__/ __/ __/ __/ __/ __/ __/ __/ __/ __/ __/ __/ __/ Truly Huge Fitness Tips Presented by TrulyHuge.com __/ __/ __/ __/ __/ __/ __/ __/ __/ __/ __/ __/ __/ Experience Nature’s Power Need more energy? Hate gagging down vitamin pills? Try Seasilver™. It’s a great tasting liquid nutritional supplement. 60 day unconditional money back guarantee. Free shipping too! http://www.seasilver.com/asavoy AOL Click Here =========================================== FITNESS TIPS FOR 10/8/2003 =========================================== The Spot Reduction Myth You've heard a lot of talk about "six-pack abs" and "trimming those problem areas." A product that is supposed to help you lose fat and tone up a specific part of your body is shown in most of theseads. Contrary to what these commercials suggest, there is no such thing as spot reduction. No one can "spot reduce", you can't pick a particular area of body fat and lose that fat. Fat is lost throughout the body in a pattern dependent upon genetics, sex (hormones), and age. But you can change your body shape and tone muscles by following a low-fat diet that restricts calories and engaging in aerobic exercise and strength training. Overall body fat must be reduced to lose fat in any particular area. Although fat is lost or gained throughout the body, it seems the last area to become lean or the first area to get fat is the midsection (in men and some women) and hips and thighs (in women and few men). Sit-ups, crunches, hip raises, leg raises, hip adduction, hip abduction, etc. will only exercise the muscles under the fat - but do not burn off that fat in that area! The 3 steps for weight loss and an improved body shape are: 1) Perform aerobic exercise like jogging, biking or aerobic dance that keeps you moving and raises your heart rate for at least 20 minutes at a time, 3 times a week. For more effective long-term weight control, exercise for 45 minutes at a time, 4 times a week. 2) Tone your muscles with strength training. 3) Eat a well balanced but lower calorie diet. ******************************************************* Feel the "Perpetual Pump"! Nitric oxide. Cell-signaling vasodilators. You’ve heard about it, now it’s time to add it to your training program. What is vasodilation? In plain English, it’s when blood vessels dilate or relax. When blood vessels relax, they widen. Nitric oxide (NO) is the key here. NO is an important endogenous pulmonary vasodilator. As a vasodilator, nitric oxide has the ability to increase your body’s ability to deliver blood to working muscles. More blood means more oxygen and nutrients that are being pumped into skeletal muscles. All this translates into bigger, fuller pumps and better overall gains. In fact, with NO, you can expect increased muscle size, strength, endurance, and quicker recovery times. For full info go to http://www.trulyhuge.com/nox3.htm AOL Click Here Note: Stacks great with creatine Chews http://www.trulyhuge.com/creatine.htm AOL Click Here ******************************************************* The #1 Rule You MUST BREAK In Order To Build A BIGGER CHEST! by The "Muscle Nerd" Jeff Anderson I hesitate to even write this article for 3 reasons… One, because it's one of my SECRET weapons for building a massive chest; Two, I've historically saved it for the EXCLUSIVE privilege of my clients in the Optimum Anabolics Program); and And three, because any knucklehead who doesn't follow my instructions to the letter could SERIOUSLY injure himself! With that said, I'm going to throw caution to the wind and let you in on one of the most advanced chest building exercises you'll ever use. But I MUST warn you... It breaks one of the most important safety rules of working out (although I'll show you a safe way around this later on)! Well, here goes... My guess is that you're currently busting your (bleep) on the flat and incline bench presses, pressing the bar up in the air from mid-chest level, in an attempt to really pack on some mass to your pecs. But have you ever heard of pressing to the NECK? OUCH! Just thinking of that bar crashing down on my Adam's apple makes me want to dial 9-1-1. But first let's discuss the benefits and then I'll tell you how to avoid having to update your will. Your pectoralis major actually is made up of four separate divisions which require different movements to effectively train them. While the regular bench press can target the mid-chest area pretty well, it falls short of expectation in developing the upper and interior chest regions. Failure to properly train these areas can mean a poorly developed chest due to uneven growth. On the other hand, performing a flat bench pressing movement to the NECK area actually forces your UPPER and INTERIOR, as well as EXTERIOR regions of your chest to pull together like never before in a team effort to REALLY pack on the mass! Here's how to do it SAFELY… 1. ALWAYS use a Smith Machine with a SPOTTER. IMPORTANT: NEVER, NEVER, NEVER ATTEMPT TO USE A REGULAR STRAIGHT BAR, EVEN WITH A SPOTTER AND WHEN YOU USE THE SMITH MACHINE, ALWAYS, ALWAYS, ALWAYS USE A SPOTTER!!! 2. A spotter should be someone you KNOW understands how to "spot" someone, preferably someone you've worked out with before. 3. If you don't have a spotter, use a set of DUMBBELLS to be safe. 4. Keep the amount of weight much LOWER than usual until you learn how to perform the movement properly. 5. On a FLAT bench (the exercise is actually LESS effective using an incline bench), with a MEDIUM grip, and starting from the "up" position, SLOWLY lower the bar (or dumbbells) to neck level, keeping your elbows pointing out AWAY from the body. 6. Focusing on contracting your chest muscles, raise the bar/dumbbells as quickly as safely possible back to the start position. 7. Perform 3 sets of 8-15 reps. By REALLY hitting these hard to reach areas and ALSO calling upon the larger areas of your chest to perform this movement, you can stimulate MANY more muscle fibers resulting in explosive growth for the entire chest region. Give it a try, be safe, and oh yeah, one more warning… This one's gonna make you hurt the next day! Editor note: Jeff Anderson better know as the "Muscle Nerd" is the author of "The Optimum Anabolics Program". HOW TO SHOOT MUSCLE-BUILDING HOMONE LEVELS THROUGH THE ROOF...NATURALLY! Yes, it's possible! Step-by-step instructions give you an unfair advantage over all the other "wanna-be's" in the gym. Get the scoop at... http://www.1shoppingcart.com/app/aftrack.asp?afid=101442 AOL Click Here ******************************************************* NO MORE PAIN! Do you if you suffer from any of these conditions? * BACK PAIN * SPORTS INJURIES * MUSCLE ACHES * HEADACHES * TOOTHACHES * JOINT PAINS * CARPAL TUNNEL * MENSTRUAL CRAMPS * INJURIES * ARTHRITIS * RHEUMATISM * BURNS * SORE FEET * ETC Naturally Painless is a revolutionary advance that achieves one simple result: it stops pain almost instantly when applied. That's right. It's NOT A DRUG. It doesn't substitute a different sensation that hides the pain. And it isn't a temporary solution. It just stops the pain! If you want relief from the pain and discomfort of physical conditions that prevent you from enjoying a pain-free life, Nautrally Painless is for you. Click Here for full info on Naturally Painless http://www.fitwise.com/painless AOL Click Here ******************************************************* SUBMIT A FITNESS TIP If you have a tip you'd like to share e-mail it to us at tips@trulyhuge.com - - - - - - - - - - - - - - - - - - - - - Subscribe/Unsubscribe Instructions - - - - - - - - - - - - - - - - - - - - - SUBSCRIBE 100% FREE: By Email: newsletter@trulyhuge.com UNSUBSCRIBE: To unsubscribe, please refer to the last two lines of this message. - - - - - NOTICE - - - - - You will never receive this e-mail unsolicited. We are a 100% subscription service only. If you have received this and have not subscribed, then someone had either forwarded you the message or has subscribed you. Neither trulyhuge.com nor the authors of this publication assume any liability for the information contained herein. The Information contained herein reflects only the opinion of the author and is in no way to be considered medical advice. 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