Arm Exercises For Beginning Bodybuilders

Most people new to bodybuilding pay a lot of attention to building big arms, sometimes to the point of overtraining. Don’t forget, the arm muscles are brought into play during most exercises aimed at other body parts so care must be taken not to overdo things.

Having said that, the arms are complex body parts in their own right and deserve a properly focused exercise program. In basic terms the arm consists of three main muscle groups:

1. Biceps brachii – two muscles at the front upper arm that run from the elbow to the shoulders.

2. Triceps brachii – three muscles at the rear upper arm that run from the elbow to the shoulder.

3. Forearm – several smaller muscles that run from the elbow to the wrist.

There are seven classic exercises that will allow beginners to get off to a good muscle building start without overstraining their bodies. For all of the exercises that follow, use a weight that is light enough to allow between 10-15 reps.

Three biceps building exercises are recommended for beginners:

1. Standing barbell curl – 3 sets of 10-15 reps.

2. Alternative standing dumbbell curls – 3 sets of 10-15 reps.

3. Preacher bench curls – 3 sets of 10-15 reps.

Three triceps building exercises are recommended for beginners:

1. Dips – 3 sets of 10-15 reps.

2. Close grip bench press – 3 sets of 10-15 reps.

3. EZ bar lying extensions – 3 sets of 10-15 reps.

One forearm building exercise is recommended for beginners:

1. EZ bar reverse curls – 3 sets of 10-15 reps.

As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your arm exercises into a program similar to the one suggested below:

Day 1: Biceps, Back, Abs

Day 2: Hamstrings, Shoulders, Abs

Day 3: Quads, Forearms, Calves

Day 4: Triceps, Chest, Abs

For the first couple of weeks complete one set but then add one set each week to a maximum of three. At the end of three months you will be ready to move on to more intensive intermediate level exercises.

The Importance Of Creatine In Building Lean Muscle

Creatine monohydrate can rightly lay claim to being the most popular and arguably most effective bodybuilding supplement currently available. The beauty of creatine is that it is 100% natural and occurs in many foods so it’s unlikely to be banned from any sports or competitions.

Let’s first establish what creatine actually is. In brief, creatine is produced naturally in our bodies to help supply energy to the muscles. It is produced in the liver, pancreas and kidneys before being transported in the blood to our muscles. It is then converted into phosphocreatine which is a powerful metabolite used to regenerate the muscles’ ATP source of energy.

From a bodybuilder’s perspective, creatine can significantly increase lean muscle mass quickly, improve performance in high intensity exercise, raise energy levels and speed up recovery rates. Creatine’s ability to raise energy in muscles is due to its muscle protein synthesizing action whilst reducing the breakdown of protein. This happens because creatine has the effect of super-hydrating muscle cells with water. It also improves muscle growth adding size and strength to muscle fibers.

Creatine is normally taken in two ways. The first involves loading the muscles with 20 to 30 grams of creatine per day for four to seven days. At the end of this phase maintenance involves a regular intake of 5 to 15 grams per day. The other method is more gradual in that it skips out the loading phase and simply involves supplementing with 5 to 15 grams per day for an extended period.

Two questions remain to be answered – does it work and is it safe? Creatine has undoubtedly been proven effective in recent years – over twenty scientific studies have concluded that creatine can increase energy levels and result in enhanced strength, endurance levels and recovery rates. As a training aid it therefore has many merits. In terms of safety, no study to date has shown creatine to be anything other than safe, provided manufacturers’ instructions

are followed.


7 Proven Ways to Increase Testosterone Levels Naturally

What is testosterone?
Testosterone is the dominant male sex hormone, responsible for muscle growth, weight loss, and optimal health.The brain regulates the production of the hormone by the testicles.
Despite knowing the importance of the hormone, recent research has uncovered that testosterone levels in men are now at there lowest, mainly caused by unhealthy habits.
Its because of this, that men have resorted to finding ways of increasing this hormone.
One conventional way is to take dietary supplements that claim to boost testosterone.
This article reviews 8 natural supplements that can help increase your testosterone levels.
1) D-Aspartic Acid (D-AA)
D-AA is a natural amino acid which stimulates the release of a hormone in the brain that is responsible for testosterone production.
It works in the central brain region by causing a release of follicle-stimulating hormone (FSH) and luteinizing hormone(LH).
These hormones stimulate the cells responsible for producing testosterone in the testicles.
Available Research
One experiment conducted on a group of men aged 27-37, examined the effects of consuming the supplements for 12 days.
The study found that 20 of the 23 men taking the supplement had increased their testosterone levels, by an average of 42%.
3 Days after the experiment, their testosterone levels still remained 22% higher.
D-AA may boost testosterone in physically inactive men or those with low testosterone. But, it does not increase testosterone in physically active men.
You can find D-AA online.
2) Vitamin D
What is it?
Vitamin D is a soluble fat, responsible for the regulation of the minerals, calcium and phosphorous. The skin forms vitamin D when exposed to the Sun.
Even though vitamin D primary function is to help maintain a proper bone structure. Research has unveiled that, it may also help enhance testosterone and other related health measures, such as sperm production.
Available Research
Results from a study conducted showed a close interrelation between Vitamin D deficiency & testosterone levels.
The experiment observed that the more time participants spent under the sun, the higher their levels of testosterone became (7).
To raise your levels of Vitamin D:
  • spend more time under the sun;
  • eat vitamin D rich foods, such as egg yolks, cheese, fatty fish like mackerel and tuna, etc;
  • take 3,000 IU of vitamin D3 every day.
You can purchase vitamin D supplements online.
3) Tribulus Terrestris
Tribulus (Tribulus Terrestris) is an herb, whose roots and fruits, have been used for various medicinal purposes for many years.
Available Research
Most of the studies that have been conducted on it, consisted of animal research, showing enhanced sex drive and an increase in testosterone levels.
A 90-day experiment conducted in men with erectile dysfunction showed that taking the supplement increased testosterone by 17% (8).
However, as with most testosterone boosters, Tribulus appears to only benefit individuals with low testosterone levels but does not appear to have any effects in individuals with normal levels.
You can find Tribulus Terrestris online.
4) Fenugreek
Fenugreek is a well known herb-based testosterone supplement.
Available Research
Most studies conducted suggest that it may work by reducing enzymes, responsible for converting testosterone into estrogen.
A 56-day study was undertaken on two groups of 15 young men. The experiment required all participants to perform resistance training 4 times/week, but only the participants in group B were administered with 500mg/day (9).
Results from the experiment showed that the level of testosterone increased in group B, while the group that only weight trained experienced a slight decrease.
It's also important to note that participants in group B experienced a sharper rise in fat loss & strength gain.
Fenugreek is also available online.
5) Ginger
Ginger is a well-known household spice that has played a significant role in alternative medicine for centuries.
Available Research
Research shows it may reduce inflammation, muscle pain and boost testosterone levels (10).
A 30-day intensive research conducted on mice discovered that ginger had a positive effect on testosterone levels and sex drive.
The results also demonstrated that ginger treated no clear organ abnormalities but increased testosterone and luteinizing hormone in mice with diabetes.
Another study involved 75 men with a fertility problem. The participants were administered with a ginger supplement for 3-months. The results obtained showed a 17% increase in testosterone levels.
The consumption of ginger on a daily basis is safe and provides numerous health benefits.
Ginger supplements are readily available online.
DHEA is a naturally occurring steroid hormone in the human body.
It plays a role in boosting testosterone and regulating estrogen levels.
Available Research
Based on the press it has gotten on its health effects, DHEA has become a popular way and safe way of boosting testosterone.
Of all the supplements mentioned in this article, DHEA has the most outstanding & extensive research behind it.
A number of studies have unveiled that a 50-100 mg of DHEA/day can increase testosterone levels up to 20% when compared with placebo (11).
All in all, as with most supplements, the results are not consistent. Other studies used similar methods and found no effect. The bottom line is that DHEA will benefit individuals with low testosterone levels.
You can buy DHEA online.
7) Ashwagandha
Also known as Withania Somnifera is an ancient herb, that has been used for medicinal purposes in India since the 1800s.
Ashwagandha is mainly administered to patients for reducing stress and anxiety (12).
A 3-months study was conducted on a group of infertile men. They were each administered with a dose of 5 grams of ashwagandha/day. The results obtained showed a 10-22% increase in testosterone levels.
In addition, 14% of participants' spouses became pregnant.
You can buy ashwagandha online.
Healthy Testosterone Levels Are Crucial
Testosterone is absolutely crucial for many aspects of health and body composition.
Although a lot of supplements are now accessible, only a few are likely to be effective and safe.
Many supplements will probably have measurable results in individuals with low testosterone levels.

Colon Cleansing Can Prevent Colon Cancer

Cancer of the colon or colorectal cancer is the third leading cause of cancer deaths in the United States. This type of cancer begins as a small clump of non-cancerous cells known as adenomatous polyps. There are some signs and symptoms of colon cancer that most patients feel when they have advanced stage of colon cancer such as significant change in the bowel movements, regular constipation, flatulence, rectal bleeding, severe stomach pain and lethargy.

Most experts believe that a regular colon cleansing can prevent colon cancer. They suggest that toxins that are accumulated in the colon wall can lead to the development and advancing of the cancer polyps that causes cancer.

There are many health benefits known when you undergo colon cleansing or body detoxification. Colon and body cleansing are both very important for a healthy living and they are closely similar except that a body cleansing procedure helps the whole body rather than focusing the process in a certain area like a colon cleanser does. Since colon cleansers focus on the colon itself it tends to give faster results.


However, both procedures are employed to remove harmful body toxins from our body. The main benefits of a colon cleanser is that it aids you in losing weight, increase your body’s energy, cleansing your whole digestive system, breaks down fecal wastes accumulated in the colon, reduces bloating, decreases water retention and it maintains the smooth operation and functions of your colon and the rest of your body.

Here are other things you can do to prevent colon cancer:

1. Seek medical attention if you experience similar signs and symptoms of colon cancer

Colon cancer is one of the most common cancers in the world that can be prevented during the early stages if diagnosed immediately. However, it is normal for a colon cancer patient not to feel symptoms during the early stages. Most symptoms can only be experienced during the fourth stage where one can experience severe pain.

2. If your age is 50 years old or above, ask for a colon cancer exam

About 90 per cent of people with colon cancer are 50 or older and the average diagnostic age is 64. Scientific studies prove that by age 50 or above, the ratio of people to acquire polyps in the colon is 1 in 4. Getting a diagnostic exam for colon cancer is good method of prevention

3. Ensure an active lifestyle

Most scientific research indicates that an active lifestyle can decrease the risk of colon cancer to about 40 per cent. Moderate exercise can also tend to decrease the occurrence of other factors leading to colon cancer such as obesity and diabetes.

4. Quit smoking

Smoking, as a cause of numerous diseases and cancers, is also a major factor in the development of colon cancer. When you smoke, one can increase the risk because the inhaled tobacco can transmit carcinogens to the colon and it can increase the size of the cancer polyp.

5. Avoid exposure to radiation

Radiation can also cause colon cancer. In a study conducted by the U.S. Department of Health and Human Services, colorectal cancer can be acquired if a person is regularly exposed to cosmic radiation.

6. Take a healthy diet

Foods that are rich in cholesterol and fat are attributed to increase the risk of colon cancer. On the other hand foods that are rich in natural fibers such as vegetables, fruits, whole grains, nuts and legumes can decrease the health risk.


5 Tips to Keep Your Kidneys Safe From Harm

Kidneys are one of the most delicate and vulnerable organs inside a human body. Kidneys start losing their functionality once a human body becomes 35 years old. Their filtration capacity naturally starts declining at a steady rate. In fact, a recent report reveals that kidney functions decrease by 10% with every decade after a person enters his 30s. As a result, kidneys also become highly susceptible to various diseases at later stages in life.
Although it's true that your kidneys will start failing slowly, there are ways by which you can lower the damage rate. Therefore, it is important for you to consider some useful tips to keep prevent developing kidney diseases.
#1. Drink lots of Water: 
You need to drink as much water as possible. It will not only help your body stay hydrated, but also motivate the kidneys to clear every toxin. Moreover, this will help you control your body temperature, decrease indigestion, and support blood volume. Therefore, it is important that you drink at least 2 liters of water every day.
#2. Avoid Smoking and Drinking: 
Smoking is extremely harmful for health, and although it does not affect the kidneys directly, it reduces kidney function significantly. Excessive alcohol consumption can disrupt a body's hormonal control and electrolyte balance. These disruptions also affect the kidneys very badly, and they will gradually weaken your kidney's power.
#3. Reduce your Salt Intake: 
I'm sure you know that salt is responsible for increasing the amount of sodium in a diet. Excessive salt in a diet can make you suffer from high blood pressure. You can also become a victim of more harmful cases like formation of kidney stones. This is the reason you should cut your salt intake.
#4. Go for Daily Exercises: 
Recent researches show that obesity and overweight are major issues behind kidney problems. If you are overweight or suffering from obesity, then your kidney functionality will decrease at a more rapid scale. Therefore, you must exercise regularly (even if it is light scale) to lose weight or keep it in check.
#5. Don't Resist to Urinate: 
This is a very common practice, mostly seen in women. They are usually cautious about hygiene, and therefore, resist the urge to urinate unless they find a clean toilet. They do not understand that resisting this urge puts a tremendous pressure on their urinary bladders and kidneys. They should urinate more often to make sure their kidneys are safe from harm.

Top Health Benefits of Turmeric

Turmeric is a spice derived from the dry ground root of the Curcuma longa, a plant native to India and Indonesia with the health benefits of turmeric being utilized for many tens of generations. Although the root has a thick brown skin and orange flesh, turmeric is a deep yellow-orange color from which it derives the nickname of Indian saffron. Turmeric has been used as a traditional medicine for thousands of years, but it is best known today for its culinary uses. Turmeric gives American yellow mustard its bright yellow color, and it is one of the main ingredients in curry dishes. It has a bitter, peppery flavor and gives off a scent that is similar to mixture of orange peel and ginger.

History of Turmeric

Evidence suggests that turmeric has been used for over 5,000 years. Its use began in Indonesia and India, where it became a valued Ayurvedic medicine where the health benefits of turmeric are used extensively. Use of turmeric for both culinary and medical purposes began to spread in the following centuries, first reaching China and the Middle East. The Middle East introduced turmeric to European traders in the 13th century. Today, turmeric is still principally harvested in India and Indonesia, but it is also an important export in many other countries, such as China, Taiwan, the Philippines, Jamaica and Haiti.

Composition of Turmeric

The primary active ingredient in turmeric is a substance called curcumin, which is non-toxic and gives turmeric its pigmentation. Different batches of turmeric contain varying degrees of curcumin, but turmeric supplements and curcumin extract can be purchased that has a guaranteed and evenly distributed curcumin content. Other nutrients can also be found in turmeric. The nutrients and quantities in 2 teaspoons, or 4.52 grams, of turmeric powder is as follows:
  • Manganese - 0.36 mg
  • Iron - 1.88 mg
  • Vitamin B6 - 0.08 mg
  • Potassium - 114.48 mg
  • Dietary fiber - 960 mg

Health Benefits of Turmeric

Turmeric has been used as a part of traditional Indian and Chinese medicine for centuries, and modern medicine is beginning to back up many of these uses with scientific data. The most widespread use of turmeric is as an anti-inflammatory. Curcumin has been shown to produce anti-inflammatory effects that rival those of hydrocortisone, phenylbutazone and ibuprofen. Additionally, curcumin does not have the potential for toxicity that these other drugs have. Some of the conditions for which turmeric may be beneficial are as follows:

Inflammatory Bowel Disease

Curcumin is an inexpensive and non-toxic way to treat most forms of inflammatory bowel disease (IFB), including Crohn's disease and ulcerative colitis. A medical study performed on mice shows that curcumin reduces the inflammation of intestinal walls and reduces intestinal ulcers. The same study showed that curcumin also helps obese mice to lose weight. One of the hallmarks of this study was that curcumin was found to be effective in concentrations of only 0.25 percent, which is about the same as in most curry dishes.

Rheumatoid Arthritis

Curcumin has been found to be a powerful antioxidant. As such, it can eliminate free radicals in the body that damage healthy cells. In rheumatoid arthritis, free radicals are responsible for causing joint inflammation and joint pain. The combination of an antioxidant and an anti-inflammatory provides relief for those with mild to moderate joint disease. Arthritis sufferers taking curcumin were found to benefit from reduced morning stiffness and increased maximum walking time.

Cystic Fibrosis

A study in 2004 shows that curcumin can correct the most common type of genetic defect that causes cystic fibrosis. Cystic fibrosis is a life-threatening disease that affects about 30,000 people in the United States. Cystic fibrosis causes the lungs to be covered by a thick mucus, and it also damages the pancreas. The disease is caused by a birth defect in a gene responsible for producing a certain protein. The most common defect is called the DeltaF508 defect. Curcumin has been found to allow the defectively produced protein to be eliminated by the body instead of building up and forming the mucus.


Curcumin has been found effective in many types of cancer. Because of its antioxidant properties, it is beneficial for all types of cancer, but studies have primarily focused on colon cancer, prostate cancer, breast cancer, lung cancer and leukemia. Curcumin is also effective against cancer because it has been found to increase liver function. Although curcumin can help prevent cancerous cells from growing, it can also slow the spread of cancerous cells by inhibiting their growth. Turmeric is most effective in fighting cancer when combined with a diet high in beneficial vegetables. Turmeric and onions may help to prevent colon cancer, while turmeric and cauliflower may fight prostate cancer.

Liver Disease

The liver is responsible for detoxifying the blood. This is done through the production of enzymes that break down the toxins into materials that are easily eliminated by the body. Taking turmeric increases the production of these enzymes, thus improving liver function. In studies done on rats, enzyme production increased by 16 percent after 14 days of taking curcumin on a daily basis.

Cardiovascular Disease

Many forms of cardiovascular disease are caused by unhealthy cholesterol levels. When cholesterol oxidizes in the blood, it attaches to the vessel walls and builds up as plaque. Both the curcumin and the vitamin B6 in turmeric can help prevent the oxidation of cholesterol. In addition, vitamin B6 regulates homocysteine levels. Homocysteine is responsible for the direct damage of blood vessels.
Curcumin helps to lower cholesterol levels through interaction with the liver. Liver cells begin to produce increased amounts of mRNA, which increases the number of receptors for LDL cholesterol, thus increasing the elimination of LDL from the body.

Alzheimer's disease

New studies have found that one of the most important health benefits of turmeric may be effective in preventing neurodegenerative diseases, such as Alzheimer's disease. Research began when it was noted that cases of Alzheimer's disease is very low among elderly Indian people with diets high in turmeric. Animal studies have backed up the belief that turmeric slows Alzheimer's disease. It is thought that curcumin may block production of a protein, IL-2, that is known to destroy the protective sheath that surrounds nerves.
In 2004 and 2006, two studies proved that curcumin crosses the blood-brain barrier where a protein called amyloid-B accumulates in the brain and disrupts normal brain function. Normally, this protein is eliminated by the body, but patients with Alzheimer's disease can no longer eliminate it. Curcumin in the brain has the effect of breaking down this protein so it can be successfully eliminated by the body.


The health benefits of turmeric are still being explored and documented but by using turmeric in curry's or taking supplements, it is possible that a raft of degenerative diseases can be affected positively as well as a tasty meal being cooked!

The Best Colon Cleanse

Some health problems such as kidney infection, bladder disorders, constipation, yeast infection, body odor, and stomach pain are attributed to unhealthy colon. No wonder, colon cancer is one of the leading causes of cancer deaths in the United States.

The colon or the large intestine is the body’s fuel station and the waste management department. There are two main functions of the colon. It can clean the colon through getting rid of toxins or accumulated fecal wastes and absorption of water, salt, and other minerals that are not absorbed in the small intestine.

In the colon, water is extracted out and absorbed from food particles. This leaves food particles that are undigested, bad bacteria, hormone wastes, bile acids, unused mucus and dead cells that have been removed from the intestinal lining. Some bacteria can also spread toxins if the bowel movement is not regular. An average adult human is recommended to eliminate wastes at least two or three a day.


There are other causes of indigestion and constipation aside from the known causes. These reasons include food components, lack of regular exercise and excessive dosage of synthetic drugs. A colon that is properly functioning is very important to the overall wellness of your body. Aside from the symptoms, an individual can also have skin problems, muscle pains and joint pains. Most people have intestinal problems but are generally unaware.

To prevent health problems, everyone are recommended to undergo a regular colon cleanse at least twice a year. There are five major methods that you can employ to clean your colon such as colon irrigation, organic supplements, laxatives, enema and oxygen-based colon cleansers.

One of the most effective colon cleansing method is through an oxygen-based colon cleanser. Through the oxygen process, the accumulated fecal wastes are destroyed. These oxygen-based products decrease the toxic mass and are liquefied.

Oxygen is released into the blood vessels and flushes out accumulated toxic wastes from the colon. Through a smooth release of the oxygen, this process creates a harmful environment for bacteria that causes toxicity in the colon. These toxins are removed from the body, while good bacteria remain to aid in the proper digestion.

Fiber-based products have psyllium ingredients that scrape beneficial matters out through the center of the blocked colon, this also cleanse the entire colon. By cleaning the colon totally, bowel movements return to normal.

Colon cleansing needs time, if you are working, try starting your regimen during Friday evening so that it will be finished in the weekend. Better yet, you can ask for a vacation leave since rigorous activities will have significant effects on the colon cleanse process such as gastric distress, painful bowel movements and even nausea.

While in the process of cleansing, it is recommended that you should eat the right amount of healthy foods, preferably fruits and vegetables. Make an effort in preparing these foods because it greatly helps in the process. Before doing anything, you should consult your doctor and ask for your health concerns, side effects and symptoms while undergoing a colon process.

Some signs and symptoms of an unhealthy colon could include fatigue, energy loss, painful bowels, and flatulence, acne, eczema and yeast infections. Since colon health is very important in the overall wellness of the body, it is wise to read some information first before you sign up a colon cleansing treatment.