is found in StriVectin-SD.

Green Tea Extract - Green tea's anti-inflammatory and anti-growth qualities are found in many skin care products designed to reduce the appearance of puffiness, wrinkles, fine lines and large pores. Green Tea is found in the Dr. Brandt skin care line, Z. Bigatti and Gly Derm products.

TNS - The biotechnology of the skin's natural healing process has arrived with the first tissue repairing complex containing growth factors found in normal, healthy skin. Unlike anything else currently on the market, TNS is the next level of skin rejuvenation that delivers dramatic results, for smoother, softer, younger looking skin. TNS is found in SkinMedica's TNS Recovery Complex.

Many customers ask which anti-aging product is best and we always respond by saying that there is no best product. Since every individuals skin is different, the results of using anti-aging products will be different as well. We recommend that you consult with a skin care professional prior to use of any new skin care product to determine your skin type, skin condition and possible sensitivities to active ingredients. Your skin care professional may recommend specific products, or you can try a few on your own based on your consultation. If you are not happy with the first product you try, try another one. It's important that you choose a product and skin care regimen that makes you feel 100% comfortable with the look and feel of your skin.

Customers also inquire about when they should expect to see results from using anti-aging products. Again, we respond by saying that results will be different for each individual, generally due to the condition of ones skin prior to use. However, across the board, we say not to expect a miracle, as there is no anti-aging product on the market that provides overnight results. Whether you are trying to reduce the appearance of fine lines, wrinkles, dark circles, puffiness or age spots, the process is gradual and takes anywhere from 4 to 8 weeks depending on the severity of your problem areas. After allowing the products time to take effect as well as following product directions, you can be sure to notice significant improvement in the appearance of your skin.

To see the quickest results, you will have to undergo professional cosmetics procedures. While procedures such as laser treatments, injections and dermabrasion produce the fastest, most noticeable improvements, they are all are somewhat painful or uncomfortable and very costly. In addition, pre and post treatment plans are required to achieve maximum results, which consist of using skin care products, that are also proven to be safe, effective, painless and less expensive alternatives to professional cosmetic procedures.

Please note that with the use of any new skin care product, it is highly possible that your skin will react to the ingredients. You may experience irritation, redness, dryness or a mild breakout, which should only last for the first 3-5 days of use. If you experience any of these reactions for a longer period of time, please discontinue use and consult a skin care professional. It is also recommended that prior to using any new skin care product to consult with a skin care professional.

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The Wonders Of Lemon On Your Beauty

Do you know that lemon can be use as a beauty aid? I remember one of the Filipino actresses during her interview, she was asked about her beauty secret and she answered without hesitation, LEMON! She has a beautiful, fair and smooth skin and she is not beautiful face-wise but the skin is fantastic!

Why Lemon?

Lemon contains enzymes which help to cleanse the dead cells of your skin. It has antibacterial and antiviral properties. If taken as juice it helps strengthen your immune system, cleanse your kidney and other organs, blood purifier, and is good for people who have heart problem because of it high potassium content. And don't forget it has a bleaching property and inexpensive beauty recipe!



Below are my few collections of homemade recipe that you can try and apply according to your taste.

A Natural Bleach and Moisturizer

Cut a lemon in half and rub it all over your body especially on hyper-pigmented areas like your elbows and knees to lighten them. Mix a few drops lemon juice with an equal amount of honey if you have dry skin, or with cucumber juice if your skin is oily. Wash off after 15 minutes. To get rid of age spots cut a lemon wedge and hold it directly on the spot for ten minutes. Rinse with warm water. Repeat this every day until the spots lighten or vanish altogether!

Mix equal proportions of tomato juice, lemon juice and milk and apply on face and body. Lemon as a skin tonic

The juice of a fresh pear and apple with a few drops of fresh lemon juice acts as a good skin tonic.

For Steam Cleansing

Most skin types benefit from regular steaming, but don't steam your face if you have thread veins as it would only worsen the condition. Also, don't steam your face more than once a week. it may dry your skin excessively. Bring a quarter of water to boil and take it to the table. Add the juice of half a lemon and a handful of any herbs (basil or mint). Tie back your hair and drape a towel over your head and the bowl to form a tent, to trap the steam. After you've steamed your face for fifteen minutes, gently squeeze out blackheads, if any, and splash it with cold water to close pores. Apply a moisturizer 15 minutes later.

Lemon Face Scrub

Mix cold milk and fresh lemon juice with powdered almonds or powdered orange peel or oatmeal. Rub the skin gently with this mix. Mix a tablespoon of honey with two tablespoons of finely ground almonds and half a teaspoon of lemon juice. Rub this gently on the face. Rinse off with warm water.

Add lemon and water and freeze it. Rub your face with these lemon ice cubes whenever you're hot, tired or simply bored...

As Anti-Wrinkle Mask

Mix a teaspoon of honey, a few drops of fresh lemon juice and a drop of sweet almond oil. Apply this on the face and allow it to dry for 20 minutes and wash off.

For Chapped Lips

Mix a teaspoon each of cream, lemon juice and honey and rub it on your lips. Use for a week to see results.

Hair Care

For hair that shines, add the juice of a lemon to one cup water. Pour it over your hair after shampooing as a final rinse. Do not rinse off.

Squeeze lemon juice in your hair while rinsing off the shampoo. This removes shampoo residue from your hair and smells great!

Troubled by hair loss? Try this: Mix the juice of one lemon with 4 tbsp coconut milk. Massage it into your scalp and wash off after half an hour. Do this at least once a week to arrest hairfall.

To Smooth d Skin

Mash an over-ripe banana and mix it with a few drops of fresh lemon juice. Apply on face and hands to keep the skin clear and smooth. Mix a teaspoon of honey with a teaspoon of vegetable oil and one fourth of a teaspoon of lemon juice. Rub this into the hands, elbows, heels and any area that feels dry. Leave on for 10 minutes. Rinse with water.

For Dry Skin

Mix 3 tsp lemon juice, 3 tsp honey, ½ tsp cabbage (boiled and crushed) paste. Mix to a paste all these ingredients in a dish and apply it on face and neck; wash off with cold water after 10 minutes and admire the new “you”!

For Oily Skin

Mix ½ tsp turmeric powder, 2 tsp lemon juice, 3 tsp papaya pulp to a smooth paste. Apply evenly over the face (keeping away from the eyes). Leave the pack on for 20 minutes and then wash it off.

For Freckles

To remove freckles, blanch and grind almonds and mix with white of an egg to which half tsp of lime juice has been added. Spread on the face and wash after 20 minutes.

For Teeth Whitening

Rubbing half a lemon with table salt and a pinch of baking soda on the teeth not only makes them white, shiny and bright but will also cure bad breath.

For Treating Grey Hair

Beat lemon juice in castor oil until frothy and add henna powder to it before applying it on your hair. Wash off after it dries or keep it overnight.

Massaging few drops of lime juice with ‘amla’ juice every night before going to bed, stops falling of hair, promotes hair growth them and prevents premature graying.

For Itchy Scalp and Dundruf

Take an egg white and mix it with the juice of a lemon. Apply this to the hair roots and rub it in. Wash it off after an hour. Repeat for a month.

For A Shiny Hair

Add lemon juice to a mug of water and use it as a last rinse, after your shampoo. Or boil used tea leaves in enough water and cool the liquid. Add the juice of a lemon and use it as a last rinse. This helps add shine to the hair.

For Bath

Turmeric when combined with lemon and starch, acts as an effective cleanser and also forms a barrier between the drying effect of chlorinated water and body skin. The following is an excellent body pack:

Mix 8 tsp of yoghurt (curds), 3 tsp. Lemon juice, 1 tsp of any vegetable oil. Apply this body pack with firm, upward movements. Wash off after 10 minutes and take a bath. This is perhaps one of the oldest skin rejuvenation therapies. Use this at least thrice a week for a satiny skin.

For Beautiful Hands

You will agree that your hands are on show just as much as your face. Pamper your hands with this simple & inexpensive lotion. Mix 3 tsp lemon juice, 6 tsp honey and 8 tsp almond oil in a dish. Massage well into hands for 10 to 12 minutes. Wash with a mixture of equal portions of vinegar and water. Preserve this lotion in a bottle for use on your hands. This lotion keeps well for 2 weeks.

Lemon for health:

You should make it a habit to start the day with lemon juice. Sip the juice of a lemon in a glass of warm water, sweetened with 1 tsp of honey. It will clear your entire system and relieve constipation. This sour fruit's glucose and mineral content also helps replace loss of the body's fluids through sweat, especially during the summer months. It stimulates blood circulation, reduces arterial pressure, and activates bile and intestinal secretions.

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How To Get Rid of Stretch Marks Using Homemade Products

Whether you are pregnant, developing muscles for bodybuilding, or lifting weight, you are bound to have stretch marks or striae gravidarum. They look ugly and flabby. There is no cure for them except through surgery but it is not guaranteed. You can find them at possible prone areas such as stomach, arms, thighs, breasts (boobs), legs, back, and chest. Even though they cannot be cured, but you can minimize their physical outlook. One thing for sure, you can't get rid of them permanently.

Usually, stretch marks don't irritate your skin. They may not bring to your attention until they become so obvious.
During the initial stage, they are pinkish red due to the breaking up of tiny blood vessels. Gradually, they become silvery white.

Herbal, natural and organic products and alternative treatments for stretch marks are gaining popularity. Some people want fast results that they resort to invasive and costly, repetitive procedures such as cosmetic operation and surgery. Others make their own concoction with herbs, essential oils, and stuff from their kitchen or visit their doctors for prescriptions. They only have one objective in mind that is to get rid of stretch marks for good with whatever possible ways.

You can deal with stretch marks successfully by finding the one or combination of treatments that are right for you before they become severe. Once the stretch marks develop, they will stay with you forever, but with time they will be less noticeable. The following free tips on this website can help you to get rid of stretch marks. These tips apply to everybody.



Instead of laser therapy, here is a recipe that you make at home. The things you need are

• 1/2 cup virgin olive oil,
• 1/4 cup aloe vera gel,
• Liquid from 6 capsules of Vitamin E, and
• Liquid from 4 capsules of Vitamin A.

Mix all the ingredients together in a blender. Pour the mixture into a jar and store it in the fridge. Every day, apply the potion around the prone areas such as the belly, thighs, legs and breasts.

Using Egg Whites

Some people claim that their stretch marks disappear after using egg white and egg white powders. They deliver protein to your skin. Apply a thin layer of egg white on the stretch marks. Leave it to dry. Then wash it with cold water. Do this three times a day.

Using Oat Meal

You can find natural exfoliators in your kitchen such as oatmeal. You can use it to exfoliate your skin instead of body scrub. After exfoliating, apply plenty of moisturizer to keep the skin soft and hydrated.


Using Emu Oil

Pure emu oil can be easily bought from any health stores. It helps to reduce and remove stretch marks effectively because it can penetrate deep into the skin. It also can treat old scars.

Using Vitamin E

Vitamin E plays an important role in regulating your metabolism and healing of tissues and skin. It is also an antioxidant, eliminating free radicals that cause many health illnesses and skin problems. After surgery, doctors usually prescribe Vitamin E for scar healing. It maintains the radiance and smoothness of your skin.

You can take vitamin E orally or topically. The results may be different. Some prefer to take pills.

You can also enrich your diet with vitamin E. Foods that are rich in vitamin E are

• almonds,
• avocados,
• canola,
• corn ,
• fortified cereals such as sunflower seeds,
• oat bran,
• peaches,
• peanut butter,
• polyunsaturated oils and seed,
• safflower,
• sunflower,
• tomato puree, and
• wheat germ.

By Doing Inner-Thigh Exercise

Activity and movement are essential for your bodies. That is how you stay at optimal functioning levels. When you don't exercise, your bodies have to cope with the excess weight and inactivity. Then you wonder why you have stretch marks!

This exercise helps to make your inner thigh firm. Lie down on the floor. Bend your knee and place your foot in front of your bottom leg. Then try to raise the bottom leg up about six inches lower the leg to the floor

Slowly increase to 20 repetitions three times a week when the exercise becomes easy each time.

Note: You can prevent stretch marks during pregnancy by applying the Extra Virgin Oil, Cocoa Butter and pure Vitamin E oil on the stomach and breast. Massage twice daily.

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