The Infonian

For some bodybuilders, achieving the perfect state of pump can best be described as being what nirvana is to a Buddhist. It’s everything they strive for when working out. So it’s no wonder that some of the world’s most famous bodybuilders-including Arnold Schwarzenegger-have described the pump as, “the greatest feeling you can get in the gym.”

Depending on who you talk to, you’re likely to get different opinions about the importance of the pump. For some guys, it’s kind of the “holy grail” of bodybuilding, but there are plenty of other bodybuilders who don’t pay much attention to it at all.

The guys on the “pro pump” side say that a good pump is what all bodybuilders should strive to achieve when they train. From their point of view, the pump signifies that you’re training with sufficient intensity.

They also say that achieving a good pump during a workout means that the systems are functioning properly and that you are delivering lots of nutrient-rich blood to the muscles, which in turn indicates that they are primed for growth. Furthermore, they say that when a bodybuilder is able to achieve a good pump quickly, it is a clear signal that his body is in an anabolic state, ready to grow.

Without getting too deep into the whole science of things, the pump is the result of both sarcoplasmic and mitochondrial hypertrophy, both of which generally occur at the highest levels through workouts that focus on medium or high rep sets. These types of hypertrophy result in an increase in the volume of the muscle, which gives the appearance of the pump. The downside to this is that this type of growth is temporary-it only lasts a short while and there is also no real increase in strength gains here either. This type of training is sometimes referred to as “form over function,” because while they may look good, the muscles are not nearly as strong as they appear.

Real muscle growth occurs through myofibrillar hypertrophy, which is the result of heavy training (heavy weight, lower reps). Myofibrillar hypertrophy is also the type of growth that brings about the big strength gains. The guys who focus on this type of hypertrophy are not only big, but they’re strong too. This is where you really get the explosive strength, but this type of hypertrophy does not result in much of a “pump.”

Which brings me to point of view of the guys who say that the pump isn’t all that it’s made out up to be. These are the guys who tend to focus not just on size but on strength as well. In other words, they don’t want to just look powerful, they want to be powerful too. When training, these guys focus on progressive overload and intensity, doing fewer reps with maximum weight.

In the gym, you’ll see them doing compound exercises like squats and deadlifts with heavy weight, not doing rep after rep of leg extensions with a light weight.

What you do is going to depend on what you want to achieve. One point of view isn’t right and the other wrong-they each just lead to different results. The decision is going to come down to a personal preference on your part. I will give you a tip though-you can have the best of both worlds. One way is to mix up your workouts, initially focus on high weight/low reps to get the myofibrillar hypertrophy going, and then afterwards move on to lower weight/higher rep sets to give you the pump. This will ensure that not only are your muscles primed for growth but they’ll get bigger and st

ronger too.

Author: Mike Westerdal

Health and fitness are topics that everyone is talking about these days. But, only a few will actually adhere to a healthy and physically fit lifestyle. People who eat healthy and work out will have the benefits of a great bodies and are more physically attractive. They are more likely to have a better sex life and more romantic involvements, which in turn can make them more satisfied with life.

Often, people who eat right are more capable in performing their tasks at the office and are more able to get advancements in their careers. These people do not take leaves of absence and when they do, they use it to have fun and unwind and not to recover from a bad illness.

But despite the numerous benefits that you get from living a healthy lifestyle, why do people still stick to their old habits. One of the reasons is of course the unwillingness. After all, who would want to quit something that you enjoy doing or eating? Most people will not be willing to part ways with what they have been so used to doing. Just imagine saying goodbye to a comfort food or a hobby that makes you happy,will you do it?

Another reason is perhaps the difficulty. Most people attempt to change their ways for various reasons, health problems, relationship woes,even financial but most of the time they don’t see their plans through. They will try for a week and perhaps continue for a couple of weeks and then go back to their old habits after some time. They do not continue with their plans. One of the main reasons why is the lack of desire.

To be successful in combating a bad habit, you need to really want it bad enough. Sometimes, will power is not enough for this. You also need the support of the people around you. This is why a lot of the programs right now that are created to help people change have a network of support system that will help their members.

Starting a healthy lifestyle is not really as impossible as you might think it is. In fact, with commitment and discipline, you can actually start walking the road to health and fitness. It will be hard but just imagine the rewards that you will get in return. There are a lot of benefits to it. You just need to fully commit to it and create your own support system.

Personal trainers and gym owners across the country have BIG smiles on their faces right now. Why? Because they know they’re about to get flooded with average folk making New Year’s resolutions to drop that extra 20 pounds and finally get fit. And they ALSO know that the vast majority of these new sign-ups will show up for about a month and then disappear forever. Or at least until next year. Now don’t get me wrong. I love goal-setting (when it works) and I like the idea of making plans to get in shape for the new year if it gives you a boost of energy and motivation. So how can we set fitness goals for the year and actually stick to them? And ACCOMPLISH them?

Here are 5 things successful goal-setters do that quitters don’t do:

1. Keep your goals PRIVATE. The last thing you want is for the wrong person to find out that you want to improve your diet or take a few inches off your waistline. Because he or she will try to bring you down with negativity and get in the way of you developing new and good habits. Don’t even give them the chance.

2. Figure out WHY you want to accomplish your goal. If you want to drop 20 extra pounds…think about why. And don’t think this is obvious stuff either. What you need to know is what personally motivates you and gets you emotionally involved. Is it because you want to look better? Have more energy? Attract a new mate? Re-attract an old one? Figure it out.

3. Use this reason to keep you going when things get rough: Whenever you feel like giving up or taking it easy after a couple months have gone by and your goals lose their luster, remember your reason for making the resolution in the first place. Focus on that and your fire will reignite.

4. Get around likeminded people. This means avoiding your friends who overeat if you want to clean up your diet. And getting around active people if you want to exercise more. Like it or not, it’s a lot harder to accomplish something alone.

5. If you stumble a bit, shrug it off. Don’t worry if you fall back into your old habits for a week. If you miss a couple of workout sessions, don’t waste time feeling bad. Just get started again and treat it as a learning experience. If you eat poorly for a week or two, pouting won’t do any good. Just laugh it off and get started again.

Author: Nate Rifkin

As important as a fitness routine is to your physical health, it’s just as vital to have a “well-being routine” that focuses on your mental health. Being well-rounded physically and mentally can foster balance between your work and personal lives, and help reduce everyday stress.

Stress is a major and growing health concern in America, according to the American Psychological Association (APA). In fact, a third of all Americans say they are extremely stressed, and 77 percent report experiencing physical symptoms associated with stress, according to an APA study.

“Stress is a normal part of life, and small amounts can actually make you stronger physically and mentally,” says Martica Heaner, a health, fitness and wellness expert. “But when stress builds up and becomes overwhelming, it’s time to take action to manage its impact on your life. Looking after yourself by focusing on your wellness is one of the very best ways to take care of what’s on the inside as well as the outside.”

Americans are more focused on overall wellness than ever before, a fact that has not escaped the notice of companies like The Body Shop, Heaner notes. The Body Shop, long recognized as leaders in the naturally inspired beauty industry, recently launched a line of wellbeing products that fit into four key aspects of a wellness regimen – Divine Calm, Total Energy, Deep Sleep and Pure Detox.

Your well-being routine should help you create calm, get adequate rest, re-energize and purify your body, Heiner says.

Creating Calm

* Manage small stressors. Try not to over schedule yourself or constantly react to every demand on your time. For example, rather than constantly checking e-mail throughout the day, schedule a few regular times to do so.

* Give yourself time to do nothing at all. Turn off the TV. Don’t answer the phone. Or soak in a hot bath seasoned with a calm-inspiring bath product. Look for products, like The Body Shop’s Divine Calm line, that incorporate naturally calming ingredients such as French lavender essential oil, camomile and soya milk.

Reaping the Rewards of Rest

* Sleep deprivation can leave you feeling “hung over,” impair you as much as several alcoholic drinks, shorten your attention span, make you feel sluggish and even cause you to overeat.

* Follow a calming routine prior to bedtime. Incorporate some pampering in your routine, such as a relaxing shower, soothing moisturizer and a spritz of calming scent in the room, on your pillow or bed sheets. The Body Shop’s new Wellbeing line includes five products designed to enhance rest, like the Deep Sleep Dreamy Pillow and Body Mist.

* Get extra sleep whenever possible. Set the alarm to go off at the last possible minute, instead of setting it earlier and hitting the snooze button a few times. Your body will benefit more from those extra 20 minutes if they’re uninterrupted.

Re-energize Your Body

From improper nutrition, to lack of sleep or exercise and dehydration, there are many reasons why you might feel fatigued.

* Never skip breakfast. Even a small bowl of cereal or a piece of fruit can help you energize for the day ahead. Eat more if you exercise in the morning and will be expending energy.

* Put nutrition first, and worry less about calories, carbs or fat. Add some colourful vegetable or fruit to every meal – spinach or red peppers on your sandwich or pizza, beans in your salad or pasta.

Purify Your Body

You can minimize your exposure to environmental toxins with a few simple steps:

* Choosing organic foods can help you reduce the amount of toxins you ingest.

* Eat more walnuts and walnut oil, which are high in Omega-3 fatty acids that help quench free radicals in our bodies.

* Drink more water. To function at their best, every cell in your body needs to be properly hydrated. Getting enough water can help you feel less tired and flush toxins from your body.

Choose all-natural products in every aspect of your life, from the cleaning products you use in your home to your beauty products. The Body Shop’s Wellbeing products are made from all-natural ingredients like guarana, wasabi, lavender, camomile, eucalyptus and jujube date. Plus, every product contains ingredients sourced through the company’s Community Trade program, so while you’re taking care of your own well-being, you’re also helping communities around the world in places like Ghana, Brazil, Zambia, Namibia and Nicaragua.

* Have a plan and post your goals.

Whether it’s losing weight, increasing endurance or just feeling healthier overall, having a plan makes it easier to stay on track. Posting your goals gives you something to work toward. Print out your goals and hang them on the wall above your treadmill or start a personal fitness blog and put your goals out there for everyone to see. Do some research online and talk with your doctor to make sure your goals are healthy and realistic. Unrealistic goals mean certain frustration.

* Reward yourself when you reach your goals.

Did you manage to exercise 30 minutes a day for an entire week? Reward yourself by getting a relaxing massage. Did you lose a few pounds? Take a night off, relax and watch television or read a book. Have you reached your weight loss goal? Splurge on a new MP3 player to listen to during your continued workouts. Try not to use food as a reward, especially if your goal is to lose weight.

* Work out with a friend.

Exercising with a friend can make your workout time fly. They may have new ideas and you can help keep each other on track.

* Try something new.

Working out can be fun with a new piece of equipment like a Sports Hoop — a weighted hoop you swivel for just 10 to 15 minutes to provide cardiovascular benefits, tone muscles and burn calories and fat. Spend time each day working out with the Sports Hoop Workout DVD and you can trim your waist 2 inches and lose up to 4 pounds every month. For more information the workout that feels like child’s play visit www.Sports-Hoop.com or call toll free (866) 700-5668.

* Change the order of your exercises.

If you’re in a routine you could be in a rut. Simply changing the order you exercise in can help shake things up. If you walk three days a week and do cardio on Tuesdays, try walking at a different time of day or doing cardio two days in a row.

* Take it outside.

A change of venue can add great motivation, especially when you’re out in the fresh air and sunshine. Even inclement weather can provide an extra push — you’ll run faster when you want to get out of the rain!

* Subscribe to a fitness magazine.

Magazines offer new plans and inspiration. Plus the photos of fit people can be great motivation when you picture yourself fitting into those new workout clothes.