Build Muscle: The Military Way

"Get F.I.T"

A soldier on the field needs to be able to carry 100 pounds of artillery and equipment for over 19 hours a day, and if they are in war,theres no sleep, its an all 24 hour play! You may ask yourself, "so how do they do it?" It's time to get F.I.T...

The program that they fallow should include, Cardiovascular exercises,muscular Strength,Muscular endurance,and flexibility. These methods are used to improve body composition.

Cardio: Should be done 3 times a week in a, Monday,Wednesday, Friday routine. You should not spend too long on it, about 15-20 minutes.Cardio includes, Intensive running(over 2 miles in less than 18 minutes.), Swimming (30 minutes non-stop),Rowing or mountain biking(30-45 minutes)

Muscular strength: Consists of Weight lifting such as,barbells, Free weights, bench presses, and so on. Should be done 2-3 Times a week. Muscular strength increases your overall strength, the ability to which you can react to lift heavy weight, and it can help you avoid injuries,and ofcourse, make you stronger and healthier.

Muscular endurance: The amount of time you can hold up an object, and are able to maneuver around obstacle's to get to your final destination,including lifting double the weight that your body can endure, for 12 to 16 repetitions of each exercise.

Flexibility: The ability to stretch, able to bend at a fast pace, and are able to pick up or swing an object without, twisting,cracking,or destroying a bone or cartilage.

To train hard like a soldier and get that muscular body you are looking for:

• You must run two miles in under 18 minutes
• Perform 100 sit-ups in under 4 minutes/every day
• perform 200 push-ups in under 7 minutes/every day
• Perform 100 Pull-ups in 4 minutes/every day

Obviously the first day you start you will not be up to these standards,with time you will improve and practicing every day will get you to the body of a soldier, just like in the picture above.

Oh and remember if you want it,you will have it, just work HARD!

Smallest BodyBuilder

Words Smallest Bodybuilder "Romeo Dev"

Name: Aditya "Romeo" Dev
Stands: Two Feet, Nine Inches tall (2'9'')
Age: nineteen years old (19)

He uses custom-built 1.5 kg dumbbells,to build his almost 3 foot body. Other Dwarfs his size and age usually have large heads,or some part of their body is unproportional, the case with "Romeo", is that he is fully normal and living a healthy lifestyle. Despite his size, his Biceps, Triceps, Calves, and Thighs are something that will even make a full grown man think twice about having Romeo running at full speed at you, like minimi,in the movie "gold member", that two foot man will still cause trouble!

"I've been training as a bodybuilder for the last two years and by now I think I must be the strongest dwarf in the world," said Romeo. "I have always been fit but since I started working out I have become famous for my strength."My size has never stopped me. I train with dumbbells and do aerobics and dance. People are always pleased to see me – I have been invited on TV shows and dance on stage."

He is pretty confident for his size! Mess with him and the little guy, well..19 year old will really do some damage.

Men! Build muscle mass while you sleep!

"According to the University of Chicago researchers, men produce a hormone that causes them to develop muscle mass, which they need to perform masculine tasks that are biologically necessary for human survival, such as operating the remote control. The thing is, men produce this particular hormone ONLY DURING DEEP SLEEP. If they don't get enough sleep, they become flabby.

In other words, men, the reason that you do not have the chiseled physique of a male underwear model is NOT that you have the same exercise habits as a cheese log: It's that you're not getting enough deep sleep! For your medical health, you must change your lifestyle immediately. I'm sure your spouse will be supportive.

YOUR SPOUSE: Dear, could you take out the garbage, mow the lawn and help me move a 350-pound sofa around the living room until I finally decide that I like it best in its original location?

YOU: Gosh, honey, I sure wish I could! But I need to get some deep sleep so I can build muscle mass.

YOUR SPOUSE: Gee, I guess that IS medically more important!

YOU: Thanks, honey! And by the way, those eyeball lines are very attractive!"

Extract from"Men! Build muscle mass while you sleep!" at sunherald.com

8 Shocking, Everyday Habits That Can Make You Fat

"Rasputia" from the film "Norbit"

You find yourself training everyday, spending hours doing everything you can to cut down that fat but in the end of the day you see no change.

Why?!

You wash your hands -only- when you remember!
A recent study by Dr. Nikhil Dhurandhar has concluded. It was discovered that a virus called "adenovirus -36" which is spread through food, saliva, and touching, may cause "fatness" by causing your stem cells to turn into "fat cells." After injecting rats with the virus, they gained more weight than the uninfected ones.

You have fat friends,Your gaining weight!
Yup, the tittle states it all: Having fat friends, will most likely make you put on a couple pounds. A study done by Harvard Medical School in Boston experimented on more than 12,000 people over 32 years, and concluded that having an overweight friend, sibling ,or spouse increased one's risk of obesity by 37 to 57 percent. "There is some suggestive evidence that when people around you gain weight, it changes your idea of what an acceptable body size is," says lead researcher Dr. Nicholas Christakis. Don't let your fat friends carry you away, fight back by practising your daily exercise routine.

Meat Eaters!
Meats like pork tenderloin and turkey breast are sources of iron and vitamin B12, but behind all that, they are also the reason behind your excess fat.

Dr. Magdalena Rosell at the University of Oxford in the United Kingdom indicates that, Woman who fallow a vegetarian diet weigh 4.6 pounds less then non-vegetarians. Of the 21,996 people studied, those who didn't eat meat for that year gained only 30 grams of weight,compared to the meat eaters who gained 42 grams.

You don't necessarily have to give up meat, because it is essential in your every day diet especailly if you are trying to gain muscle mass.

What I can recommend as an alternative to red meats is whey protein. Whey protein is the name for a collection of globular proteins that can be isolated from whey, a by-product of cheese manufactured from cow's milk.
Whey Protein formulas are high in protein, thus giving equal or greater possibly to increase your protein intake, while limiting your consumption of red meats.

Below are products that i recommend...

BSN Syntha-6 Protein Powder

Syntha-6 Extended Release Protein Blend is formulated with fast, medium and slow digesting proteins to sustain amino acid levels over a long interval, while increasing protein synthesis, and repairing damaged muscle tissue. The Syntha-6 protein matrix consists of ultra-filtered whey protein concentrate, Micellar alpha and beta case-ins, micro-filtered Whey Protein Isolate, egg albumen, calcium caseinate, and milk protein concentrate. Syntha-6 is low in carbs and lactose, making it a good choice for individuals seeking sustained protein delivery to promote optimal rates of protein synthesis without a lot of extra fat and carbohydrate calories. Syntha-6 is geared toward individuals seeking weight management, nutrition, and muscle support. Buy Now

Dymatize Nutrition Pro Line Elite Whey Protein

Dymatize's exclusive Elite formula provides the perfect ration of Essential and Non-Essential Amino Acids in their most easily assimilated form. Each serving of Elite is enzymatically predigested in the lab for improved absorption and bioavailability. In addition, our Whey Protein is processed to prevent protein cross linking. Dymatize's Elite Whey Protein contains very high levels of Anti-Catabolic Branched Chain Amino Acids. These Branched Chain Amino Acids are an excellent source of Extra Muscle Fuel which may be developed during intense training. These same Branch Chain Amino Acids are used to repair and help with the growth of the cells. Branch Chain Amino Acid are utilized by muscle cells quickly after an intense work out and are an important part of an effective diet. No added Fructose, Sucrose, Fat, Fillers, Maltodextrin, or Aspartame. Sugars: No Fructose or Sucrose Added to This Product. Buy Now

Loose Fat Easily!

Burn more Calories than you eat: To do this, you have to drop you caloric intake by 400 - 500 calories per day. Exercising and slipping in some cardio 3 times a week will help the process work faster. It's as simple as that! Below I will list some ways to easily cut 500 calories a day:

1. Sodas: Cutting down to less then 3 (12 oz) regular sodas per day will,easily, decrease 450 calories.I prefer drinking diet if you really have to!
2. Chips: Minimizing fried chips like, "Doritos", "Lays", or "Cheetos" will decrease your caloric intake, this is because they are extremely high in Calories and Saturated Fat.
3. French Fries: Anything that is fried is extremely high in Calories and Saturated Fat, I personally URGE you to stay away!
4. Pastries,Candy(Anything to do on this line of food): The bottoms line is, these go straight into your body as fats.
5. Salad Dressing,oil: Simply stay away, you can live without it, it contains more then 100+ calories.

By now your probably saying," You mean I cant eat anything?", below is what you should make sure you are eating/Drinking and including in your diet!

1. Water: You might hear everyone bragging and nagging that you have to drink more water, this is the #1 key to loosing weight. You need a ton of water for your body to burn fat.The good thing about water is that you can use it to fill up. When your hungry, drink one glass of water, it will trick your body into thinking its full, and therefore will not request food.
2. Veggies: Take advantage of them, before you would be eating chips as your snack which would contain 100's of calories, replace chips with Veggies and you have your new snack with little to no calories, and I guarantee they will fill you up!
3. Steak, Chicken:Limit yourself to this food, but eat it, stay away from fillet Mignon and Rib, they are loaded with fat.
4. Low Fat Yogurt: Yogurt can increase your weight but finding "Low-Fat" Yogurt will help you add another food to your diet.
5. Cheese: Choose low-fat or fat-free cottage cheese, cream cheese and hard cheeses. Only low fat, same thing with the butter.
   
6. Fish: Should be consumed twice a week. It has Omega-3 which keeps you healthy, and protein that melts away faster then calories.
   
7. Baked Chips: The "new thing" in chips, is baked chips. Every company like "lays," "Doritos" and "Pringles" have started making chips that are not fried! Why? like i told you above, fried things are bad for your health and add weight, and remember anything that is not fried contains less fat!

Below is a product I recommend you should use to help you burn fat faster. These pills have 2 layers, each layer is in charge of different activities that will take place in your body.
Layer #1,Releases the Fat burning, Thyroid-boosting, and appetite suppressing ingredients.
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It contains "Synephrine HCL", "Yohimbine HCL" and "Acacia Rigidula" "Caffeine" and "Synthetic 99% Guggulsterones Z&E. No other pill contains all three in one!

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The bottom line is to do all this above, you have to really want it, if your heart is really not into losing weight than it wont happen. People use "weight watchers" and other companies as such, because they do not have confidence and they cant just suck it up and do it themselves, get out there and remember if you want the "Superstar body" you will have it!

Until next time,great day, Paolo Baker - Top Choice Nutrition Blog Manager

Welcome to The Top Choice Nutrition Blog!

OK, so to start off my name is Paolo Baker.

I have been a fitness finatic since my early teens and as a result naturually found myself entering the fitness and nutrition world on a professional level.

In the this blog, I will bring you the latest fitness and nutritional information information. My goal is to have a diologue with you! About what you think, and how it relates to your fintess goals and aspirations.

The Top Choice Nutrition Blog is aimed at creating a community of people who love fintess and nutrition. My goal is have a place where people can express their ideas, thoughts, and anything they want related to fintess and nutrition.

Until next time great day,
Paolo Baker - Top Choice Nutrition Blog Mannger