Tips To Recover Your Muscles

Those who are serious about their workouts understand the importance of Glutamine and muscle recovery. Glutamine is an amino acid and it provides many important benefits for the body. As an immune system booster, Glutamine maintains white blood cells and low or depleted levels of Glutamine will lead to sickness and infection in the body. Glutamine is stored in many organs but primarily it is stored in muscles. Periods of sickness, trauma to the body, surgery or infection, disease, stress, and times of intense exercise can cause the muscles to deplete stores of Glutamine. Taking supplements that contain Glutamine after working out will ensure that your body retains this very important element.

The body makes Glutamine, however when the body is undergoing periods of stress, Glutamine might be used at a pace faster than the body can produce it. When this occurs, it is imperative to take supplements. Some of the symptoms of low levels of Glutamine include depression, tiredness, loss of energy, increased risk of sickness, and developing infections. Though Glutamine might be exhausted from the body through sickness, it can also result from Over Training Syndrome. Many fitness enthusiasts make the mistake of over training at some point, and it is imperative that supplementation is used to prevent the harmful effects of Over Training Syndrome.
Effective dosage for Glutamine is between 8 and 20 grams. This can be taken in smaller increments, several times throughout the day. It is important to realize that excessive amounts of Glutamine will be excreted through the urine, so it is not advised to take more than 20 grams per day. Glutamine has a direct effect on the Immune System and by taking Glutamine after working out; you will increase muscle recovery and prevent exercise related illness.
It is the depletion of Glutamine that is the underlying cause of exercise related illnesses. For those who expend a great deal of energy exercising, or performing endurance related activities for extended periods of time, developing post exercise related illness is common. As Glutamine stores vanish, the body is left with a weakened and compromised immune system and is vulnerable to illness. Taking Glutamine and utilizing other healthy tips can help prevent these illnesses from occurring. In addition to regularly taking Glutamine other steps that you can take include making sure you get plenty of sleep each night, taking Vitamin C on a regular basis, avoiding excessive or over training, and keeping your life free from stress. Always consult with your health care professional regarding any supplements that you are taking.
If you are not comfortable with taking supplements, there are others ways you can get Glutamine into your body. Food is a great way, and who does not like food? Some dietary sources of Glutamine include fish, milk, beef, chicken, wheat, beans, beets, cabbage and parsley. So whether you eat meat or not there are some ways you can get glutamine into your body so you can recover those muscles from a hard workout.

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Acai Berry: Top 10 Reasons Why You Should Care

It may be tempting to ignore the acai berry as just marketing hype and the latest fad. However, even though it isn’t a “miracle berry” or the cure to all that ails you, the acai berry is an extremely powerful source of antioxidants and one of the most nutritious fruits in the world.
Why should you care about all this talk about antioxidants and nutrition? I’m glad you asked. Here are 10 excellent reasons why you should care about the acai berry:
10. Helps Maintain Good Cholesterol & Fight Heart Disease
Essential fatty acids and antioxidants in the acai berry help fight bad cholesterol (LDL) while at the same time maintaining good cholesterol (HDL) and fighting heart disease. The essential fatty acids also aid in the absorbency of necessary vitamins like Vitamin A, D, E, and K.
9. Improved Vision
The acai berry contains a specific type of antioxidant called “anthocyanins” which are known to improve vision. During World War II, British pilots ate large amounts of bilberry (which also contains anthocyanins) as they said it improved their night vision.

8. Saves the Rainforest
The recent popularity of the acai berry actually helps save the Rainforest. You see, before the large demand for acai berries, local farmers harvested the entire acai tree for palm hearts. Palm hearts are used in expensive salads.
Fortunately, now that the acai berry is becoming more and more sought after, the natives are paid more to harvest acai berries. This means that they actually want to protect the trees instead of cutting them down.
7. Better Sleep
The acai berry contains amino acids that relax your muscles and allow for a more restful sleep. It also contains Vitamin B which helps to regulate the dopamine and serotonin (both neurotransmitters that impact sleep) production in the brain.
6. Fights Diseases and Boosts Immune SystemThe Amazon rain forest contains some of the richest soil in the world. As a result, the acai berry is packed with natural minerals and nutrients that fight disease and increase energy by boosting the immune system. In Brazil the acai berry is also commonly known as an effective anti-bacterial and anti-viral agent.
5. Increase in Energy & Stamina
Natives of Brazil are some of the most active people in the entire world. It’s understandable considering that they have access to one of the most perfect foods available. Aside from being a perfect source of nutrition and carbohydrates, the high levels of antioxidants in the acai berry lead to a huge boost in energy levels and stamina. Locals will often mix acai pulp and Guarana (another amazing fruit with natural stimulants) for a healthy burst of natural energy.
4. Helps Fight Weight Gain
The acai berry’s natural combination of antioxidants, essential fatty acids, amino acids, phytosterols, and amino acids work together to help your body function better, process food easier, and burn fat more efficiently.
3. Better Sex
When NBC’s Matt Laurer took a recent trip to the Amazon, he was amused to find that the acai drink he had just finished is commonly referred to as “Amazon Rainforest Viagra”. Locals swear it has libido enhancing qualities. Combine those qualities with the increase in energy, stamina, and better overall body function and you can see why the acai berry is compared to that famous little blue pill.
2. May Help Fight Cancer
The University of Florida published a study in the Journal of Agricultural and Food Chemistry that found that acai berries triggered a self destruct response in up to 86% of human cancer cells. Yes, you read that right, it caused cancer cells to self destruct! This study was only on the cellular level and wasn’t in the human body, but it perfectly illustrates the antioxidant capability and healing qualities of the acai berry. The University is currently studying the effect of acai in the human body.
1. Fights the Aging Process
The most exciting benefit of regularly consuming the acai berry may just be its effect on the aging process. Free radicals are molecules that attack the cells in the body and damage our DNA. In simple terms, free radicals are the cause of aging ailments such as cancer, arthritis, inflammation, atherosclerosis and Alzheimer’s disease. The acai berry is recognized as one of the best foods for aging because it’s absolutely jam-packed with free radical fighting antioxidants.

Christopher of AcaiBerryStudies.com

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Quick Muscle Growth With This Program

While most of the training world is obsessed with how they look in the mirror and how they "appear" to be strong, there are a select few that dare to put function over form. Needless to say if you choose to do your talking on the field (or court) then it is inevitable that your training consist of developing some of the special strengths necessary for building POWER (and more importantly FORCE). The following article is a small guide into training your lower extremities for ultimate function. But please do not mistake function for so called "functional training." We will not be learning how to do a back flip off a wobble board, landing on a bosu ball in a single leg squat position. After all it would be very uncool if we had 1000lb legs and a ten cent squat!
To begin, force is defined as mass multiplied by acceleration. Where mass is roughly the weight you are using and acceleration (also related is deceleration) is in reference to increasing the speed at which we progress through the range of motion. In order to become more forceful we can:



1) Become stronger by increasing the loads we move (absolute strength), and 2) Increase the speeds at which we move the loads (sub maximally and maximally).
A real life example would be if two athletes (given same dimensional measurements) can squat 500lbs with the difference being that player A completes his lift in 1.5 seconds while it takes player B 3.5 seconds. In this case player A is more forceful because his lift is completed with the same mass but in 2 seconds less time due to poor acceleration. Player A also holds the potential to move sub maximal loads at a faster rate and possibly has left many pounds on the table given he did not have to strain for long. So a true test of player A's absolute strength may not have been validated.
What also needs examination is the comparison between each player’s ability to absorb force. This is also known as DECELERATION. This is important to note because if one does not possess the proper abilities to store energy then the delivery or release of energy will be hindered to a related degree.
In laymen’s terms we must train 3 main aspects of force in order to develop explosiveness. This does not necessarily mean that we demonstrate explosiveness all of the time, but our intentions are to execute special strength training with maximal efforts. A rough plan would include:
1. Increasing absolute strength through executing maximal attempts with 85%+ loads.
2. Maximally accelerating every sub-maximal load and releasing the load if the weight is between 30-50%.
3. Maximally decelerating loads through the use of lowering overloads very slowly, abruptly stopping sub maximal loads at given points, and landing from depths concentrating on stopping quickly.
With these aspects in mind one can develop a proper explosive leg training protocol. The protocol options are limitless and only bound by the limits of your imagination. The exact programming will vary from person to person depending on their specific goals, but if you use the basics as a cornerstone and expand upon their use from there then you will have legs that not only look good, but perform as well. Learn about muscle gain nutrition and muscle growth with bad genetics in your FREE report!

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Bodybuilders Secret to How to Gain Muscle

If you are working out without seeing consistent results, and adding mass is your goal, then you are doing something wrong. Experience has taught me that it is probably a combination of poor training practices that is causing it. But there is ONE simple change you can make immediately that will absolutely guarantee muscle mass building success.



There are so many factors that contribute to your rate of success in the gym. The type of lifts you do, the foods you eat, your level of consistency and genetics, to name a few. Getting your whole program working in sync is difficult but the results can be stunning. When every aspect of your training is pushing you in the right direction your gains will be fast and large. But it can be very difficult to pull everything together and keep it there for extended periods of time. There is a fast fix, and you can cut corners by doing it right now.
Fail on the sixth repetition. It is that simple. It does not matter what exercise you are doing, machines or free weights, but use enough weight that you can not literally do the seventh rep. Do this for every set, of every exercise in whatever workout you are doing. I can go into a detailed explanation about all of the reasons why this will work for you but why. The basic reason is that effort = success. Everything else determines the amount of success. Using this one simple lifting technique, even if everything else is not what, how or when it should be, will guarantee that you will add muscle mass to your body.
For a comprehensive muscle building plan that will teach you the what, how and when for maximum success you can visit www.muscleandhealth.org to learn how to build muscle by weight lifting.

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