3 Ways To Handle Muscle Soreness PROPERLY!!!!

Have you ever experienced muscle soreness from your last
workout? Having sore muscles is a good reason to skip a
workout, right? Maybe, maybe not.

Sore muscles and weight lifting go together like celebrities
and breakups, especially if you are a beginner or coming back
to weight training.

If you’re the typical male, you’ve commonly forgotten to
check your ego at the door and lift too much weight rather
than building gradually into your workouts.

If you’re too busy to finish reading this, my best and simple
advice is to lower the intensity and work through it if you
have sore muscles and scheduled for a workout. Sore muscles
are weak and damaged and if you expose them to more high
intensity, it can lead to further damage, delayed recovery and
potentially injury.

If you wish to get in on the discussion involving this topic
or have a question, head on over to my brand new blog at
http://www.vincedelmontefitness.com/blog to finish reading
this.

Getting muscle soreness is very common and a trial-and-error
experience because you’re not sure what you can handle and
what you can not handle.

Let me remind you to distinguish between soreness and pain –
muscle soreness is not bad, pain is bad. I commonly recommend
working through muscle soreness, and not taking a day off,
but you should use lighter weights until the soreness passes.

You will find the best sore muscle treatment is to perform
your next workout with lighter weights and higher repetitions
to flush the lactic acid, a by-product making the muscles
sore.

To minimize muscle soreness is the first place, focus on the
stretching program found in the Upside Down Training phase
(included in my http://www.VinceDelMonteFitness.com program),
stretch before you train and even during your rest periods in
between sets.

I don’t personally like to stretch in between sets because it
mentally distracts me from staying intense but that’s just me –
experiment yourself and decide based on the best results.

Don’t forget to to stretch properly before and after you
train and despite what you’ve been told – there is a right
way and wrong way to stretch and I show you exactly how to
do it safely in my muscle building program:

http://www.VinceDelMonteFitness.com <- click

To hammer home, muscle soreness is not something to panic about or justification for missing a workout – it’s just a response to “over reaching.” Over reaching is when you “over do it” in a particular workout and can results from: — too many sets — too much weight — explosive lifting — plyometrics — emphasis on the “negative” — new exercise — new angle or stretch on the tissue — shortened or tight tissue i.e. muscle, tendon, ligament, fascia Long story short, you did too much of something. Your body is not over trained, nor does it need a vacation and you don’t have to double your protein to recover.

Here’s what to do to eliminate the muscle soreness quickly:

1. Apply cold water to your muscles after you train. I like to run the cold water (in the shower) on the recently trained muscle for 3 minutes and alternate that with 1 minute of hot water. I do this 2-3 times depending on how sore I predict I’ll be.

2. Focus on static stretching as prescribed in my muscle building program – anything less than daily will not accelerate muscle recovery. I aim for a 1:1 ratio as the optimal stretching time per week i.e. if you train 3 hours a week, you should stretch 3 hours a week.

3. Train through the muscle soreness with lighter weights and higher reps, but stick to the program you’re still following.

4. If massage is available, aim for 1-2 sessions per week for “clean up” and maintenance. So if you’re just coming back, swallow your pride and lighten the load and you’ll experience minimal muscle soreness.

Train hard and train even smarter, Vince DelMonte Author, No Nonsense Muscle Building Author, Your Six Pack Quest Contributor to Men’s Fitness Magazine Advisory Team, Maximum Fitness Magazine H.B.K. CPT

P.S. Sick and tired of being a scrawny wimp? Skeptical of the bodybuilding programs out there? Want to use my drug free system completely risk free? http://www.vincedelmontefitness.com<- click to try our 21-Day, $19.95 Trial

P.P.S. Sick and tired of your belly bugle and love handles? Skeptical of all the fat loss program out there? Want to use my system complete risk free? http://www.yoursixpackquest.com/trial_offer.html <- click

Why Weight Lifting Is An Exercise That Delivers Top Health Benefits

By Vince DelMonte

While some individuals are strictly interested in obtaining muscle for aesthetics, for most people, this isn’t an interest. Instead, you’re more interested in knowing what health benefits weight lifting will have for you…

Far too many people overlook the many health and fitness benefits that weight training has to offer, and because of this, experience problems down the road with their body such as decreased bone density, a slowed metabolic rate, increased stress levels and other negative consequences that are associated with constant stress.

Increased Bone Density

Weight lifting, being one of the best weight bearing exercises you can do, will increase your bone density and help ward off osteoporosis or stress fractures in the future.

Many people think running is the best exercise for increasing bone density, but this isn’t necessarily true. If the truth is told, running actually promotes muscle breakdown in the body, while weight lifting, being an anabolic process, helps to promote the building of tissues.

Therefore, weight lifting is going to be much better at preserving your bone mass, not to mention it’s far less impact than going for an hour run.

Decreased Frequency of Injuries

When you strength train, not only are your muscles going to get stronger, but you’ll also work the ligaments and tendons that are connecting bones, muscles, and other tissues, thus reducing the chance they become injured when participating in other physical activities.

If you’ve ever been injured, you know just how frustrating this can be. In about 80% of all injury cases, the injury is a direct result of a tendon, ligament, or muscle not being strong enough when a stressful force is applied.

Since weight training will really hit all those deep tendons and ligaments, it’s the best injury prevention out there.

Reduction of Health Related Risks

Numerous studies have demonstrated that regular weight training can have a positive effect on health by showing reductions in the rate of insulin resistance, blood pressure, diabetes, heart disease, and even cancer.
If you couple a solid weight training program then with a well-thought out diet, you’ll be putting your best foot forward at warding off these chronic problems

Prevention of Fat Gain

The more you weight lift, the higher your metabolism will be, thus the more food you can eat while maintaining your weight. If that isn’t good news for your future and the fight against body fat, I’m not sure what is.

Now, with all of this said, one big problem many people run into is the thinking pattern that using a muscle building program will make you big and bulky.

This is most certainly not the case.

Let’s look at an analogy to gain an understanding of this.

Pretend you have two teams and each are going to try and build a house using the exact same building technique.

One team is given 10,000 bricks to construct this house, and the second team is given only 1,000 bricks.

Who’s going to build the bigger house?

The choice should be obvious – team one since they have more bricks to build it with.
Now, think of those bricks as being the calories you put into your body. Unless you’re supplying enough calories, you aren’t going to build really big muscles. This is precisely what makes bodybuilders look like bodybuilders.

It’s not just about the way they train, but more about the way they eat (if you’ve ever had a teenage son in the growing process in your house, you likely know just how much food must be consumed when growing at rapid rates).

Whether it’s growing in height during puberty or trying to build bigger muscles later on, calories must be supplied for this growth process to take place.

You can’t build a house out of nothing. Likewise, you can workout all you want, but if those building blocks – in the form of amino acids, carbohydrates, and dietary fats are not there, you aren’t going to see too much muscle growth.

So, don’t get caught thinking that just because you add weight lifting to your workouts, you’re going to develop large bulky muscles. If you control your diet, this simply will not happen.
So, hopefully it is clear now that just because you’re weight lifting, it does not mean you will end up with bulky muscles as a result. Many people make this incorrect assumption – but it really is the diet that makes all the difference in how this weight lifting will shape your body.
When you make the decision to work with me using my 6-Pack Ab Quest program, I’ll take you through the weight lifting and ab techniques that will provide maximum results with minimal effort on your part (why spend more time in the gym than you have to?), as well as provide you with meal plans that are custom designed to ensure you get the best results from your training without the muscle bulk – in fact, the plans are formulated to help you shed the fat so you look leaner and more defined.

Not choosing to include weight training as part of your current workout program is without-a-doubt the biggest mistake you could make as far as your long-term health and fitness level is concerned. Don’t let this exercise pass you by any longer.

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About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at http://www.VinceDelMonteFitness.com

He also specializes in teaching skinny guys how to get a six-pack and build muscle, without drugs, supplements and training less than before with his program found at YourSixPackQuest.com

Just Wasting Time…….

By Michelle Lewis

I received a shocking email from someone I respect the other day that I want to share with you.

My friend just came right out and told me the brutal truth:

“You’re wasting months of your life for nothing.”

Pretty scary. I had no idea what he meant so I kept reading…

“Look, just figure out how many hours you’re spending in the gym and doing cardio every week. Multiply that number by 52. Then email me back.”

So I did the math. It freaked me out! It was a lot more time than I thought. I was spending literally YEARS of my life in the gym. Let’s not even talk about cooking food and eating 5-7 times a day.

It feels like my workout routine is like a second job sometimes. Can you relate?

Anyway, I emailed him back and here’s what he said:

“Okay, take that number down to less than an HOUR a week…tops. How much time have you just added to your life?”

The obvious answer: A lot!

By now I was wanting him to give me the answer. If there was a workout program where I could see results in minutes a day versus hours I was all ears.

He said, “Check out my latest book and video series.”

Here’s the website so you can see it too —

http://www.7minutemuscle.com/aff/mnlewis I learned that all that time in the gym
— > was keeping me from the body I wanted.

Of course there is more to the story than just “working out less.” This is not some gimmick that involves pills or gadgets either. Honestly, it’s hard work. But only 7 minutes of it.

7 minutes. No joke.

After that 7 minutes you feel like your muscles will explode from the pump. You get leaner, stronger, and you do it faster than any other workout I’ve ever seen. Your energy shoots through the roof to boot.

See for yourself —

http://www.7minutemuscle.com/aff/mnlewis < — click.here I'm sure you'll love "7 Minute Muscle" as much as I do. Even more, you love the months of life you’ll get back by train smarter, not longer. Enjoy those extra hours of life! Sincerely, Michelle Lewis P.S. Jon has some limited-time offers going on right now so it’s a good time to check out his homepage. Go see what others are saying about this revolutionary new way to train in just 7 minutes a day — http://www.7minutemuscle.com/aff/mnlewis < — click.here