Steroids are Evil Quote of the Day: Sprinter Dwain Chambers

Disgraced British sprinter Dwain Chambers resorts to demonizing anabolic steroids in his autobiographical account of his use of performance-enhancing drugs to become a faster sprinter in ”Race Against Me: My Story” (”Chambers describes himself as ‘walking junkie’,” March 2).

“There were enough drugs in there to kill an elephant and I didn’t have a clue whether they were legal or not. I was a walking junkie,” Chambers writes. “I had tubes of stuff that were known only to me as ‘The Clear’ and ‘The Cream,’ along with a few bottles of EPO and HGH, which were in ice packs as they needed to be kept cool.”

Chambers also blames BALCO mastermind Victor Conte and the “devil” for convincingly encouraging him to use undetectable designer steroids.

“He said I had the potential to be a gold medalist, he could make me the fastest man in the world. He put me at ease, explaining the benefits of a new designer drug, tetrahydrogestrinone (THG),” Chambers writes. “The devil was sowing the seeds for my conversion to the dark side of athletics: a world of deceit and lying.”

Chambers served a two-year suspension from track competition and a permanent ban from Olympic competition after testing positive for THG. He continues to compete at elite track competitions.


steriod side effect of steriod

weight loss - free information on losing weight

When you think of weight loss and losing weight, the first things that probably come to your mind are either those "lose weight fast !!" articles that are in every magazine and newspaper in the world that never work and are written by some personal training idiot that has no idea what they're talking about... or maybe you're thinking of all of those weight loss pills that claim to be safe and allow you to "eat whatever you want and still lose weight because the pill will do all of the work for you" or whatever stupid line they are using to get you to buy their useless unsafe weight loss product. Or, maybe you're thinking of rice cakes and never eating and being hungry all day long.

Well, if you are thinking any of those things, forget it! Forget all of it!

What I am about to give you is totally FREE, detailed, easy to understand information on weight loss and losing weight and how to lose weight and fat without using any type of pill or supplement, without using some "fitness magazine" diet, and by eating not 1, not 2, not 3, but 5 meals a day! Sound impossible? Sound too good to be true? Sound like I'm going to make you buy my "book" or order my "product" first before I tell you? Well I'm not! I don't have a book and I don't a have product. I am not trying to sell you a damn thing! What I am trying to do, no... what I am GOING to do, is tell you exactly how you can lose weight. Enjoy...

Weight loss is simple, burn more calories then you consume. If you can fully understand that then you are on your way to losing weight. There are 6 simple steps. Here they are:

1) Count how many calories you eat in a normal day. That's right, wake up, and eat like you would normally eat and count the calories in everything you eat and everything you drink and keep track of it on a piece of paper or on the computer some where. You might be thinking to yourself, "yeah right, I'm not gonna sit around counting calories all day." Well, if you're thinking that, then you're obviously not dedicated enough to losing weight. If this is the case, then feel free to go waste your money on the newest useless weight loss pill. But, if you are dedicated enough to take 10 minutes out of your day and count the calories, then keep on reading.

2) At the end of that day, add up the number of calories you ate/drank. Be as exact as possible. Once you add it all up, you now have the total number of calories you consume daily. Also, weigh yourself.

3) Starting the day after you counted calories, eat 500 calories LESS then you normally do. So, lets pretend that the day you counted calories you counted 2000. For the rest of the week, you would eat 1500 calories a day. Understand? All you have to do is subtract 500 from the total number of calories you consume in a normal day, and eat this new number of calories every day for the next 7 days.

4) Instead of eating 3 big meals a day (breakfast, lunch and dinner), or eating all day all the time, spread those calories out over 5 smaller meals. Eat one meal every 2 and a half to 3 hours. Doing this will speed up your metabolism.

5) Cardio. Cardio is an important part of weight loss. If you're serious about losing weight, but don't want to do the cardio workouts, then you are requiring your diet to do all of the work. Jog, walk, swim, jump rope, ride a bike, take an aerobics class, whatever... cardio + proper diet = better than just doing one of the two. All it takes is 30 minutes a day, 3 - 5 days a week. I say 3-5 days a week because I don't know if you have 5 pounds to lose, or if you have 50 pounds to lose. So, depending on how much your looking to lose, figure it out. 3 times a week is good starting point though. (For information on the most effective time of the day to do your cardio workout, read doing cardio for maximum weight loss)

6) At the end of that week, weigh yourself. You'll notice a difference just after one week! Now, don't expect to see a 20 pound difference. Losing anymore then 1 or 2 pounds a week is unhealthly. So look for a 1 or 2 pound weight loss at the end of the week. Don't sound like much? You can lose 5-8 pounds a month! That's around 75lbs a year! So if you have A LOT of weight to lose, you can lose it. If have just a few pounds to lose, you can lose it.

Tags: weight lose, abs workout, cutting tips

Kill The Old Myth

In response to my articles, one man has written me:

"It is also SO encouraging to learn that you/we can create muscle mass at an older age and progress in body building or strength training!!......I get excited just reading about it. The old mythology told us to 'give it up' as we age. Your dedication and success are so inspiring and are a great kick in the butt for me.....there really is no excuse not to try!!! Thanks for that too."

That message fires me up to kick more butts off the couches and rocking chairs and into the vibrant vital life of bodybuilding. It validates the reason for my writings. You all know the myth of which he writes. Well-meaning folks believe it is their duty to 'take care of the old folks,' to give them an easy time in their 'last years'. It is their understanding that as one gets up in years, he should have less vitality because his bones, muscles and nerves are tired and need rest. "He has paid his dues", they say, "now we should see that he enjoys some leisure in the years (months?) he has left."

Well-intentioned charitable agencies similarly promote this myth. Examples are found in churches such as the one I attend which has a program launched to build a 'retirement center' for seniors. It is full of concepts that are intended make life easy for the residents. I have advanced the idea to the church leaders that while some seniors do need care givers, their plans should include assisting capable residents to become rejuvenated through a vigorous exercise program. My written offer to work with them in this respect has been met with absolute silence. It is my suspicion that it is more self-satisfying for them to make life easier for the 'old folks' than to promote their physical, mental, social rejuvenation. To provide for the latter might just elevate the seniors to a less dependant vitality, decreasing the 'market' of seniors needing assistance in their 'last years.'

The blame for perpetuating the myth is shared by some seniors themselves. Probably because, believing the myth, they are eager to allow themselves to vegetate, relaxing on the couch or rocking chair. In many there is a certain weariness born of years of meeting the challenges of life. The opportunity to be able to relax and have others discharge the obligations rising from the challenges becomes appealing.

I am here to tell you that the myth that we should surrender to 'old age', accepting without a whimper inabilities which we are told are inevitable, is dead wrong.

First off, the idea that a person must use his bones, muscles and nerves less as he ages, has it all backwards. The human body is a wonderful creation, which responds favorably to the challenges given it. That is, when you exert your muscles, bones or nerves beyond what they can handle, and then rest a bit, the body then goes to work to increase the muscles bones or nerves to be ready to meet the next like challenge to them. In other words, they grow and improve when they have the need to do so. The contrary also holds: if you do not require your body to do more, it will become even less able. This being the truth, contrary to the old myth, a person should not take it easy as the years mount. Rather, he should work out, challenging his body to respond, as it shall, with growth.

Some personal trainers make a mistake in their training of seniors. They are afraid to really work out the senior trainee. I know this to be true from my own experience. In my first days of working out to reclaim vital life, a young, well-intentioned but inexperienced trainer guided me. I have previously mentioned that I started out with very light exercises. I did. That is so because the trainer believed that he had to "go easy on the old man". Although I had clearance from my doctors, the trainer believed that if I 'over exerted' I might have a heart attack or a stroke or something. I think his concern was as much for himself as it was for me. He didn't want an emergency on his watch!

I had to ask him repeatedly to train me harder, expect more of me. His reluctance to do that was one of the reasons I found a real bodybuilder trainer who expects no less of me than he does of his younger clients. "Ask and you shall receive" is a better guide. If you are really serious about developing your physique through bodybuilding, you will be unable to do it unless both you and your trainer make demands in your training that go beyond, far beyond what the myth says of seniors. If much is demanded of you, much will be achieved. To ask little is to insure that the ravages of age will continue to be manifested. In this age is not a consideration at all.

Remember the focus of these articles. The young as well as seniors, I am told, follow their philosophy, with interest. Still, the primary goal of these articles is to be of help to those who have reached advanced years of life and/or have some serious medical diagnosis. These I am encouraging to take charge of their lives through bodybuilding so that they may move from a vegetative state of 'waiting for the end'. I call upon them to heed the truth of the old hymn's words,

"Lay hold on life, and it shall be Thy joy and crown eternally."

Kill the myth that tells us you cannot increase muscle mass at an older age and progress in body building or strength training!! You not only can, but your body demands that you must. If you accept the myth, you will only become progressively older in mind, spirit and body. If you take charge of your life through bodybuilding, you will become living proof of the error of the myth. Your muscles will respond to the demands and grow, supported accompanied by the equal growth of your mind and spirit. Who will have the victory: the false myth or your desire for rejuvenation?

Tags: Fitness, Build Body, Improve Body

4Exercises To Build Your 6 Pack

Whether it's out at the beach, on stage at a physique competition, or any other public place where bodies are dressed scantily clad, the physiques that stand out among all the rest are those that posses rock-hard wash board abdominal muscles. When we come across shirtless bodies, the very first place our eyes are instantly drawn to is the abdomen. After-all, the abdominal muscles are the center piece of the entire body and are a major indication of top level fitness and conditioning.

Most people wouldn't argue that a well sculpted mid section is also a major sexual trigger to the opposite sex. This is why you see wash board stomachs in underwear and swim wear ads. The sex appeal of 6-pack abs is universally acknowledged, therefore, making that image a superb marketing tool.

When the ancient Greeks built statues of God's and hero's, they sculpted them with rippling, 6-pack abdominal muscles because to them this represented divine power and strength. Likewise, all the super-hero's featured in comic books and movies are never void of wash board abs. It is unlikely that you will ever see a Spartan or Gladiator movie featuring pot-bellied warriors going to battle. Perhaps you would see that at a Green Bay Packer game though! I'm not talking out on the field either; I'm talking about the concession stands! Yuk-yuk




Chad Shaw: The Abdominal Muscles Are The Center Piece Of The Entire Body And Are A Major Indication Of Top Level Fitness And Conditioning.
Achieving 6-pack abs is a multifaceted effort that requires consistency in clean eating, cardiovascular training, and of course a well devised weight training regimen that includes some effective stomach shredding, fat torching exercises. Many people seem to be at a loss when it comes to selecting the most effective exercises to sculpt their 6-pack, so I'm going to take the guess work out of this problem and list for you the 6 best exercises to help you obtain your 6-pack for summer

Exercise 1. Cable Crunches

Purpose: To develop the upper and lower Rectus abdominis.

Execution: Attach a rope to an overhead pulley. Grasp each end of the rope, one end in each hand. Kneel down, holding the rope in front of your forehead, bend and curl your torso downward, rounding your back and moving your head towards your knees while feeling your abdominal muscles crunch together. Keep squeezing your ab muscles at the end of the movement for about 3 seconds, then release and slowly return to the starting position.




Exercise 2. V-Sit With Weighted-Medicine Ball Twist

Purpose: To shape and develop the External obliques, Intercostals, and Pectineus.

Execution: Sit on the floor while holding a medicine ball between your hands and your feet out in front of you. Bend your knees slightly and lift your feet so that they are suspended slightly off the ground while at the same time keeping your ankles together. Lean back so that your torso is approximately 45 degrees to the floor.





Hold the medicine ball out straight out from your chest with your arms slightly bent and then twist your torso over to one side as far as you can, bringing the medicine ball towards the floor on that side of your body, pause for a moment, then twist your torso in the opposite direction as far as you can while bringing the medicine ball towards the floor on that side of your body. Repeat this movement over, alternating side to side until you reach failure.

Exercise 3. Hanging Knee Raises

Purpose: To shape and develop the lower Rectus abdominis.

Execution: If available, secure your arms in arm harnesses attached to the chin up bar, or if you have no arm harnesses, then grasp the chin up bar using an over-hand grip. Allow your body to hang straight down keeping your feet together.

Next, curl your knees up towards your chest while keeping your legs together. Once your curled your knees up as high as you can, pause for a couple seconds while squeezing your lower abdominals, then slowly lower your feet back towards the floor as your legs straighten out again, bringing you back to the starting position.






Exercise 4. V-Ins Or Seated Leg Tucks

Purpose: To develop the upper and lower Rectus abdominis.

Execution: Sit crosswise on a bench holding on to the sides for support. Slightly raise your legs and bend your knees and lean backward at about a 45 degree angle. Using a scissor like movement, curl your upper body toward your pelvis, while rounding your back, and simultaneously lift your knees up towards your head, making your body look like a V shape (hence the name V-ins.)

Feel your upper and lower abdominals crunch together as your pelvis and rib cage squeeze together. From this position, lower your knees and torso back to the starting position.

abs workout

Cycling Supplements

If you have taken creatine, ephedra, or any other supplement non-stop for the past year or so, raise your hand? If you're a serious lifter and you're not raising your hand, then you shame on you. Most serious lifters believe that when they are "off" of supplements that their physiques will literally go down the drain. I firmly believe this because I have encountered many serious lifters who believed that supplements could make or break their physiques.

At one point in time, I was one of these believers. However, I have realized the error of my ways and turned to cycling my supplements. Before I give you examples of supplement cycling, I would like to address a very important biological point. Without getting scientific, the human body is a fascinating piece of biological machinery. It is smart. Smarter than we choose to believe. When our bodies are exposed to exogenous substances such as supplements, alcohol, drugs, etc, it builds a tolerance. This tolerance requires us to consume more and more of the product in order to get the desired effect.

This characteristic stems from receptor attenuation. You see, our body is full of receptors which have the ability to bind to specific receptor agonists and antagonists. Receptor agonists activate the receptors while antagonists do the exact opposite. So the more receptors you flood over the time, the more they become desensitized. This can lead to receptor burnout which can cause a myriad problems. So basically, abuse of a substance is a no-no.


Cycling Creatine

Creatine is one of the most popular sports supplements in the industry today. Why? Because it works. I've read countless articles which suggests creatine's effectiveness and not one which suggests that creatine is detrimental to the human body. However, all of the articles I have read involve the use of 20 grams of creatine utilizing a one month on, X amount of time off system. So the subjects all took 20 grams of creatine in divided doses throughout the day for an entire month and then took some time off. The time varied from study to study but for the sake of receptor attenuation, I would take at least 2 weeks off. If you've ever tried creatine, then you will know how quickly you can make gains when you first introduce it to your system.

However, these gains began to diminish over time because your body simply got accustomed to the creatine. Now if you would "cycle" creatine, so to speak, then theoretically, you could make gains similar to the ones you made when you initially began creatine intake. There are numerous ways to cycle creatine and I will suggest a few ways which were successful for me in the past.

1. 20 grams for one month straight divided into four 5 gram doses while taking 2 weeks off in between cycles.
2. 10 grams after working out every day for 6 weeks and then taking 2 weeks off.
3. 5 grams after working out every day for 8 weeks and then taking 2 weeks off.

Now you may cycle your creatine differently and if this different method works for you, then stick with it until it stops working. Remember that I am merely sharing with you some of my successful cycles with creatine.

Tags: Supplements Muscle Building, Cycling Supplements, Cycling Creatine

How To Take Anabolic Steriod

If you are going to take anabolic steroids, then you should do it properly or forget it. If steroids aren't used correctly, they can cause those dangerous negative side effects you hear about and can cause you to lose even 30% of your gained weight when you discontinue using them. Below is some basic information, however we recommend you to check out steroid e-books.

"Stacking" steroids is a term used when at the same time two or more anabolic steroids are used together. "Steroid cycle" is reffered to the time period in which a user is using anabolic steroids. Athletes normally stack steroids together and take additional supplements in order to maximize the results of their cycle. It has a very well known fact that stacks cause an even more dramatic effect on the muscle than taking only one type of steroid alone.

Another point of stacking two or more steroids together is that each one has a somehow different effect and thus you can see the muscle/strength gaining effects of each different steroid at the same time. Sometimes cycles may include taking one particular steroid at the beginning and finishing your cycle with another steroid, in order to enhance the desired results. Stacks have been used for years and have without a doubt proven to be a more effective way to build quality muscle than when using only one type of steroid, however begginers should start their first or second cycle with one steroid only. We also have to note that when using more steroids in a stack or cycle, the risk of negative side effects increases - that's why anti-estrogen drugs exist, the non-anabolic drugs which users normally use during or immediatelly after their cycle in order to minimize these steroid side effects.

Usual cycle period normally from 6 to 12 weeks and an average off-cycle period (the time being off of the steroids), should be at least 10 to 12 weeks. Bodybuilders and athletes use these patterns to minimize negative side effects which may arise from long term use or overdose. The standard is 2 cycles a year, which is best you can do to keep side effects to a minimum. During the off-cycle period, the body will restore it's natural hormone production and safely recover from a stress that occurred during cycle period.

Cycling is also very important to insure effectiveness of anabolic steroids. If you keep taking any steroid for too long, receptor sites in the tissue will fail to recognize it. This however is not noticed if cycles are done correctly. Some users recommend keeping cycles rather short, about 6-8 weeks in length. Some evidence has shown that receptor sites downgrade occurs in as little as 3 weeks. and that the positive nitrogen balance, a primary anabolic effect of a steroid, will not be present if the dosage is not continually increased. When cycles are extremely long, a receptor site gets so over stimulated, that it can even fail to respond to endogenous androgens, meaning that in this state you could use large dosages and not get any results. That's why steroid cycles are taken in patterns, commonly known as pyramiding. It means a user should start with a small dosage and increase it weekly for example. A peak is in the middle of the cycle period and that's when a maximum dosage should be taken (i.e., week 6 in a 12-week cycle). After that a dosage should be decreased in a similar or same pattern as it was increased, back to the minimal dosage, in order to restore the body to it's pre-cycle stage and not to avoid any rapid changes. Check out some of our steroid cycles which we have put together especially for beginners.

Tags: Anabolic Steroid, Anabolic Steroid Types, Anabolic Steroid Use

Cutting body fat

Often full body workouts will be your best bet when you're looking for intense fat loss because of the fact that they will allow you to workout with the greatest frequency, yet still have plenty of time left over to recover.

Since you are going to have a reduced calorie intake when working towards fat loss, this does mean fewer reserves left over to recover, making it even more important that you are watching the total volume you are doing. If your workout includes a very high number of sets, you are going to struggle to come back as strong with each session.

Designing a full body workout for cutting can be tricky for some people, especially if they are involved in any other types of exercise such as cardio or an outside sport. Since each full body workout will be working every muscle group in the body, you have to watch what form of exercise you will be doing the day after to make sure you're not shorting yourself of the 48 hour recovery period.

Here are three different variations of full body workouts for cutting that you can make use of.

1. Low Volume Compound Workout

The following is essentially a reduced volume workout that targets muscle maintenance without much glycogen depletion.

If you're utilizing a lower carbohydrate cutting diet, this will be the best approach to take since it won't leave your muscles drained. You really must pay attention when doing your workouts to what type of diet you're following as this will have a very large influence on overall program design.





If You're Utilizing A Lower Carbohydrate Cutting Diet, This Will Be The
Best Approach To Take Since It Won't Leave Your Muscles Drained.

For the following set-up, your primary aim is to maintain the previous weight you had been using on the bar so you keep your strength level constant. Make a note that you will not get as large of a 'muscle pump' after this workout since it is in the lower rep range and uses fewer sets. Furthermore, when on a reduced carbohydrate diet it's also expected that you'll experience a decrease in muscle pump, so all factors working together may leave you a little flat.

Apart from the psychological issue of dealing with that, it will have no implication on the effectiveness of the program, so it's not something you really need to worry about anyway.

Tags: Body Building, Cuttings Tips, Body Fitness

The Changing Face Of The Atkins Diet.

The popular "Atkins Diet" used to be known by many as the steak and eggs diet, where you basically ate as much protein and fat as your body could handle while disregarding carbohydrates from your diet and overlooking where your fat was coming from.

People who were following the plan regularly filled their plates with bacon, cheese, high fat meats, mayonnaise - basically anything that was protein and fat. The more the better.

The theory behind this was that because protein and fat are both more satiating, you wouldn't be as hungry and therefore wouldn't take in as many total calories and would see a weight loss. Furthermore, since you weren't supplying your body with any carbohydrates, you would have a higher chance of staying in fat burning mode (since carbohydrates cause an insulin spike and put a halt to fat burning).

The problem however that came about as a result of this diet, was that many people started worrying about their overall health, particularly with respect to heart disease and high blood pressure as it is well known that high saturated fat intakes can aggravate these conditions.

So now, Atkins has revitalized their approach. They are no longer just focusing on foods that are high in protein and fat, but are taking a more well rounded approach to their diet guidelines and touting the importance of healthy carbohydrates and fats combined with protein.

Tags: Atkins Diet Plan, Atkins Diet Chart, Atkins Diet plt

Meal Replacements Under the Spotlight

What’s the theory?

As most Weight Loss Resources members know, to lose weight we need to take in fewer calories than our body needs. When this happens, we draw on our fat stores to provide us with the extra energy we require to function properly. In the long term, this means we lose fat – and as a result, the pounds drop off.

Quite simply, meal replacement products offer a way to help us control our calorie intake, without having to worry about counting them for two meals a day. Ultimately, most plans provide around 1,200-1,400 calories each day.

How do I follow it?

It couldn’t be easier! Simply pick a meal replacement brand – the most popular one is Slim Fast – and follow the instructions.

In general, you replace two meals – usually breakfast and lunch – with a meal replacement shake, soup or bar and then have a 600-calorie healthy meal in the evening. Slim Fast even includes ready meals if you can’t be bothered to cook yourself a meal from scratch in the evening.

Most plans also allow two to three 100-calorie snacks a day and recommend drinking six to eight glasses of water or low-calorie drinks. Some plans, such as Slim Fast, also provide written information on healthy living, including guidelines for healthy weight loss, changing eating habits and becoming more active.

How much weight can I expect to lose?

As with any reduced-calorie diet, the amount of weight you’ll lose will depend on the number of calories you consume. In general, an intake of 1,200 to 1,400 calories a day, will result in a weight loss of around 1-2lb each week.

Are meal replacement products healthy?

By law, meal replacement products must provide the recommended amount of nutrients needed for good health and their composition must conform to certain standards defined by a European Directive. According to this Directive – the guidelines for which are based on research looking at the nutritional needs of dieters – meal replacement products must contain between 200 and 400 calories, at least 25 percent protein and 23 vitamins and minerals.

With regard to fibre, most products contain around 5-6g. Healthy eating guidelines recommend adults have 18g fibre daily and so two meal replacement products make a contribution to this. Most plans also recommend including fruit and veg as snacks and as part of your main meal.

Ultimately, meal replacement products are not designed to be the only source of nutrition and contrary to popular belief, they are not the same as ‘very low calorie diets’, which generally provide less than 800 calories daily and are unsuitable for most of us.

What are the pros?

Several studies have found that meal replacements are as effective as traditional calorie-counted diets in terms of helping people to lose weight in the short term. Better still, the commonly held belief that meal replacements only help people to lose weight temporarily doesn’t seem to be supported by current research. In fact, long term follow up studies suggest that meal replacements may actually help people to keep their new lower weight.

Many people also like meal replacement products because they are convenient, they take away the need to think about food during the day and they mean the calorie counting has already been done for them.
What about the cons?

One of the main problems with the research to date is that no large long-term trials have been carried out in the UK – the majority of research has been based in the USA and Germany. Meanwhile, few trials have taken place using meal replacements in ‘real-life’ situations.

Firstly, most studies have provided meal replacement products free of charge – it’s unknown whether people would be as likely to stick to the diet if they had to buy the products themselves. Secondly, most studies have used meal replacements as part of a comprehensive programme, which includes support and dietary advice from health professionals – little is known about the weight loss achieved and maintained by people who buy and use meal replacement products on their own. Finally, most studies have involved people who are overweight or obese – few have studied normal weight people with a Body Mass Index of 20-24.9, who simply want to lose a small amount of weight.

One of the other main problems with meal replacement diets is that on their own, they do little to educate people about their eating habits. While replacing high-calorie breakfasts and lunches with a shake, soup or bar will almost certainly result in weight loss, returning to poor eating habits once you stop taking the products means you will almost certainly pile the weight back on again. Most nutrition experts recognise that if meal replacement products are to be effective at keeping the weight off in the long term, it’s essential to provide education and support on healthy eating when meal replacement products are no longer used – and this isn’t always a priority for people who want a quick weight-loss ‘fix’.

Who do meal replacements suit?

According to the British Dietetic Association, meal replacement plans are considered to be a good option for people who like a simple approach to weight loss and don’t want to have to think about planning or preparing individual meals. They’re also a potentially good option for people who prefer to eat foods that are already calorie and portion controlled for them. Meanwhile, Dietitians in Obesity Management UK say they may be useful for people who have difficulty finding time to prepare meals or struggle to control or understand portion sizes.

And who won’t meal replacements suit?

Generally speaking, if you enjoy variety in your diet and like to cook, you won’t enjoy surviving on meal replacements. Many people find them boring after a while, especially as the flavours are generally limited. If you hate strawberry, chocolate and vanilla milkshakes, meal replacement diets won’t suit you!

It’s also an expensive diet to follow – most meal replacement products are quite pricey. If you’re on a tight budget, you’ll get more for your money if you buy fresh fruit and veg. Finally, if you suffer with lactose intolerance, most products won’t be suitable as they are based on skimmed milk. Are the products suitable for people with diabetes?

Studies do support the safety of using meal replacements in people with type 2 diabetes who are overweight or obese. However, if you have diabetes, it’s essential that you consult your doctor before starting any weight loss plan, including one based on meal replacements, as your medication might need to be adjusted as a result.

Does the diet have any side effects?

None of the research published to date suggest any adverse side effects when using meal replacements. In the past, meal replacements were considered to be a quick fix that potentially led to yo-yo dieting. It was thought most people piled the weight back on once they returned to normal eating habits. However, the latest research suggests that people can maintain the weight they lose, providing they receive advice and stick to eating a healthy, balanced diet once they stop taking the products.

What do the experts say?

Although meal replacement products have been available for some time, until now most health professionals have been reluctant to recommend them to people who need to lose weight. However, thanks to a number of studies supporting their use, several major health organisations with an interest in helping the public to lose weight now suggest meal replacements are a suitable option for some people. Organisations such as the National Obesity Forum, the British Dietetic Association and Dietitians in Obesity Management UK say meal replacements offer an alternative to other more conventional dietary treatments and may prove beneficial for some people. However, they also say this is just one of a range of possible dietary treatments to help people lose weight and recommend that additional support and advice needs to be given so that people learn to change the poor eating habits that helped them pile on the pounds in the first place.

As well as cutting calories in a controlled way, many nutrition experts also think meal replacement diets are effective because they offer a structured plan and are the ultimate convenience food as they require little or no preparation or cooking. Furthermore, they take away the ‘pressure’ of deciding what to eat for two meals each day, yet still allow an element of choice for one meal.

Juliette’s verdict

There’s certainly been an about turn in the way health professionals now view meal replacement products. Nevertheless, it’s important not to get too carried away with the results of studies to date. It’s great news that research suggests meal replacements can help people lose weight and keep it off but it’s important to remember that most study participants received additional dietary advice. Plus the very fact that someone is taking part in a study can affect their levels of motivation, with the result they are more likely to be successful.

What is clear however, is that more research still needs to be done to identify the suitability and effectiveness of meal replacement diets for ‘real-life’ situations and for people who have relatively small amounts of weight to lose.

Trying meal replacements is unlikely to do you any harm. However, for them to be successful in the long term, it’s essential you learn about what constitutes a healthy, balanced diet. Meal replacements might help you lose weight, but if you go back to eating greasy fry-ups for breakfast, mayo-laden sarnies for lunch and snack constantly on crisps, chocolate and fast food, once you stop taking the products, the pounds will quickly pile back on.

It’s also worth bearing in mind that your taste buds might quickly get tired of the same old flavours with the result that you end up craving your favourite foods. And unfortunately, cravings brought on by denial can quickly result in bingeing that in turn, causes many people to ditch their dieting intentions for good.

Finally, there’s a lot to be said for getting our nutrients from food. While meal replacement products might be nutritionally balanced, there’s good evidence to suggest our bodies are better able to utilise the vitamins and minerals found naturally in food rather than those found in fortified foods.

Ultimately, you can’t get away from the fact that following a calorie-controlled diet based on a wide range of fresh foods including fruit, veg, wholegrains, low-fat dairy products and lean protein-rich foods such as lean red meat, skinless chicken, fish and eggs, is the cheapest, tastiest and most enjoyable way to get all the nutrients we need for good health – and to help us lose weight.

But if you still fancy trying meal replacement products, there doesn’t seem to be any reason why you shouldn’t give them a go. Nevertheless, for the best results, I suggest you use them as a kick-start to help you shift a few pounds and then switch to a longer-term healthier eating plan that allows you to enjoy eating ‘proper’ food!

Tags: Meal Replacements Weight Loss, Meal Replacements To Gain Weight, Meal Replacements Shakes

how to take anti-estrogen

Arimidex is not a steroid. It is an oral anti-estrogen that is used by many bodybuilders to help prevent bloating (edema) and Gynecomastia (bitch tits) associated with the use of testosterone and other highly androgenic steroids. It can be used in place of Nolvadex, Clomid, etc. Bodybuilders are using around .25mg to 1mg per day or .5mg to 1mg every other day and are having good success with it, however it is more expensive than other anti-estrogens. The FDA approved uses are for the treatment of breast cancer in post-menopausal women with disease progression following tamoxifen therapy. Hypersensitivity to anastrozole are reasons not to use this drug.

Anastrozole (Arimidex) is the aromatase inhibitor of choice. The drug is appropriately used when using substantial amounts of aromatizing steroids, or when one is prone to gynecomastia and using moderate amounts of such steroids. Arimidex does not have the side effects of aminoglutethimide (Cytadren) and can achieve a high degree of estrogen blockade, much moreso than Cytadren. It is possible to reduce estrogen too much with Arimidex, and for this reason blood tests, or less preferably salivary tests, should be taken after the first week of use to determine if the dosing is correct.

As an aromatase inhibitor, Arimidex's mechanism of action -- blocking conversion of aromatizable steroids to estrogen -- is in contrast to the mechanism of action of anti-estrogens such as clomiphene (Clomid) or tamoxifen (Nolvadex), which block estrogen receptors in some tissues, and activate estrogen receptors in others. During a cycle, if using Arimidex, there is generally no need to use Clomid as well, but there may still be benefits to doing so. With moderate doses of testosterone, 0.5 mg/day is usually sufficient and in some cases may be too much.

Common side effects are: shortness of breath, dizziness, diarrhea, vomiting, headache, hat flashes, weakness, cough, dry mouth, skin rash, sweating, abdominal pain and bone pain. Some less common symptoms are vaginal bleeding, weight gain, tiredness, chills, fever, breast pain, and itching. In case of an overdose, it is recommended to contact your poison control center. If you have these problems please inform your doctor.

Tags: Buy Anti-Estrogen Drugs, Anti-Estrogen Foods, Anti-Estrogen Supplements

how to take sustanon

Sustanon 250 is the most commonly used Sustanon product in bodybuilding, manufactured by Organon. Sustanon is a mix of 4 testosterone esters: testosterone propionate 30 mg/ml, testosterone phenylpropionate 60 mg/ml, testosterone isocaproate 60 mg/ml and testosterone decanoate 100 mg/ml. Total 250 mg/ml. All 4 components work in a synergic time-released effect for up to 2 weeks. It leads to substantial growth in strength and body mass without the need of frequent injecting. It causes less water retention and estrogenic side effects than other individual Testosterone depos. That's why it's very popular and highly appreciated by bodybuilders.

The norm for beginners is one injection of 250mg/ml weekly, which can be stretched up to 10 days, however dosages in bodybuilding range from 250 mg every 2 weeks up to 1000 mg daily. A dosage of 500 mg/week is completely sufficient for most users and can normally be reduced to 250 mg/week when stacking with another steroid. For mass gains Sustanon is mostly stacked with Deca Durabolin, Dianabol or Anadrol, but for more quality muscle look athletes combine it with Parabolan, Winstrol, Anavar or Primobolan Depot. Although Sustanon has low aromatizing effects when taken within 250mg/week, it is recommended to take an anti-estrogen such as Nolvadex and/or Proviron to minimize the water retention and to prevent other possible estrogen side effects.

Tags: Sustanon 250, Sustanon Injection, Sustanon Side Effects

Your First Mass Cycle

We will show you the MOST popular AND effective stack for use with good old Dianabol, a cycle recommended to beginners by a steroid veteran Mick Hart in his best-selling Layman's Guides to anabolic steroids. This combination is below the recommended required dosage for one simple reason. It will stack with almost anything and it is an excellent first timers stack which will bring fairly decent results WITHOUT any of the totally "bulled up out of all proportion" side effects we hear about so often in media. We will look at the cycle using Dianabol 5mg tabs (or 10mg tabs), an excellent oral steroid giving some really good gains without problems and it has also been around for quite a while.

- Cycle example 1: 10 week cycle with 10mg tabs - See cycle chart

- Cycle example 2: 10 week cycle with 5mg tabs:
The total amount of tabs would be 492. This would be exact to the last. It would be best to take the tabs in three sections throughout the day, not so hard on the system. The cycle period should be 10 weeks. This is a classic pyramid scheme where you would start with 4 tabs daily, increase to 10 tabs daily until the 5th week and then decrease back to 4 tabs. Look at the cycle chart:


           Monday Tuesday Wednesday Thursday Friday Saturday Sunday Tabs
Week 1     4         4                4             4             4         4             5        29
Week 2     5         5                5             5             5         5             7        37
Week 3     7         7                7             7             7         7             7        49
Week 4     7         9                9             9             9         9             9        61
Week 5     10       10             10            10           10      10            10      70
Week 6     10       10             10            10           10      10            10      70
Week 7      9         9               9              9             9        9              7       61
Week 8      7        7                7              7             7        7              7       49
Week 9      7        5                5              5             5        5              5       37
Week 10    5        4                4              4             4        4              4       29

After this cycle, it would be best to take at least 4 weeks off and give the body a rest from the gear. Many actually keep on throughout the year, however this is not recommended, or at least wasn't until the intervention of such wonders as the oral called Clenbuterol came along. Clenbuterol is used during the off period and has been proven to be able to not only maintain the size gained during previous stacks, but to also induce further gains and promote better muscle condition to boot.

Tags: Body Building, Body Fitness, Body Exercises

Anabolic Steroid Side Effects

1. Inhibition of Natural Hormones

The inhibition of natural hormones is probably the most common and probable side effect experienced from the use of anabolic steroids. In almost all cases, adding a hormone into your body will send a message to your endocrine system to stop producing it. This is because your body wants to remain in a very balanced state -- called "homeostasis," if I remember my high school biology class correctly. To maintain homeostasis, the body wants to avoid having too much of any particular hormone. To achieve this, the body sends a message to the testicles to slow down, or even stop producing testosterone when there is too much circulating. Unfortunately, this happens when any kind of hormone is added into the body, so even if an athlete is not using testosterone, but is using other anabolic steroids, the body will still send this signal 99% of the time. Of course different steroids cause varying degrees of inhibition ranging from total shut down of endogenous (natural) testosterone production, to very mild inhibition, where some natural hormones are still being produced and circulating. In almost all cases, this inhibition is over once the steroids aren´t active in the body anymore. In the following charts, we can see a mirror image of the level of steroid in the body (Nandrolone), compared with the level of natural testosterone being produced. In other words, as the level of steroid rises (chart 2), the level of testosterone falls (chart 1), and vice versa:

Tags: Anabolic Steroid, Anabolic Steroid Use, Anabolic Steroid Effects

Whey Protein Isolate Info

1. What is it and where does it come from?

Out of the many protein sources out there, whey protein is the ultimate. It comes from milk. During the process of turning milk into cheese, whey protein is separated out.

Protein can be found in a variety of foods--mainly meats, such as fish, beef, and chicken. Dairy products as well as eggs, cottage cheese, soy and vegetable protein
also contain good amounts of protein.


Nevertheless, none of these sources compares in quality or ease of use like ionic whey protein. Ionic whey protein has the highest value in providing branched-chain amino acids, which result in building and retaining muscle tissue. Our Ionic Whey Protein Supplement is microfiltered and ion-exchanged for pure high quality muscle-building power... and it is available from Bodybuilding.com.

2. What does it do and what scientific studies give evidence to support this?

Whey protein (the highest quality and best form of protein) is incredible stuff. It provides the body with the necessary building blocks to produce amino acids that are used for building muscle tissue. Whoa! Nearly every bodybuilder knows the importance of protein supplementation. Studies have been conducted that compare whey protein to other sources. They have found that whey protein contains the perfect combination of overall amino acid makeup... and in just the right concentrations for optimal performance in the body. Both hormonal and cellular responses seem to be greatly enhanced with supplementation of whey protein, too! Not to mention the benefits whey protein has on the body's immune system according to documented scientific research. Whey protein also plays a role as an antioxidant and an immune system builder. Most importantly, consistent whey protein intake coupled with exercise will result in consistent muscle building.

Learn more about the benefits of Ionic Whey Protein on Clayton South's Health Facts.

3. Who needs it and what are some symptoms of deficiency?

Whey protein is very, very important for bodybuilders, dieters, and shoot, just about everybody! Since athletes and bodybuilders work out often, protein levels become depleted. By being a direct precursor to building muscle and essential amino acids, such as glutamine (a muscle enhancer, endurance builder, and muscle deterioration reducer), the content from high quality whey protein not only can, but will help one's muscles recover and grow faster by bring up the levels of protein. With dieting and those wishing to lose some extra fat, whey protein can be very useful because a good intake of protein balances blood sugar levels, while carbohydrates cause blood sugar levels to fluctuate. When the blood sugar levels stay balanced, one is not as prone to rampant eating and has more energy and greater fat loss. Whey protein allows a person to control his or her diet effectively. Most people who want to change their body for the better could benefit from whey protein supplementation; however, since protein is naturally found in many food items deficiency is usually not a problem.

4. How much should be taken? Are there any side effects?

Training athletes often consume 25 grams of whey protein per day. Bodybuilders who want serious gains (and are burning serious calories), generally consume 150 grams per day. Extremely high doses of whey protein is not recommended, as this will cause the body's liver to be overloaded and you won't get the same benefits as with a consistent lower amount taken three to five times per day.

5. Recent Studies

December 2001 - Consuming Protein Supplements Can Help Deter the Effects of Overtraining!

Protein intake of approx. 0.88 grams per pound of body weight resulted in increased prevention of overtraining. This study was conducted at Ball State University on 17 weight-trained men. They were put on a four week "overtraining" program were they did 8-12 rep maxes for three sets, eight exercises for the first two weeks, then five sets, five exercises for 3-5 rep maxes for the next two weeks. The men were chosen to receive either an amino acid supplement or a placebo for the duration of the four weeks (0.88 grams/lb body weight/day). Those that were given the amino acids had measureable positive changes in total testosterone, the ratio of testosterone to the protein that transports it, and hemoglobin compared to those given a placebo. This proves that adequate protein consumption is the key to making gains! Be sure to get enough (approx. 1gram per lb. of body weight).

December 2001 - Protein Taken With Carbs is Better than Protein Alone for Building Muscle!

This study, conducted at University of Texas Medical Branch, measured the amount of uptake of the amino acid L-phenylalanine into healthy leg muscle tissue in one of three protein shakes. The shakes were consumed one and two hours after intense leg training and provided about 6 grams of protein, 34 grams of carbs, or both per shake for a 150 bodybuilder. The L-phenylalanine uptake in the protein and carb shake was measured as being three times higher than the carb shake and roughly twice as great as the amino shake! So, there you have it! As you know, the postworkout shake is the most critical meal for your increased anabolism. Make sure you're getting some carbs in your postworkout shake for best results.

Tags: Protein Tips, Protein Supplements, Protein Injection

Fat Burners: 5 Ways They Should Not Be Used & A Success Story

Fat burners are supplements that essentially contain certain herbs and chemicals that either increase energy, stimulate metabolism, and/or suppress appetite. There are hundreds of fat burners to choose from, all with the claim they'll help you lose weight.

Everyday we are exposed to commercials on TV, or ads in magazines, or hear celebrities endorse what helped them lose weight, or the hard body at the gym saying what fat burner they use. With the advantage this day and age of so many options of fat burners everybody could find the right product to help them attain their weight loss goals.

One thing about fat burning supplements that is often missed, however, is the key word: SUPPLEMENT. Fat burners are not the magic pill that literally "burn off fat", but they supplement burning off fat.

"Supplement" is defined as - something added to complete something, make up for a deficiency, or extend or strengthen the whole. Notice that supplement does not mean replace. Often people take fat burning supplements believing that will replace the need for exercise, a disciplined diet, or other necessary life style changes needed to lose fat. If it sounds too good to be true, it always is.

Fat burners could provide huge benefits to supplement the correct lifestyle, so here are 5 ways NOT to use fat burners, and why.

1. DO NOT Exceed Recommended Serving!

The Food and Drug Administration (FDA) does not regulate and approve products like fat burners before they go on the market. Rather, the FDA only steps in if a health risk is found once they are already in the market. In other words, every fat burning supplement starts off legal, and only gets banned when people abuse it (thanks baseball players!).

Every manufacturer wants their product to be the best product so they could sell as much as possible. They are a business after all. So if you just use common sense there must be a good reason why they put a limitation on how much a serving is, and why they explicitly write "DO NOT EXCEED RECOMMENDED SERVING" on the package.

2. DO NOT Take Fat Burners Forever!

Your body needs a break from any substance you take, even if they're made from natural ingredients. This is because your body always wants to maintain a natural balance, or "homeostasis"- the tendency to maintain internal stability in response to any situation or stimulating disturbing its normal condition.

When you first stimulate your body, it feels it and responds accordingly. But if taken long enough, gradually your body gets accustom to the change so the stimulant is no longer effective.

Adding to this is your body can respond by slowing down your natural metabolic process to compenstate1. As a result, if you abruptly stop using the stimulant, your metabolism is slower and you'll gain weight as you it returns to normal metabolic rate. Fat burners were never designed or intended to be a regular part of a diet. They're intended to help reach a goal. Whether that be to prepare for a competition, to lose the baby fat, to look good for an upcoming vacation, to recover from a very chocolaty Valentines Day, to jump start your new years goal, or any other specific goal.

3. DO NOT Expect The Same Effects As Another Person's Experience!

No two fat burners are the same. There are a multiple of ways to mix of ingredients in various fat burners to cause a different affect. In addition to this, no two metabolisms are the same. Each person stores fat and burns it differently.

You need to find which product works best for YOU. Your friend may have gotten great results from a certain product, but when you try that same product approach with an objective mind set. If you experience the same effects, great! If you don't, do not continue to use that same product hoping that eventually you'll attain what your friend did. Try something else, you've got a lot to choose from

                                          Find the fat burner supplement that's best suited for YOU.

Tags: Fat Burning Foods, Fat Burning Tips, Low Fat Food

10 Lies About The Atkins Diet

"This study confirms the importance of reducing carbohydrates in the diet. There has been too much emphasis on saturated fat. Bagels, white bread, potatoes and soft drinks are the real bad guys in our diet."

Frank Hu, MD, PhD
Associate Professor of Nutrition and Epidemiology
Harvard School of Public Health

For decades, the United States Department of Agriculture (USDA) has taught us that a diet low in fat and high in starch (e.g., USDA food pyramid) promotes fat loss and decreases the risk of chronic diseases. It should be noted, however, that there's not one shred of evidence supporting this notion.

In fact, the current epidemic of obesity has been accompanied by a significant decrease in fat consumption and an increase in carbohydrate consumption. Thus, alternative dietary approaches are clearly needed, especially for fat loss.

Indeed, a growing body of evidence indicates that carbohydrate restriction is the way to go when one wishes to cut extra lard. The latest very-low-carb study was recently published in the Journal of American Medical Association (JAMA).

Tags: Diet Tips, Atkins Diet, Atkins Induction