July, 2012 | Critical Bench

Your Muscle & Strength Authority Site Since 1999

Foods For Ripped Abs

July 18, 2012 by  
Filed under Recent Posts

As you might know by now, getting ripped abs is not all about working out like a mad person. Unless you truly keep an eye on your plate and eat a balanced diet that can work toward reaching your goal, you will be doing nothing more but to make things harder on you. Below you will discover a series of useful advice that should guide your way to a prosperous workout and reaching of your target: killer ripped abs.

 

Throw The Focus On the Whey

Insert more whey into your diet and you will get to build your muscle tissue more rapidly and at the same time manage to stimulate the oxidation of fatty acids. Thanks to the rich leucine content, whey will also help improve the synthesis of the protein in the muscles and it will decrease the breakdown rhythm of the same protein in the muscles. You will get rid of the unpleasant body fat at a lot faster rate while consuming a few grams of whey every day as compared to the results obtained while consuming the same amount of soy protein, according to a specialized study.   

 

Eat…A Lot!

It is also important to keep an eye on the amount of food you will be ingesting every day. There is a special Penn State University study focusing on the importance of eating the proper volume of food during every meal to get a fit body. The sensation of being full after a meal combined with the exact number of calories we have ingested during that meal can help researchers determine the following: which is the energy density of the foods we have eaten during a mean an which foods should we consume more often – the ones featuring low energy densities; also the emphasis needs to be out on those foods that contain a smaller number of calories, but which can give us the desired satiety sensation a lot faster. Fruits expect dried ones, broth soups, vegetables that are not starchy are just a few fine examples of foods that contain small energy densities.

 

Eat More Often

Also, eating more often is another technique that should help you get the ripped abs you’ve been dreaming of. Use your smart device to set alarms or your meals so you don’t skip any just because you forgot it was time to eat, eating also implies burning calories due to the special thermogenic effect that takes place. This means you will get to enjoy more time feeling full and not needing to eat again. If you will skip your meals you will be doing nothing more but causing overeating during your next meals.   

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Does More Muscle Equate to More Strength?

Guest Post by Elliott Hulse, CSCS author of The Grow Stronger Method

Contrary to what most people believe, more muscle does NOT equal more strength. Of course muscle plays a huge role in your body’s ability to produce force, but the muscle itself is only capable of producing tension though the nervous system.  If your nervous system can supply the muscle with enough “electricity” to overcome the resistance, you become stronger; regardless of muscle size.

In my living room at home we have a dial on the wall that allows us to adjust how much light the ceiling lamp produces. If we want the room to become brighter, we turn the dial up and the room becomes brighter. If we want the room to become dimmer, we turn the dial down and the room becomes dimmer.  We do NOT go and buy a larger sized light bulb when we want the room to become brighter.  Instead, we “turn up the dial” which provides more electricity though the wires and into the light bulb thereby increasing the intensity of light in the room.

This is exactly how your nervous system and muscles work together.  Think of your Central Nervous System as the dial on the wall. When you need more electricity delivered to the muscle, you need to “turn up the dial”.  When you turn up the dial, your Central Nervous System sends more “electricity” though your Peripheral Nervous System which acts like the electric wires in my living room walls.

When the increased electricity finally reaches your muscle, it “lights up” with powerful neurological electricity and produces force against a given resistance. In the same way that the light bulb lights up the room, your muscle “lights up” the resistance by overcoming it.  Now, this doesn’t mean that you can become your strongest without the gain of some muscle mass, or that you can become “The Worlds Strongest Man” without adding some bulk to your frame. But what it does mean is that you can teach your nervous system to produce more force (Grow Stronger) without growing much larger.

You might ask, “Elliott, why don’t you want more muscle?”

First, after years of bulking up and cutting down I had become sick and tired of the fluctuations. Buying a new wardrobe every year is not my idea of money well spent–besides, one of my least favorite places on Earth is the shopping mall.  Also, I’d like to continue competing in various strength sports. I still enjoy strongman training, power lifting and Olympic lifting. When I compete in one of the heavier weight classes, my height (5’9″) often becomes a limiting factor for me. It would be best to compete in a lighter, under 200 lbs weight class, and still be competitive. This requires that I don’t gain too much weight.

My final reason is you. I know there are several athletes and fitness enthusiasts who read my website and watch my videos who want to become stronger but don’t want to gain mass.  Athletes such as boxers, fighters, skateboarders,gymnasts, Olympic lifters, power lifters, swimmers, jumpers, sprinters, etc.–all need to be strong, but either have to stay within a weight class, or the extra bulk hinder s their sports performance.

With my new Grow Stronger Method you will become stronger and build leaner, more dense and functional muscle; rather than large, fluid-filled, bulky muscles. We make this happen is by focusing on training the nervous system and creating what’s called Myofibrillar Hypertrophy.

Click Here To Build Dense & Functional Muscle

Review of the 7-Day Back Pain Cure

In all my years hanging around gyms around the world, I don’t think I have ever encountered a lifter who has not experienced a back injury at some point in his life. Fortunately, most back injuries amount to no more than a few days of stiff muscles requiring a few days of rest. But sometimes, back injuries can be extremely painful, cause long-term problems and difficulties, and even be downright debilitating.

Unfortunately, when faced with a back injury or back pain, most of us have no idea how to correctly manage the situation. The majority of us tend to try and ‘work through the pain’ hoping it will just go away on its own. But depending on the type of injury or scope of pain, this can absolutely be the wrong approach, even resulting in the worsening of the condition. Given the fact that the back plays a central role in nearly every move our body makes, this cannot just be ‘problematic’ but it has the potential to bring our physically active lives to a painful, screeching halt.

However, one man—Jesse Cannone—appears to have hit upon a simple solution to alleviate back pain once and for all. He shares that solution with us in his latest work, “The 7-Day Back Pain Cure.” And the best part is that Jesse says that his methods can eliminate back pain without doctors, dangerous drugs or costly surgeries. Let’s take a look and see what he has to say about back pain and what we can do about it.

First, I’ll start by saying that this is an extensive volume that includes a great deal of information, so don’t expect to casually flip through the book and be on your way. I will say that Jesse presents a well-written, nicely organized book that can most likely help just about anyone alleviate most types of back pain. The more than 280-page book is divided into three sections:

I) The Hidden Causes of Back Pain;

II) Solutions for a Pain-Free Life; and

III) Pain Relief Action Plan. The strategies presented here are designed to address: lower back pain; mid- or upper-back pain; neck pain; Fibromyalgia; herniated or bulging discs; or just about any other condition causing chronic back pain.

Jesse opens by explaining that his own experiences provided the motivation for developing the approach to avoiding and eliminating back pain he presents here. Through a serious of incidents and encounters he happened to come across a non-medical solution that finally eliminated his chronic back pain.

Afterwards, he launches into Part I, which is focused on the hidden causes of back pain. This section of the book is interesting because among other great topics, Jesse talks about how back pain is frequently a symptom caused by something else, seemingly unrelated. What this means is that more often than not, when most people attempt to eliminate back pain, they’re trying to treat the symptom, rather than the cause. And if you’re treating the symptom, not the root cause of the problem, the pain continues. Understanding what really causes back pain goes a long way in helping you eliminate it for good.

In Part II Jesse presents his non-medical solutions for avoiding and eliminating back pain. In these chapters he discusses the reason that many back pain treatments fail and then talks about things you can do keep your back pain-free. Some of the solutions he discusses include simple lifestyle changes, different non-medical therapies, and maintaining balance in all areas of your life. I particularly liked the information he provides about how simple nutritional changes can help you to avoid back pain.

The last section of the book–Part III–is where Jesse really gets into the meat of his program. Here he presents specific seven-day action plans that you can use to eliminate back pain from your life. This section is nicely organized with individual chapters devoted to action plans for specific back pain conditions. For example, there are chapters for lower- and upper-back pain, neck pain, herniated discs, scoliosis and more.

The action plans are not particularly difficult to follow. Each chapter includes handy tips and suggestions to help you along the way. He concludes this section by providing a nice list of recommended resources including books, therapies, supplies and more. I might ordinarily be skeptical of someone who claims to be able to help people to non-medically eliminate nearly any type of back pain, but Jesse really is an expert on the topic. He’s actually one of the leading back pain relief experts in the United States, so if your back is causing problems or you just want to  learn how to avoid back pain entirely, then you should definitely check out Jesse’s book.

Jesse is Running A Special Where He Is Giving This Book Away For Free.
Visit This Link For Details: http://criticalbench.com/goto/7DayBackPainCure

 

The 7 Habits of Effective Weight Loss

Have you ever looked at an overweight person, maybe even yourself, and thought, “That person just needs discipline.  If only they’d expend a little effort and self control they wouldn’t be fat anymore.”?

But why not?  We all know what it takes to lose weight–eat less and move more.  Why do so many of us find it so hard?  Why do we start with the greatest enthusiasm and the best of intentions only weeks later to throw in the towel?

In a word, habit.

The things we do over and over again are our habits.  Some are good and some are not.  It’s their consistency that both makes them a habit and gives them their power.

For most of us the reason we fail at losing weight is that the habits of poor eating and not enough exercise are stronger and more established than the new habit of good eating and exercise we are trying to establish.  And therein lies the first problem, we don’t acknowledge that it’s a habit we are trying to change or recognize the difficulty in doing so.

Which is by no means a suggestion that we shouldn’t try, just an acknowledgement that the issue is more involved than we might first assume.  If we are to be successful in any endeavor we have to be able to assess the entirety of our situation and develop a competent strategy for change.  Here is where THINK! and Lose Weight can help.

There are no new secrets to weight loss.  There is no magic wand, elixir or pill that can change the process, make it faster or less arduous.  Burning more calories than you consume on a consistent basis is the only way to lose weight.  It is to the marketer’s and charlatan’s advantage that the issue is made more complicated than it needs to be.

However, within the rubric of “eat less do more” a surer path to effective weight loss can be found.  This is the path of effective strategies, of understanding why you eat too much, of destructive habits and how to convert them into constructive ones.  This is the path laid out in THINK! and Lose Weight: the 7 Habits of Effective Weight Loss.

Along the way you will learn the habit of success, a habit that can be applied to any endeavor  and with great reward.

Each chapter focuses on one habit and how acquiring that habit is essential to successful weight loss.  Beyond the habits are several appendices with real-life strategies for organizing your exercise and diet and bringing them into compliance with not only your weight loss needs but your lifestyle as well.

So, while the formula for weight loss is the same it’s always been–eat less and do more–THINK! and Lose Weight offers strategies designed to help you effectively change your life, to make weight loss a consistent part of your lifestyle and ensure your continued success.

Habits Can Be Changed Quickly – Here’s How