Fastest Way to Build Muscle

Although you might haul yourself out of bed each morning over to the gym to try to get some heavy, muscle-building workouts in before you start the day, you might not be as motivated to go if you heard that the amount of muscle fibers you have has been determined since before you were born. “The number may increase early in life, but it becomes set at puberty,” says C. David Geier Jr., M.D. and director of sports medicine at the Medical University of South Carolina, about the amount of muscle fibers in your body. Muscle tissue, composed of muscle fibers that are essentially fused myoblasts, lose the ability to undergo mitosis, or cell division, as soon as the fusion of myoblasts is complete. However, muscles can still “grow” by changing the fibers that are already present within the muscle tissue. In other words, when you are looking to get stronger, bigger and more toned muscles, you are increasing the girth and strength of individual fibers rather than manufacturing new tissue. So what does this mean for you and your workout? By more thoroughly understanding the process which your muscles undergo as they get bigger, you will be able to find the fastest way to build muscle for your unique needs.

Repair Stimulates Growth

For anyone who has taken some time off from the gym and tries to go right back to their most intense workout, the feeling of sore and weakened muscles is all too familiar. But this kind of muscle pain is almost enjoyable if you keep in mind that the pain you are feeling is due to hundreds, if not thousands of microscopic tears in your muscle fibers that are now being rebuilt to be bigger and stronger. As soon as your muscles experience these tiny tears as a result of intense exertion, the cells nearby swoop in to trigger the formation of proteins at the site of the tear, boosting the size and power of that individual muscle.

Hormones Play As Big a Role As Your Workouts Do

For most people, when they ponder the fastest way to build muscle, visions of sweat sessions in the gym and protein shake cocktails come to mind. However, stimulating your body to increase muscle strength and girth is much more elemental. Hormones like testosterone can keep your energy levels high, helping you power through more intense workouts. Human growth hormone is absolutely vital to trigger the repair and rebuilding process of individual muscle fibers. As you age, your body starts producing less and less of the essential growth hormone, causing your workouts to be less and less effective as time wears on. But supplements that stimulate the production and secretion of HGH can be an effective way to reverse this process. You can read more about some of the most effective human growth hormone products and stimulation methods at HGHMeds.org.

Different Workouts Target Fast-Twitch and Slow-Twitch Fibers

Whether you like it or not, the genes that you inherited from Mom and Dad are what determine whether or not you have more fast-twitch or slow-twitch muscle fibers, and no amount of exercise is going to change that ratio. What you can change, however, is the amount of attention you give them, choosing to hone either fast or slow twitch for a specific sport or just for an aesthetic look.

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How Your Dentist Can Help You Prevent Gum Disease

All too many people fall victim to gum disease because they are not aware enough of how to
protect their gum health and how to spot the early warning signs. Many people do not consider
their dental care to be something they need to provide a lot of attention. Neglecting your oral
health is a sure way to develop gum disease and open the door to infection, and painful and
expensive dental surgery.

Gum disease is often exacerbated by poor dietary habits. The consumption of too much sugar
and processed foods encourages bacteria to flourish and plaque to grow. If you have already
developed gum disease, then you may find that you are not able to enjoy the full range of
healthy foods you need to overcome it. Bleeding and inflamed gums can hinder your ability to
eat and get all the nutrients that you need.

If, however, you take the right precautions, then you need not ever experience gum disease.
Your dentist is able to provide you with expert advice about how you can tailor your lifestyle
and oral hygiene routine so that you don’t have to become another victim of gum disease.

Why You Should Talk To Your Dentist About Gum Disease

Visit your dentist regularly for them to spot the early warning signs of gum disease. Some of the
symptoms that you can also be vigilant for include:

• Bleeding gums
• Swelling
• Receding gums
• Redness on the gums
• Intense pain
• Continuous bad breath


If you think you are experiencing any of the above signs, then you should visit your dentist
immediately for a diagnosis. They will be able to also provide you with a personal treatment
plan to restore your gum health quickly.

How Can You Protect Your Gums?

Your dentist is your best ally in your bid to reverse gum disease or protect your oral health,
but ultimately it is your responsibility. One of the key things for you to do to protect your oral
health is to follow a regular oral hygiene routine at home. This should include brushing your
teeth after each meal, flossing your teeth and using a mouthwash.

Be selective about the kinds of oral health products that you use as well as many contain
potentially harmful chemicals. OraMD is a highly regarded natural product that contains herbs
to remove bacteria and plaque without the risk of harming your gum health.

Tips for Losing Weight Over the Summer

Sunny summer days are a perfect time to start an exercise regime, try out a new sport, or make sustainable alterations to your diet. The sunshine brings out extra energy in all of us and bright summer evenings provide a wealth of opportunities for getting out and getting active. The motivation to keep the perfect swimsuit figure all summer long is made easier by a plentiful supply of fresh fruit and vegetables.

Take advantage of the bright evenings and, instead of taking the car or bus, make a commitment to walk home from work at least once a week. Not only will it help get you fit and lose weight without even making and effort, but the exercise will help you unwind from the stresses of a day at the office.

Barbecues can be either great or disastrous for losing weight, depending on how you approach them. A variety of fresh salads can help make any barbecue healthier and salad can be used instead of sauces to add that extra oomph to a burger. Chicken and fish are better than highly processed sausage and meat products. Cheese should be used sparingly. Fat-laden nibbles and crisps can be substituted with fresh or dried fruit.

Fruit is fresher, more available and cheaper during the summer months.

Instead of creamy desserts, make a simple fresh fruit salad. Instead of cream opt for a low-fat or Greek-style yogurt.

Replacing high-energy sides such as chips with salads is a great way of cutting back on calories and losing weight, while still ensuring that you are consuming enough vitamins and minerals. Like fruit, salad vegetables are cheap and fresh during the summer. Add dried fruit, feta-cheese, nuts, beetroot or sugar snap peas to make a salad more interesting.

Do some gardening. Getting the lawn and beds under control can be a fun way to burn calories. Digging, mowing and weeding will help you lose weight and the results will provide a great deal of satisfaction.

Cycling is a great way to spend an afternoon with the kids and you'll burn a lot more calories than you realise. Pack a picnic and take the children cycling in the park or in the countryside.

Just because you want a nice tan doesn't mean you have to spend all day lying on the beach. Get involved in a game of Frisbee, rounders, football or volleyball. You don't need to be a sports superstar to enjoy a bit of exercise on the beach. It's a great way to meet new people and to get an all-round tan.

Take an active holiday at home or abroad. A week hiking in the Lake District, or a long weekend sightseeing in one of Europe's great cities could be just what you need to burn off those barbecue burgers.

Taking simple steps towards your exercise and diet goals and making small changes to your lifestyle is a much better way of keeping the weight off permanently than trying to do everything at once. Utilise the long sunny evenings to just get out and about and once you're out, calorie-burning activity will feel like fun, rather than a chore. Before you know it, the beach body you always dreamed of will be yours to keep.

Exercising at Home and on a Budget

Gym membership is expensive, but not joining one does not need to be an excuse not to exercise! In fact, there are so many ways to exercise for free, that there really is no excuse at all. Everybody can find an activity they enjoy, even in the simple surroundings of their own home. Sometimes people feel they don't have the energy to exercise. However, doing a small amount of activity every day can actually boost energy levels and provide motivation to take on other challenges.

So how can we exercise without going to the gym? Government guidelines state that the average adult would benefit from at least thirty minutes light to moderate exercise every day. Thirty minutes will positively fly if you fill it doing varied and enjoyable routines around the home. Objects and furniture around the house make excellent substitutes for gym equipment and planning a home 'circuit' can be a fun family activity.

It certainly isn't necessary to invest in a home gym to get the house ready for a workout. Home gym equipment is expensive at the high-quality end and once the warranty expires, the expense falls on you if it breaks. This can therefore end up as costly as joining a gym! The following are some suggested examples for home exercise activities that won't cost a penny.

1. Pushups – They build strength and stamina, with a focus on the pecs and triceps. Not necessarily everyone's favourite but there are variations to adjust the difficulty level.

2. Jogging or jumping on the spot – Great for the heart and lungs, this will give your fitness a real boost. It might seem hard work at first but perseverance is the key! Jumping Jacks are a great variation.

3. Skipping – With nothing but a simple rope, you can have a lot of fun and gain a fantastic cardio burn at the same time. There are many different ways to skip, so the workout can be kept interesting and varied.

4. Squats – Perfect for the thighs and buttocks, an area many of us like to target!

5. Leg lifts –Repeatedly raising and lowering the legs can build strength in leg muscles.

6. Crunches – With a soft surface to cushion the back, these are the ideal way to tone and strengthen the abdomen.

7. Light weight lifting – No need to buy expensive dumbbells! Anything around the house such as tins or plastic bottles will work.

8. Dancing – An activity that is particularly fun when shared with others.

How about dancing to music videos on the television? It won't even feel like exercise.

9. Step exercises – Step-ups tone leg muscles and improve fitness. Exercises can involve a few stairs or a whole flight, with much scope to adapt as fitness improves. Far more challenging than many gym workouts!

10. Wii console - Quality family time together while keeping fit too.

If there is enough space, a circuit room could be set up with all the activities ready laid out. Why not include a stereo with some motivating music? Imagine how much fun this would be as a shared family activity, everybody working the circuit together and someone in charge of the stopwatch!

Personal Trainers are Not Just for Men

Picture the scene. It's the first time you've been anywhere near a gym in years - perhaps this is your first time ever. It feels like everyone is watching you, from the slim, glossy haired, smooth skinned girl on the reception desk to the fit and healthy female forms surrounding you as you attempt to navigate the unfamiliar social etiquette of the changing room.

You've just about managed to struggle into your old, stretched gym kit and you have finally arrived in the gym itself, where you are overwhelmed by the vast variety of apparently torturous devices that line every wall. Where on earth should you start?

It is no wonder that, for many women, the prospect of going to the gym can be so daunting that they rarely get further than buying expensive trainers, which are then abandoned, unused and unloved, in a corner of the wardrobe where they remain, festering like a guilty conscience. Whereas men are generally more able to put on a display of macho bravado, women can often be much more susceptible to feelings of insecurity and inadequacy when faced with a gym full of fitter, younger looking women, particularly after the stresses and strains of children and aging have taken their toll. This problem is exasperated by the biological facts: the female body is composed of more fat than the male body, as high oestrogen levels encourage it to preserve and store fats in order to prepare it for providing for potential children. Furthermore, the current fashion for crash dieting and extreme food plans means our bodies are more overwhelmed than ever, leading many to end up storing more fat than they lose.

One of the biggest problems with so-called 'fad' diets is that no single diet will work for every woman: everyone is different and everyone requires a different type of diet and form of exercise in order to achieve their desired weight and figure. This is where personal trainers come in. Whereas men are generally less likely to wish to ask for help with their exercise plans, preferring to attempt to formulate their own exercise regimes for themselves, women statistically have a much more positive attitude towards asking for and accepting help, support and encouragement. Personal trainers can not only teach you to use fitness equipment safely and effectively, they can also tailor an exercise schedule to suit your needs, adapting it to accommodate the various demands that family and work can have on a woman and considering each individual's specific 'problem spots' and different abilities. Furthermore, many personal trainers can also offer to formulate a diet plan to compliment their client's exercise schedule as they work to attain that perfect figure.

Far from the battleaxe, judgemental, army style stereotype, personal trainers are almost always dedicated, cheerful, friendly experts who want only to encourage and assist you as you work to attain your perfect weight in a way that is not only undaunting, but even fun. Whatever your age, size and physical ability, almost anyone can benefit from the service of a personal trainers. Whether you're looking for an athletic career or simply want to fit into that dress, a personal trainer can help you get there.