Green Tea And Breast Cancer

By Elizabeth Radisson

Green tea provides numerous health benefits and while many have not been scientifically proven, some have been. Most recently, the claim that green tea helps fight and prevent breast cancer is being researched. Interestingly, the Chinese have been using green tea medicinally to treat disease for over 4000 years.

Green tea contains the polyphenol EGCG, that is an antioxidant that inhibits cancer cells from reproducing. Polyphenol is known to kill cancer cells while not harming healthy ones. Green tea is loaded with healthy minerals among others such as aluminum and fluoride and is rich in flavonoids, alkaloids, other polyphenols and tannins. Green tea lowers bad cholesterol (LDL) and prevents blood clots from forming. Green tea has been proven to effectively help strengthen the immune system. It has also seen to be effective in treating rheumatoid arthritis, cardiovascular diseases and infection. Studies show green tea to be a helper in preventing prostate cancer and a helper in reducing the risk of esophageal cancer in chronic smokers. Popular belief is that green tea will help prevent tooth decay and will aid in losing weight.

Green tea and black tea are different despite coming from the same camellia sinensis plant. Green tea, becoming popular throughout the world, is not fermented, whereas black tea is. Oolong tea comes from partially fermented tea leaves.

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Green tea has been tested in experiments with rats. The studies indicated that rats drinking green tea had tumors reduce in size and others slow in development while the rats that drank just water saw no reductions or slowing of tumor growth of any kind. This kind of result sets up great hopes for green tea as a cancer fighter, though there are no conclusive results on humans and years of study are required before any determination can be made.

Three to four cups of green tea daily are needed to be considered effective as a cancer preventor in humans, but green tea in capsule form is not seen to be as effective. You should drink your green tea without milk and sugar. Three to four cups daily seems like a lot to drink, but people routinely drink that much and more coffee and soda in one day. Green tea does contain caffeine, which can be problematic. It has less caffeine than the same amount of coffee, but drinking large quantities could cause insomnia and disrupt your sleep patterns.

Grocery stores typically carry both caffeinated and decaffeinated green tea products in a large variety of flavors. Women with breast cancer may want to consider drinking green tea to help fight the cancer.

About the Author: Elizabeth Radisson is the editor of

, a website devoted to information on the causes and treatment of breast cancer. Also, visit

for more information on green tea.


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Muscle Building

Muscle Building


Blanche Watterston

Popping Pills: If none of this above pulled muscle in leg treatment work, we may consider taking painfulness killers to get some relief. Ensure that families consult a doctor before any kind of medical care and most importantly evaluate the date of expiration on the medication.

Way of life a prolonged bed rest, as this can how to make muscles weak and stiff, further leading to very painful conditions. Move somewhere around for pain relief. Once the back pains is in control, exercise to rebuild the body strength and improve the plethora of motion. Consult health background to know which back to you


are suitable to be able to. Take precautions so that it\\’s not necessary to re-injure the same muscles. A supportive back brace can provide while performing strenuous achieve their purpose. Maintain the right posture, all time. Ice therapy is effective in lessening swelling and relieving suffering.

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Occurs because the heavy weight loads cause micro-tears\\’ in your muscles tissue. It is these little injuries, should you will, that cause an effect of soreness.

Doing it is also the alleviating of these little micro-tears that leads to

Thermo Factor X

growth. As this company say, no pain, absolutely gain! If your business are feeling sore proper after a workout it but means that your activity was successful.

Fits in muscles can be caused due to overuse of the muscles which occur while doing excessive exercises. When a person indulges in too much exercises, especially in an


hot environment, the muscles may contract involuntarily, as strenuous work out routines require the muscles to work excessively causing muscle vitality and subsequently pain. This is one of your main causes of spasm in legs.

Stretch: Keep the injured ankle stretched out. Do not engage in any challenge that requires you of bend your injured calf. This can help reduce the muscle annoyance.

Begin half of the community is easy due to all your position on the chair. However, it is necessary to avoid using momentum to complete the greater difficult second half belonging to the movement. You also need to use a slow unconventional tempo, especially in leading half.

Hello, my name is Lyman Cassel. My better half doesn\\’t like it means I do but a few things i really like doing is actually by fix


but I\\’m thinking on starting something totally new.Years ago we moved to Vermont and I have all the feaures that I need at this point. I am a complete database administrator but I plan on changing the situation.

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Skin Nails And Hair. Tips To Make Them Look Great.

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Submitted by: Peter Clark

Do you want wonderful looking skin? If so you need to be healthy, with good nails, healthy fine looking hair, and good overall health. Because skin health is related to general health, just as nail health and hair health is.

What are skin, nails and hair but organs of our body? Our skin is the largest organ of our body, but an organ just the same.

What’s the difference between our skin, nails and hair and all those other organs of our body? Our skin, nails and hair are just the visible organs, the ones that are on the outside, the rest of our organs are invisible organs, on the inside.

And it’s the same for skin, nails and hair as it is for our other organs. If we’re generally unhealthy many of our organs display this, it’s just that you don’t see any visible signs from our internal organs if they aren’t well. You only find out when you get sick.

But if you’re generally unhealthy you do see visible signs of this from our external organs, our skin, hair and nails. If our body is lacking in nutrients like vitamins, minerals, essential fats and amino acids, and more, then we’re not going to be very healthy, inside or out.

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And what shows this off? Our skin, nails and hair. Our hair will look lifeless and limp, our nails will look dull and may break easily, and our skin will look lifeless as well.

But if we gain overall body health our skin will glow and look younger. We’ll lose many of those blemishes and marks that seem to come and go. Our hair will shine and look great, and our nails will too.

There are so many people looking for “hope in a bottle”. Just buy this bottle of anti aging cream and we’ll have great looking youthful skin. We’ll look young, healthy and lose those unsightly wrinkles. We’ll look great.

Even though we eat burgers and pizza for dinner and haven’t moved our bodies beyond a slow walk in the last month.

It’s not going to happen, and if you are unhealthy, overweight and do no exercise then trying to gain great looking skin with anti aging skin care products is an exercise in forlorn hope.

If you’re serious about looking great, particularly having great looking skin, get real. Eat a good diet, start exercising, pay attention to your body and general health and you’re on your way.

And by no means throw away your skin care products. Most of the big brand name skin care products don’t do very much (and can even contain harmful ingredients), but there are some excellent natural skin care products available at a reasonable price if you know where to look.

And as well as high quality skin care products you need to take a top shelf range of health supplements too. Science knows what vitamins and minerals our body needs, and can supply them through good supplements.

But don’t allow the supplements to become an excuse to stay on the pizzas and burgers. You need to do both, good diet and take high quality supplements too. Both are important.

Want good looking skin? Get real and get healthy, and as well as great looking skin you’ll have great looking, healthy, hair and nails too. And you’ll feel great.

About the Author: Want to know more about the best natural skin care products? Visit Peter’s Website Natural Health-Natural Skin Care at

and find out more about natural heath supplements as well at


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Anti Aging Medicine

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  • Power Rack

Submitted by: Thomaskr Mendez

Many professional persons with medical preparation are now involved in exploring possible comings to anti aging medicine . Through the wonders of modern conception and medical technology , anti getting on medication may be able to increase the body’s immune system and boost cell growing and regeneration . Anti aging medicament can be found in different substances and rules and are beneficial to a degree. It’s a safe wager there will be many more to choose from in the near hereafter , as anti getting on medicament gets more and more in advance.

Anti Aging.

Ripening is set as the collection of degenerative diseases that is big influenced by lifestyle. In order to give full meaning to the right to ” sprightliness” we need a ” state of war on aging”. We are therefore at an unprecedented turning point in the study of aging, in which the curiosity-driven, explorative inquiry that has justifiably monopolised the field of study until now can at last be lawfully followed by goal directed , biotechnological travails , rationally designed on the basis of unanimous scientific knowledge. Anti aging medicinal drug has issued in recent times promising increased longevity with improved quality of life. Anti aging docs believe that most maladies connected with maturing can be kept, or at least slowed up , through optimum cellular health.

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Anti aging medicine is the new medical discipline which draws a bead on to halt the degeneracy and disablement normally consociated with maturing . That style of anti aging medicine can, indeed, work miracles. Alternative medicine and holistic approachings have often been an brooder for approaches initially banned by traditional medicine . Though the effort has seemed fruitless in the past, determinations from the cutting edge of medication indicate we can, at the dawn of the 21st century, do much to optimise how we geezerhood. You might not know that there are natural medicaments that can care for your thyroid disease just as effectively as pharmaceutical drugs without the side effects.

Wellness and Animation.

If humans does n’t ruin itself first, it is just a matter of time until we cover healthy human lifespan to lengths that are almost inconceivable today. Once healthy life-extension is manifested in mice, the attitude that “aging is inevitable” will no longer be possible and will give way to an full scale “war on aging”. Living a healthy life style is the best insurance you can have, not only to fend off nursing home aid , but also sickness and feebleness , however long you live. Mending hormones in the body to more youthful grades can raise improved health and animation. Instruct about natural ways to continue immature and healthy and fighting premature aging.

We ‘re discovering that some solid foods have strong sanitary properties that we never conceived of were there. A healthy human individual is automatically on an anti aging programme, which is why they live longer. Perhaps in another 100 years, compounds will be identified, analyzed and proven to be extremely helpful to human health , but in the meantime, they remain whodunit compounds that are outside the understanding of mod medical researchers.

The existent head here concerns “health enhancement ,” because enhancing your wellness will reduce your seeming age and make you look, feel and act younger. Anti aging medicament can do very little for someone unless the whole patient is making a shift towards a healthier, non-toxic life style .

anti aging medicine

About the Author: Peter Tree is maniac of voice over information science communications, he enjoys skype and fring, but besides he loves write to site newsworthiness of


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Experience The Vitality Of Life With Vibration Training Machine

Submitted by: Melissa Ryan

To have long lasting positive results, to have no troubles health wise, OR even if you do not have a health condition and are looking to MAXIMIZE your health, whole body vibration machine, I can say WITHOUT a doubt will provide you with what is required for a healthy lifestyle.

It consists of a plate for the user to stand on and handlebars to support their stance. One can perform all types of static or dynamic movements using this equipment. This includes everything from standing, kneeling, sitting and stretch exercises on it.

Due to poor dietary habits, or inactive lifestyle practices metabolic activity slows to a grinding halt and all systems of the body begin to suffer consequently. The list is not short when I say that, it includes digestion, absorption of nutrients, fat burning, processing of sugars, fats, carbohydrates and proteins. The end result is an imbalance of hormones, poor blood and oxygen flow, which ultimately have a devastating impact on healthy and high metabolism. This is just an ALARM to people who suffer from this problem and are inactive when it comes to fitness. Also for those who are not taking the NECESSARY measures to live a vibrant and healthy lifestyle.

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This is where your search ends for a quick transformation in vitality and want to experience energy in life. Vibration training machines deliver massive effects by stimulating massive activity in cells, tissue, blood flow, oxygen, lymphatic drainage. It is all about rapid healing. The machine makes it possible to recruit optimal fat loss, removal of waste and toxins, significant increases in energy and feelings of vitality for transformation into a vital body!

It consists of a plate for the user to stand on and handlebars to support their stance. One can perform all types of static or dynamic movements using this equipment. This includes everything from standing, kneeling, sitting and stretch exercises on it.

Before you start your work out on your whole body vibration machine, get some training on its usage. Generally, a side alternating platform operates between 3-30 hertz and a vertical platform between 20 to 50 hertz. Time and speed (hertz) are set by you. Intensity of the vibrations is under your control by amplitude (distance you travel on the plate). This is changed by foot placement on a side alternating, and set on the machine on vertical platforms. A user manual and sometimes a DVD that comes with the equipment explains all, prior to that the service provider should give you all the required training to get started with it. When it comes to your work out, you experience relaxation. You can choose from various yoga-type poses, stretching and toning, strength training and whole-body isometric conditioning anything you want.

It consists of a plate for the user to stand on and handlebars to support their stance. One can perform all types of static or dynamic movements using this equipment. This includes everything from standing, kneeling, sitting and stretch exercises on it.

The incredible stimulation of Vibration training machine therapy delivers quick results. When the body has stimulation at the cellular level, it will do everything to normalize itself to its inherent vitality.This is the foundation for a healthy body for life!

About the Author: Melissa Ryan is the author of this article. For more information about professional gym equipment and whole body vibration machine visit



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3 Steps For Replicating Your Own Success

Submitted by: Sydni Craig-Hart

Entrepreneurs generally have a lot in common. We’re passionate about our work. We care deeply about delivering high quality products and services to the people who need us. We have a “never-say-die” spirit.

Another thing we have in common is a bad habit of focusing on what went wrong. We often lose sight of the great things that went RIGHT, especially when it comes to reviewing our activity over a period of time.

When you focus on the negative, you can make growing your business much more difficult than it needs to be.

If you don’t appreciate what’s working, you can easily find yourself stuck in a never-ending cycle of chasing the next “thing” (an opportunity, a marketing strategy or idea that you think will make you more successful).

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If you simply focus on what IS working and tweaking that – you’ll get better, faster results with less effort.

As you reflect on your business, I encourage you to STOP and appreciate just how far you’ve come in the previous 12 months. Looking back on your growth helps you make plans for the future AND can encourage you to pat yourself on the back for a job well done. This simple process can inspire you and motivate you to dive into your next set of goals.

Here are a few tips for objectively analyzing your business:

1. Review your 2013 goals – If you’re like most small business owners, you created a list of goals you wanted to accomplish for this year. Pull that list out and check off any goals that you’ve completed. With each goal jot down exactly which steps you took to get there and how you feel about the results you created. Take note of any other major accomplishments you made during the year – Sometimes you end up making strides or accomplishing things that you didn’t plan for. Well done! Just because you didn’t plan for them doesn’t make them less important.

Write down any of these achievements on your list. By noting what you did to accomplish them, and how the opportunity came about, you can see how you can replicate the results.

2. Make an agreement with yourself that you will not wallow in regret – Even the best plans sometimes get put aside or readjusted. Don’t use this exercise as an opportunity to chastise yourself over missed opportunities or plans that didn’t work out the way you intended. Take note of the plans that didn’t work out, because you may want to work on them again in the coming year. But let your criticism end there. This part of the process is about reflecting on what went right! Forgive yourself for any mistakes in the past and take steps to avoid the same mistakes in the future.

3. Use your past successes as leverage – If you were able to create success in one area of your business, there’s no reason why you can’t do it again! As you review your list of accomplishments, what success would you like to duplicate and/or expand upon? What steps did you take to get results the first time? What tweaks and adjustments need to be made? You are likely just a few steps away from creating rock solid, business building action plan that leads to finding the hidden profits in your company.

Reviewing your progress over the last year can give you a boost of confidence and help you plan for even greater success in the year to come. Whatever your version of a successful business looks like, it’s yours for the taking. It’s simply a matter of getting clear about what you want, mapping out a plan to achieve your goals and consistently working that plan.

About the Author: Known as “The Smart Simple Marketing Coach,” the tech-savvy Sydni uses a results-focused, “how to” approach in implementing simple, customized strategies so service professionals create profitable businesses in which they enjoy the lifestyle they choose.Visit

for your FR*EE training course, “5 Simple Steps to More Clients, More Visibility and More Freedom” and apply for a FR*EE “Profit Breakthrough” session with Sydni!


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Choosing The Efficient Web Host

Submitted by: Monneth Monneth

With the advancing technology, important things have materialized and one of this is the internet. It is simply defined as world-wide network of computer which is linked and thus allows worldwide distribution of information. Aside from this, the internet draws people closer together; it is as well transforming our economy, our technological system and especially our society. Dealing with such transformation, people take advantage of using it as a means of effective communication and promotion of business. Considering the opportunities catered by the internet, more and more people are encouraged to create their own website and to accommodate the increasingly numbers of websites, web hosting servicesis the answer.

Some may find it unnecessary to choose any web hosting services but mind you, it is extremely necessary to rightfully decide the right web hosting especially if you re about to get underway your first blog or website. Why and what should you choose? Well, basically you must choose it correctly to avoid the problems that you will soon encounter if you make your mind up on the erroneous web host. There are certain characteristics of a good web host that you must prefer and these are:

1.Add- domain support-Web hosting services must be ready for any expansion of the new site. This add-on domain is a completely efficient domain which can be formed within the control panel. It is sort of containing numerous hosting packages allocating the same control panel.

2.Email support- A good web hosting package permits the set-upping, administering, and maintaining of email accounts on the domain names throughout their control panel.

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3.Unlimited database support- A database support will control a database to accumulate information and a web host must provide an unlimited database support to accommodate the expansion that will make the database management easier.

4.Necessary Features-See to it that the features that you need for your website is offered by the web host.

5.Good Customer Service- The web host must have an available customer support and get issues fixed quickly to avoid existing problems.

In the end, scrutinizing the features offered and needed are the most essential way in finding the best web host. Although checking these characteristics is time consuming, it still worth it considering that you will have the best web host for your web site. But now, worry no more because the BGSA Web Hosting possesses the characteristics of the best web hosting services.

The BGSA Web hosting services hosting is one of the best web host because of money back guarantee, 99.9% assured uptime, free set-up, high quality bandwidth and the best service at a fair price.

Alpha Master Reselle

A hosting service provides by the BGSA web hosting service that lets you create and sell master reseller accounts and as well as reseller accounts.

C panel Reselle

The BGSA web host provides web-based administration tool to permit user to configure own accounts through an easy-to-use interface.

If you want to know more about the services offered by the most reliable web host BGSA, just visit their website

About the Author: Provides quality web hosting services


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10 Reasons Why You Should Visit Fraser Island

Submitted by: Palace Adventures

Still haven t decided where to go backpacking? Why don t you try going on a Fraser Island trip? Here are 10 reasons to help you make a decision and why you should get your bags packing and head on straight to Fraser Island:

1.Fraser Island was inscribed as a UNESCO World Heritage site in 1992. To be listed as a World Heritage site, a place needs to be of exceptional natural beauty, and Fraser Island is just exactly that. It s the largest sand island in the world at 123 km long by 15 km wide. The island is made up of 800,000 years accumulation of sand.

2.The 120 km stretch of beach runs along the whole eastern side of Fraser Island. With the clear beach water and pure sand, Fraser Island backpackers can get around in this part of the island with the Fraser Island 4wd tours and enjoy water sports like scuba diving, kayaking, and snorkeling.

3.One of the major landmarks of Fraser Island is the shipwreck of the S.S. Maheno. Built in 1095 in Scotland, the S.S. Maheno was a luxury passenger ship. In 1935, while being towed from Melbourne, it got caught in a strong cyclone and after a few days, it drifted ashore in the beach of Fraser Island.

4.Fraser Island is home to about 150 dingoes, Australia s wild dog. The dingoes in the island are some of the last remaining pure dingoes in Eastern Australia.

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5.The Champagne Pools in Fraser Island are naturally formed volcanic rock pools that backpackers can bathe in with the sea water.

6.The Indian Heads are the rocky outcrop at the northern part of Fraser Island s main beach. From the top, backpackers get a majestic view of the ocean and if you re lucky, you can spot sharks, rays, turtles and dolphins.

7.Built in 1970, the Sandy Cape lighthouse is located in the northern most part of the island.

8.Known as the colored sands of the island, the Pinnacles, are high sand cliffs that are sculptured by nature. The cliffs consist of multicolor of red, yellow, brown, and orange sands.

9. Fraser Island is the only place on Earth where tall rainforest grows in sand, elevating over 200 meters. It is only here where you can find the low wallum heaths that are of particular evolutionary and ecological significance, and also provide a beautiful display of wildflowers during spring and summer.

10.One of the most popular scenic areas in the island lies in the heart of the rainforest, the Central Station, which was the central Forestry Department Station from 1920 to 1959. Today, the Central Station provides a picnic area and scenic boardwalk through the rainforest just right for groups on Fraser Island trips.

5.The Champagne Pools in Fraser Island are naturally formed volcanic rock pools that backpackers can bathe in with the sea water.

6.The Indian Heads are the rocky outcrop at the northern part of Fraser Island s main beach. From the top, backpackers get a majestic view of the ocean and if you re lucky, you can spot sharks, rays, turtles and dolphins.

7.Built in 1970, the Sandy Cape lighthouse is located in the northern most part of the island.

8.Known as the colored sands of the island, the Pinnacles, are high sand cliffs that are sculptured by nature. The cliffs consist of multicolor of red, yellow, brown, and orange sands.

9. Fraser Island is the only place on Earth where tall rainforest grows in sand, elevating over 200 meters. It is only here where you can find the low wallum heaths that are of particular evolutionary and ecological significance, and also provide a beautiful display of wildflowers during spring and summer.

10.One of the most popular scenic areas in the island lies in the heart of the rainforest, the Central Station, which was the central Forestry Department Station from 1920 to 1959. Today, the Central Station provides a picnic area and scenic boardwalk through the rainforest just right for groups on Fraser Island trips.

About the Author: Palace Adventures offers flexible Fraser Island trips and Fraser Island 4wd camping tours and backpacker hotel.Contact details:Palace Adventures184 Torquay Road, Scarness, Queensland 4655, Australia1800 063 168


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When And How To Send A Private Message On Myspace

By Michelle MacPhearson

Having a free MySpace account will give you vast connections of friend. MySpace is a best way to have new friends, aside from adding existing friends on your ‘Friends List’; you can also join up with your past friends. There will come a time that you need to send a private message. The next section will talk on how and when to send private message to another MySpace member.

Sending a private message is essential in many situations. Usually you need to send a private message if there are definite information to be passed. Some of this information needs to be placed in a private message may include:

— phone numbers

— addresses

— full names

If you get the possibility to share information like this kind, you must do this in private message.

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Adding a comment on your friend’s profile will shown to everyone and this is not usually secure.

Make use of the ‘Send Message’ feature of Myspace to avoid showing personal information.

You must be logged into your own MySpace account first in order to send a private message to a friend or a possible MySpace friend. Once in, check on the profile of a member you want to send a private message. Click ‘Show All Friends’ to view a friend who is already listed on your home page.

Find the ‘Contact Table’ of the person from their profile if you want to send a private message.

If the layout is customized, you may find this any where but this is usually placed below the profile picture. You may find the following links on a typical MySpace profile.

— Send Message

— Add to Friends

— Instant Message

— Add to Group

— Forward to a Friend

— Add to Favorites

— Block User

— Rank User

Pick ‘Send Message’ if you want to send a private message to a person. Click the top link on the left side of the list in the contact box to send a private message to someone with a customized layout since the links will not be marked the usual way. No matter how it’s tagged, there will always be a “Send Message Link”,

About the Author: Managing your MySpace profile is a breeze with

Badder Adder’s MySpace friend Manager


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Build Muscle And Reach Your Fitness Goals

Submitted by: Dave Malecki

I m in my early forties now and recovery from working out is much different that then it was 25 years ago. In my youth, I was able to lift weights to build muscle five to six days a week with limited wear and tear and great recovery. But as I have gotten older I now have a healthier perspective of weightlifting and a new found respect for those who have mastered the art of bodybuilding.

For years, my routine was 100% focused on strength exercises to build muscle with little variation to my routine. I would routinely focus on the core exercises to build a strong chest, upper body, legs and back. My primary routine was to pyramid bench, squats and dead lifts. The weekly routine I would follow would consist of 3-4 exercises. For each exercise, I would do 4 sets of 10, 8, 6, and 4 reps. The breakdown per body part I would follow would be a combination of muscle groups that best responded to a push-pull focus. For example, when you work your chest, you are primarily doing exercises that require you to push the weights away from your body. Conversely, when you work your back you are required to pull in order to properly work the muscle.

Following was the split that I used in my early years of weightlifting:

Day 1: Chest & Back

Day 2: Legs & Triceps

Day 3: Shoulders & Abs

Day 4: Off

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Day 5: Off

Day 6: Repeat Day 1*

Day 7: Repeat Day 2*

*Note The weekly rotation would force me to hit 4 muscle groups twice in the same week. The muscle groups hit twice in a week would rotate based on the schedule.

And for the better part of my life, I never really paid much attention to my nutrition intake. With that said, I knew enough that protein was an essential element when it comes to building muscle, but over the years I have never been satisfied with my overall physical appearance. So since I have become older and somewhat wiser, I have taken the time to educate myself.

I now understand that the body needs proper rest in order to build muscle. And the body needs to right level of protein, good carbs and fat. I also understand that the body will respond much better if you change your routine every three months.

I still find myself combining the same muscle groups for a workout, but I have seen significant changes in my body by simply focusing on more reps per set and only resting a maximum of 45 to 60 seconds between each set. But most importantly, I have learned that nutrition and the right balance of supplements play a big role in achieving your fitness goals in terms of building muscle.

After doing my research, I now pay close attention to my protein and carb intake. And I have now moved away from strength exercises and I have adopted a routine that has allowed me to burn fat while continuously building lean muscle. The weekly routine I now like to follow consists of 4 exercises per body part with each set ranging from 8-10 reps with a maximum of 45 seconds of rest between each set. I no longer take 2 -3 hours to complete a work out. I m now able to get in and out of the gym within 60 minutes. And when time is tight, I will even superset different exercises with a maximum rest period between each set of 30 seconds!

My split routine and weekly schedule now looks as follows:

Day 1: Chest & Biceps

Day 2: Off

Day 3: Back & Abs

Day 4: Shoulders & Triceps

Day 5: Off

Day 6: Legs & Abs

Day 7: Repeat Day 1*

*Note The weekly rotation forces me to hit 2 muscle groups twice in the same week. The muscle groups hit twice in a week should rotate based on the schedule.

Simply put, if you have not been able to achieve your fitness goals, take the time to educate yourself. If what you re doing doesn t seem to be working, it s time to do something different! Do your research and always contact your physician if necessary before starting a new routine.

For me, I have discovered that changing my routine every 3-4 months, getting plenty of rest and making sure I m getting the right balance of supplements has allowed me to move one step closer to my fitness goals. Whatever you do, don t be discouraged. They say variety is the spice of life and the same hold true to bodybuilding. Make sure you eat right and take the right supplements to ensure proper recovery and growth. But most importantly, take the time to continuously educate yourself and best of luck with reaching your fitness goals!

About the Author: Build muscle and achieve your fitness goals with


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