Ways To Cure Nightfall

Nightfall / Wet Dreams / Swapandosha is one very common faced by males at teenage. Generally patient gets dream and in between dreams erection and ejaculation occurs.

But at later stages, ejaculation occurs without any dream. The process continues and patient becomes weaker and weaker. Burning in urine and frequent urination are most common problems faced by individual. This should be controlled in time.

There are many herbal and natural remedies for permanent solution of night emissions. Nightfall is a problem of reproductive system in which semen is discharged during sleep in night. Hence the name is nightfall.

But in severe cases the discharge happen even at day time and two to three times in a single night. Nightfall indicates infection in urogenital tract. Over masturbation is one of the most common reasons for night emissions.

Repeated nightfall makes person weak and lethargic. This is generally a teenage problem and their studies may suffer due to repeated nightfall, loss of concentration and energy.

Nightfall, though apparently harmless, can bring about the following side effects, if it happens on a prolonged basis.
*It might cause dizziness, pain in the knees, and lack of sleep (insomnia).
*It might lead to memory problems, and poor vision.
*It might root to men’s sterility by dropping sperm count in the seminal fluid.
*Extreme nightfall in men can origin debility in attainment that to towards erotic thoughts.
*Finally, it might also interrupt the level of hormones in the human body.
Tips to get rid of wet dreams

You can easily get rid of wet dreams. You can stop nightfall easily if bring some changes in your nature, habits, and diet. Listed below are some tips that will help you stop nightfall.
First, stop doing masturbation. If you cannot stop doing it, then reduce its frequency. For example, once a week is fine if you do it almost every day.
*Stop watching porn movies, clips, etc. to stop nightfall.
*Stop enjoying nude pictures.
*Stop thinking erotic about opposite or same sex.
*Stop thinking about nasty fantasy.
If you follow these tips then you will be able to stop nightfall and wet dreams within a month.

First of all You must avoid blue films and avoid to contact with pornographic materials. Such contents arouse sexual desire. So immediately avoid them.

When intense sex drive come into your mind then immediately try to change your mind and keep yourself busy in prayer or reading interesting books.

Whenever you are alone and induce the desire of sexual intercourse then first thing you have to do is to replace your desire with something more interesting and excited thing which could change your mind about sexual desire. At that moment just close your eyes,take a deep breath and think about yourself and about your favourite game, food, or anything else which may divert your mind.

If you are student then keep yourself busy in study or try to join company of good friends and family members.

Healthy Eating
Easy Tips for Planning a Healthy Diet & Sticking to It


Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, stabilizing your mood, and keeping yourself as healthy as possible—all of which can be achieved by learning some nutrition basics and using them in a way that works for you. You can expand your range of healthy food choices and learn how to plan ahead to create and maintain a tasty, healthy diet.


Healthy eating tip 1: Set yourself up for success

To set yourself up for success, think about planning a healthy diet as a number of small, manageable steps rather than one big drastic change. If you approach the changes gradually and with commitment, you will have a healthy diet sooner than you think.

Simplify. Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of color, variety, and freshness. This way it should be easier to make healthy choices. Focus on finding foods you love and easy recipes that incorporate a few fresh ingredients. Gradually, your diet will become healthier and more delicious.

Start slow and make changes to your eating habits over time. Trying to make your diet healthy overnight isn’t realistic or smart. Changing everything at once usually leads to cheating or giving up on your new eating plan. Make small steps, like adding a salad (full of different color vegetables) to your diet once a day or switching from butter to olive oil when cooking. As your small changes become habit, you can continue to add more healthy choices to your diet.

Every change you make to improve your diet matters. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet. The long term goal is to feel good, have more energy, and reduce the risk of cancer and disease. Don’t let your missteps derail you—every healthy food choice you make counts.


Think of water and exercise as food groups in your diet.

Water. Water helps flush our systems of waste products and toxins, yet many people go through life dehydrated—causing tiredness, low energy, and headaches. It’s common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices.

Exercise. Find something active that you like to do and add it to your day, just like you would add healthy greens, blueberries, or salmon. The benefits of lifelong exercise are abundant and regular exercise may even motivate you to make healthy food choices a habit.
Healthy eating tip 2: Moderation is key

People often think of healthy eating as an all or nothing proposition, but a key foundation for any healthy diet is moderation. But what is moderation? How much is a moderate amount? That really depends on you and your overall eating habits. The goal of healthy eating is to develop a diet that you can maintain for life, not just a few weeks or months, or until you've hit your ideal weight. So try to think of moderation in terms of balance. Despite what certain fad diets would have you believe, we all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body.

For most of us, moderation or balance means eating less than we do now. More specifically, it means eating far less of the unhealthy stuff (refined sugar, saturated fat, for example) and more of the healthy (such as fresh fruit and vegetables). But it doesn't mean eliminating the foods you love. Eating bacon for breakfast once a week, for example, could be considered moderation if you follow it with a healthy lunch and dinner—but not if you follow it with a box of donuts and a sausage pizza. If you eat 100 calories of chocolate one afternoon, balance it out by deducting 100 calories from your evening meal. If you're still hungry, fill up with an extra serving of fresh vegetables.
Try not to think of certain foods as “off-limits.” When you ban certain foods or food groups, it is natural to want those foods more, and then feel like a failure if you give in to temptation. If you are drawn towards sweet, salty, or unhealthy foods, start by reducing portion sizes and not eating them as often. Later you may find yourself craving them less or thinking of them as only occasional indulgences.
Think smaller portions. Serving sizes have ballooned recently, particularly in restaurants. When dining out, choose a starter instead of an entree, split a dish with a friend, and don't order supersized anything. At home, use smaller plates, think about serving sizes in realistic terms, and start small. If you don't feel satisfied at the end of a meal, try adding more leafy green vegetables or rounding off the meal with fresh fruit. Visual cues can help with portion sizes–your serving of meat, fish, or chicken should be the size of a deck of cards, a slice of bread should be the size of a CD case, and half a cup of mashed potato, rice, or pasta is about the size of a traditional light bulb.

Healthy eating tip 3: It's not just what you eat, it's how you eat

Healthy eating is about more than the food on your plate—it is also about how you think about food. Healthy eating habits can be learned and it is important to slow down and think about food as nourishment rather than just something to gulp down in between meetings or on the way to pick up the kids.

Eat with others whenever possible. Eating with other people has numerous social and emotional benefits—particularly for children—and allows you to model healthy eating habits. Eating in front of the TV or computer often leads to mindless overeating.

Take time to chew your food and enjoy mealtimes. Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of our food. Reconnect with the joy of eating.

Listen to your body. Ask yourself if you are really hungry, or have a glass of water to see if you are thirsty instead of hungry. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.

Eat breakfast, and eat smaller meals throughout the day. A healthy breakfast can jumpstart your metabolism, and eating small, healthy meals throughout the day (rather than the standard three large meals) keeps your energy up and your metabolism going.

Avoid eating at night. Try to eat dinner earlier in the day and then fast for 14-16 hours until breakfast the next morning. Early studies suggest that this simple dietary adjustment—eating only when you’re most active and giving your digestive system a long break each day—may help to regulate weight. After-dinner snacks tend to be high in fat and calories so are best avoided, anyway.

Healthy eating tip 4: Fill up on colorful fruits and vegetables



Fruits and vegetables are the foundation of a healthy diet. They are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants, and fiber.

Try to eat a rainbow of fruits and vegetables every day and with every meal—the brighter the better. Colorful, deeply colored fruits and vegetables contain higher concentrations of vitamins, minerals, and antioxidants—and different colors provide different benefits, so eat a variety. Aim for a minimum of five portions each day.

 Some great choices include:

Greens. Branch out beyond bright and dark green lettuce. Kale, mustard greens, broccoli, and Chinese cabbage are just a few of the options—all packed with calcium, magnesium, iron, potassium, zinc, and vitamins A, C, E, and K.
Sweet vegetables. Naturally sweet vegetables—such as corn, carrots, beets, sweet potatoes, yams, onions, and squash—add healthy sweetness to your meals and reduce your cravings for other sweets.
Fruit. Fruit is a tasty, satisfying way to fill up on fiber, vitamins, and antioxidants. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.
The importance of getting vitamins from food—not pills

The antioxidants and other nutrients in fruits and vegetables help protect against certain types of cancer and other diseases. And while advertisements abound for supplements promising to deliver the nutritional benefits of fruits and vegetables in pill or powder form, research suggests that it’s just not the same.

A daily regimen of nutritional supplements is not going to have the same impact of eating right. That’s because the benefits of fruits and vegetables don’t come from a single vitamin or an isolated antioxidant.

The health benefits of fruits and vegetables come from numerous vitamins, minerals, and phytochemicals working together synergistically. They can’t be broken down into the sum of their parts or replicated in pill form.

Healthy eating tip 5: Eat more healthy carbs and whole grains

Choose healthy carbohydrates and fiber sources, especially whole grains, for long lasting energy. In addition to being delicious and satisfying, whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. Studies have shown people who eat more whole grains tend to have a healthier heart.

A quick definition of healthy carbs and unhealthy carbs

Healthy carbs (sometimes known as good carbs) include whole grains, beans, fruits, and vegetables. Healthy carbs are digested slowly, helping you feel full longer and keeping blood sugar and insulin levels stable.

Unhealthy carbs (or bad carbs) are foods such as white flour, refined sugar, and white rice that have been stripped of all bran, fiber, and nutrients. Unhealthy carbs digest quickly and cause spikes in blood sugar levels and energy.

Tips for eating more healthy carbs
Include a variety of whole grains in your healthy diet, including whole wheat, brown rice, millet, quinoa, and barley. Experiment with different grains to find your favorites.

Make sure you're really getting whole grains. Be aware that the words stone-ground, multi-grain, 100% wheat, or bran can be deceptive. Look for the words “whole grain” or “100% whole wheat” at the beginning of the ingredient list. In the U.S., Canada, and some other countries, check for the Whole Grain Stamps that distinguish between partial whole grain and 100% whole grain.

Try mixing grains as a first step to switching to whole grains. If whole grains like brown rice and whole wheat pasta don’t sound good at first, start by mixing what you normally use with the whole grains. You can gradually increase the whole grain to 100%.

Avoid: Refined foods such as breads, pastas, and breakfast cereals that are not whole grain.
Healthy eating tip 6: Enjoy healthy fats & avoid unhealthy fats

Good sources of healthy fat are needed to nourish your brain, heart, and cells, as well as your hair, skin, and nails. Foods rich in certain omega-3 fats called EPA and DHA are particularly important and can reduce cardiovascular disease, improve your mood, and help prevent dementia.

Add to your healthy diet:
Monounsaturated fats, from plant oils like canola oil, peanut oil, and olive oil, as well as avocados, nuts (like almonds, hazelnuts, and pecans), and seeds (such as pumpkin, sesame).
Polyunsaturated fats, including Omega-3 and Omega-6 fatty acids, found in fatty fish such as salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements. Other sources of polyunsaturated fats are unheated sunflower, corn, soybean, flaxseed oils, and walnuts.

Reduce or eliminate from your diet:
Saturated fats, found primarily in animal sources including red meat and whole milk dairy products.
Trans fats, found in vegetable shortenings, some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, and other processed foods made with partially hydrogenated vegetable oils.

Healthy eating tip 7: Put protein in perspective

Protein gives us the energy to get up and go—and keep going. Protein in food is broken down into the 20 amino acids that are the body’s basic building blocks for growth and energy, and essential for maintaining cells, tissues, and organs. A lack of protein in our diet can slow growth, reduce muscle mass, lower immunity, and weaken the heart and respiratory system. Protein is particularly important for children, whose bodies are growing and changing daily.
Here are some guidelines for including protein in your healthy diet:

Try different types of protein.
Whether or not you are a vegetarian, trying different protein sources—such as beans, nuts, seeds, peas, tofu, and soy products—will open up new options for healthy mealtimes.

Beans: Black beans, navy beans, garbanzos, and lentils are good options.

Nuts: Almonds, walnuts, pistachios, and pecans are great choices.

Soy products: Try tofu, soy milk, tempeh, and veggie burgers for a change.

Avoid salted or sugary nuts and refried beans.

Downsize your portions of protein. Many people in the West eat too much protein. Try to move away from protein being the center of your meal. Focus on equal servings of protein, whole grains, and vegetables.

Focus on quality sources of protein, like fresh fish, chicken or turkey, tofu, eggs, beans, or nuts. When you are having meat, chicken, or turkey, buy meat that is free of hormones and antibiotics.
Healthy eating tip 8: Add calcium for strong bones

Calcium is one of the key nutrients that your body needs in order to stay strong and healthy. It is an essential building block for lifelong bone health in both men and women, as well as many other important functions.

You and your bones will benefit from eating plenty of calcium-rich foods, limiting foods that deplete your body’s calcium stores, and getting your daily dose of magnesium and vitamins D and K—nutrients that help calcium do its job.

Recommended calcium levels are 1000 mg per day, 1200 mg if you are over 50 years old. Try to get as much of your daily calcium needs from food as possible and use only low-dose calcium supplements to make up any shortfall.

Good sources of calcium include:

Dairy: Dairy products are rich in calcium in a form that is easily digested and absorbed by the body. Sources include milk, yogurt, and cheese.
Vegetables and greens: Many vegetables, especially leafy green ones, are rich sources of calcium. Try turnip greens, mustard greens, collard greens, kale, romaine lettuce, celery, broccoli, fennel, cabbage, summer squash, green beans, Brussels sprouts, asparagus, and crimini mushrooms.
Beans: For another rich source of calcium, try black beans, pinto beans, kidney beans, white beans, black-eyed peas, or baked beans.

Healthy eating tip 9: Limit sugar and salt

If you succeed in planning your diet around fiber-rich fruits, vegetables, whole grains, lean protein, and good fats, you may find yourself naturally cutting back on foods that can get in the way of your healthy diet—sugar and salt.

Sugar

Sugar causes energy ups and downs and can add to health and weight problems. Unfortunately, reducing the amount of candy, cakes, and desserts we eat is only part of the solution. Often you may not even be aware of the amount of sugar you’re consuming each day. Large amounts of added sugar can be hidden in foods such as bread, canned soups and vegetables, pasta sauce, margarine, instant mashed potatoes, frozen dinners, fast food, soy sauce, and ketchup. Here are some tips:

Avoid sugary drinks. One 12-oz soda has about 10 teaspoons of sugar in it, more than the daily recommended limit! Try sparkling water with lemon or a splash of fruit juice.

Sweeten foods yourself. Buy unsweetened iced tea, plain yogurt, or unflavored oatmeal, for example, and add sweetener (or fruit) yourself. You’re likely to add far less sweetener than the manufacturer would have.

Eat naturally sweet food such as fruit, peppers, or natural peanut butter to satisfy your sweet tooth. Keep these foods handy instead of candy or cookies.

How sugar is hidden on food labels

Check food labels carefully. Sugar is often disguised using terms such as:cane sugar or maple syrup
corn sweetener or corn syrup
honey or molasses
brown rice syrup crystallized or evaporated cane juice
fruit juice concentrates, such as apple or pear
maltodextrin (or dextrin)
Dextrose, Fructose, Glucose, Maltose, or Sucrose

Salt

Most of us consume too much salt in our diets. Eating too much salt can cause high blood pressure and lead to other health problems. Try to limit sodium intake to 1,500 to 2,300 mg per day, the equivalent of one teaspoon of salt.
Avoid processed or pre-packaged foods. Processed foods like canned soups or frozen dinners contain hidden sodium that quickly surpasses the recommended limit.
Be careful when eating out. Most restaurant and fast food meals are loaded with sodium.
Opt for fresh or frozen vegetables instead of canned vegetables.
Cut back on salty snacks such as potato chips, nuts, and pretzels.
Choose low-salt or reduced-sodium products.
Try slowly reducing the salt in your diet to give your taste buds time to adjust.

Here are 6 quick bodybuilding tips that you should live by. Pay heed to these and you are going to be on the way to success... Use these for faster results!

 Article Summary: 
The number one priority of any muscle gaining program should be lifting heavy weights.
Workouts that go to failure on each set will be very draining on the central nervous system.
Follow the rule that at least 80% of your workout should be using compound exercises.



Coming up with your perfect bodybuilding workout program and diet to match can seem like quite the process. You have to plan how many days a week you're going to workout, what exercises you will include in your program, how long your rest periods will be, how many reps you should perform for each exercise, and on and on it goes.

 Many individuals do tend to feel slightly overwhelmed with the amount of information available out there as to what works 'best', and therefore take more time than they should to even get going.

 You always must remember that half the battle is just getting started, so avoid going into too many details that are just going to hold you up from playing the game.

 The sooner you can get into the gym and start actually pushing the weights, the sooner you will start building muscle and seeing your body transform into your ideal physique.

 That said, you obviously do need to make sure you are following some sound strategies so that the workouts you are doing will help you build muscle. If you pay heed to these rules, chances are you are going to be on the way to success as long as you also are sure that the nutrition part of the equation is included as well.

The Sooner You Can Get Into The Gym, The Sooner You Will
Start Seeing Your Body Transform Into Your Ideal Physique.



6 Bodybuilding Tips For Results



Tip #1: Focus On Lifting More Weight Over Time 


 The first bodybuilding tip that will make the single biggest difference on your rate of muscle gain is whether you are able to consecutively add more weight to the bar.

 It's not going to matter how many fancy principles you use, if you aren't increasing the sheer amount you are lifting over a few months of time, you aren't building muscle as quickly as you should be.

 The number one priority of any muscle gaining bodybuilding workout program should be lifting heavier and heavier weights.

When you get 'stuck' and aren't able to bump the weight up higher, that's when you start tinkering with other strategies such as drop sets, supersets, etc., as a means to help increase the body's potential, so that in a few more weeks, you can bump it up to the next weight level.

Drop Sets & Supersets:
Also known as strip sets, drop sets involve the immediate reduction of weight between sets with no rest. Supersetting is when two exercises are performed consecutively without any rest.
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 All those fancy protocols will definitely have an advantage down the road once you've attained a level of musculature you're satisfied with, but until that point, you should use them intermittently when you're unable to lift heavier.

The Number One Priority Of Any Muscle Gaining Workout
Program Should Be Lifting Heavier And Heavier Weights.



Tip #2: Go One Rep Short Of Failure 


 The second bodybuilding tip to pay attention to is the rule on failure. Some people believe that lifting to failure each and every single set is the best way to build muscle. They think that in order to get a muscle to grow, you have to fully exhaust it.

 While it is true that you have to push the muscles past their comfort level in order to see progress, you can run into a number of problems when you're lifting to failure each and every set.

 The first major issue is central nervous system fatigue. Workout programs designed to go to failure each and every time will be very draining on the CNS.

Central Nervous System:
The human central nervous system consists of the brain and spinal cord. These lie in the midline of the body and are protected by the skull and vertebrae respectively.

 This collection of billions of neurons is arguably the most complex object known. The central nervous system along with the peripheral nervous system comprise a primary division of controls that command all physical activities of a human.

 Neurons of the central nervous system affect consciousness and mental activity while spinal extensions of central nervous system neuron pathways affect skeletal muscles and organs in the body.




After a few weeks of such a program, it's highly likely that you'll find the CNS is so exhausted that you can't even lift the weight you used to for the required number of reps little own increase it upwards.

 The second problem with going to failure is that if you do this on the first exercise out in the workout, you're not going to have much for a second, third, and fourth exercise after that.

 Since you should be doing at least a couple of different exercises in each workout you do, this becomes very difficult to accomplish.

 Instead, aim to go one to two reps short of failure. This will still get you pushing your body hard and working at the intensity level needed to build muscle, but it won't completely destroy you so that you have to end that workout prematurely and take a day or two off just to recoup.


You Can Run Into A Number Of Problems When
You're Lifting To Failure Each And Every Set.



Tip #3: Only Perform Exercises That Work At Least Two Muscle Groups At Once 


 Bodybuilding tip number three is to focus on compound exercises. You only have a limited amount of time you can spend in the gym each day due to both time and recovery restraints so if you waste this time on exercises that only work one or two smaller muscle groups, you aren't exactly maximizing your potential.

 Instead follow the rule that for 80% of your workout you'll only perform exercises that work at least two muscle groups.

 The shoulder press, for example, will work the shoulders and the triceps. The squat will work the quads and the hamstrings. The bench press will work the shoulders, chest, and the triceps (even the biceps to a very small degree).

 On the other hand, the barbell curl will only work the biceps, triceps pushdowns will only work the triceps, and leg curls will only work the hamstrings.

 All of those exercises aren't really giving you the best results-to-energy invested trade-off, so it's best you keep them limited.

 What's more is that compound lifts you'll typically be able to lift more weight with, and since you read the first tip in this article, you know that's paramount to success.


Tip #4: Fuel Your Body Right Before And After The Workout


 The fourth tip to follow with your bodybuilding workout program is to make sure you're fueling your body properly both before and after the workout.

Failing to get in the amino acids your body will use to synthesize new muscle mass with or the carbohydrates that provide the energy to formulate the new muscle tissue is a critical error that will garner a lack of results.

 If there is one time you can't be uncertain about your nutrition, it's at these two points in the day.

Throughout the rest of the day you can be a bit more flexible in terms of meal times and composition provided you're still meeting your calorie and macronutrient needs, but before and after the workout things need to be 100% 'on'.

Make Sure You're Fueling Your Body
Properly Both Before And After The Workout.



Tip #5: Never Go More Than Two Weeks Without A Change 


 Fifth is the plateau busting bodybuilding tip. If you've ever reached a point with your workouts where it feels as though you are just not gaining any more muscle, this is a sure sign you're in a plateau.

 Plateaus do tend to impact just about everyone at some point or another unless you are being very careful to avoid it.

 What exactly is a plateau? A plateau can be defined as any point in time where you go more than two weeks without any type of progress. To you, the dedicated lifter, it spells wasted gym effort and time.

 In order to prevent this plateau from occurring, your job is to make sure something in your program is always changing. This could be the order of which you perform the exercises, the amount of rest you take in between sets, or even the type of exercises you are performing.

 If you can't bump up the weight in a successive session, it's time to change something else. If you do that, you will be sure you get the results you're looking for.


Your Job Is To Make Sure Something
In Your Program Is Always Changing.


Tip #6: Remember Rest Is Required 


 Finally, to end off our bodybuilding tips, always remember to rest. Far too many people make the mistake of training too hard, too often, without allowing time for recovery.

If you don't allow the body to rest before you go back in the gym, instead of getting stronger, you're just breaking it down further and getting weaker.

 Ideally you should take one day off between each weight lifting workout, but if you prefer to do an upper/lower split that has you working out at a greater frequency, then just be sure you have at least two full days off a week.

 Also, for the cardio-minded, this does not mean go and do forty-five minutes of intense cardio activity. This means rest - active rest if you must (as in a light walk, jog, or swim).

 If you try to push your body hard in other activities on your designated days off, it's going to impact progress.


Conclusion


 So keep these quick but straightforward bodybuilding tips in mind. If you can incorporate them into your program successfully, you'll be on the right track to getting results.

 Don't let yourself suffer from paralysis by analysis. Get a program together and then get into the gym and get going. You can then adjust as necessary based on the results you see.

How To Get Ripped Fast

To have a world class fitness body, you must be muscular of course, symmetrical and balanced, and have a well defined six-pack, but most importantly, you have to get ripped and shredded to the bone! If you do not know how to get ripped fast, then we are about to discuss how weight training, proper nutrition and aerobic exercise will assist in getting a ripped, beach worthy body by next summer. 

Determine Where You Are Starting Before You Start To Get Ripped 

If you do not have the ripped body of your dreams than you are either one of two people: 

1. The 'big guy' at the gym who looks huge in clothes but has no muscle definition when the shirt comes off. You are training like a bodybuilder, eating in a caloric surplus, getting stronger and bigger each week but would never win a fitness model show because of your excess body fat. 

2. Or, are you the 'skinny guy' who thinks he is ripped because your veins are popping out of your tank top, but have no muscle mass to support your frame. Sure, your veins make you look 'ripped' to the bike club but this false sense of 'big' would only get you laughed off a bodybuilding stage. 

To get ripped, you must determine whether you need to start leaning down through a fat loss program or else add muscle mass with a bulking program. You cannot be ripped if you are lacking muscle mass or lacking muscle definition. Don't chase both goals at once. I will address how both categories can learn how to get ripped fast with weight training, nutrition, and cardio. 

How To Get Ripped With Weight Training 

• Skinny guys should train less than 45 minutes each workout.
• Skinny guys should focus on only compound movements and no isolated movements.
• Skinny guys should focus on getting stronger by 5% every two weeks.
• Skinny guys should do no more than 1-2 forced reps to avoid wasted energy.
• Skinny guys should have there body parts split up into a maximum three day program.
• Bulky guys can train from 1 hour to 1 and ½ hours for the extra caloric expenditure.
• Bulky guys can incorporate more isolated movements for caloric expenditure.
• Bulky guys should still maintain their strength which will ensure no muscle loss.
• Bulky guys can include drop sets and pre-exhaust sets for the extra energy expenditure.
• Bulky guys can spend more time per muscle group and split their body parts over 5 days.

How To Get Ripped With Nutrition 

• Skinny guys should be eating about 15 x their current body weight in calories for muscle mass.
• Skinny guys should eat at least 1- 1.5 grams of protein per pound of lean muscle mass.
• Skinny guys should be eating at least 2x as many carbs as proteins.
• Skinny guys should be getting high quality fats with each meal.
• Skinny guys should be getting extra calories through workout nutrition drinks.
• Skinny guys should have their largest meals at breakfast, pre-workout, and post-workout.
• Skinny guys should be eating large quantities of oatmeal, whole grains, potatoes, and rice.
• Bulky guys should be eating about 10 x their current body weight, in calories, for fat loss.
• Bulky guys should eat at least 1 - 1.5 grams of protein per pound of lean muscle mass.
• Bulky guys should eat a 1:1 ratio of proteins to carbs in the day.
• Bulky guys should only eat healthy fats like flax oil, olive oil, nuts, and avocado's.
• Bulky guys should only consume liquid carbs during the workout.
• Bulky guys should consume carbs only in the form of veggies and fruits.

How To Get Ripped With Cardio 

• Skinny guys should only do cardio if there caloric intake is in a 1000 calorie surplus.
• Skinny guys should keep their cardio workouts as far away as possible from their weights.
• Skinny guy should keep their cardio workouts less than 20-30 minutes.
• Skinny guys should do cardio no more than 2 - 4 x a week.
• Skinny guys should perform cardio on a full stomach.
• Skinny guys should have a protein-carb workout drink ready after the workout.
• Skinny guys should avoid long, endurance-style training.
• Bulky guys should do there cardio immediately after weights.
• Bulky guys should do a mixture of long, slow cardio and interval cardio.
• Bulky guys can do cardio up to 7-10 x a week in extreme cases.
• Bulky guys should do cardio on a empty stomach for quicker fat loss.
• Bulky guys should sip on a protein drink to avoid muscle loss.

There you have it. Now you know how to get ripped fast, whether you are a skinny or bulky.

When it comes to training for the ectomorph, he has to train just enough to stimulate growth. Here are some great tips on building a functional program and a sample pyramid routine to put on mass!



Article Summary: An ectomorph needs to train briefly, intensely but frequently.
The 10-8-6-15 program was designed by Vince Gironda.
If you're ectomorph, then follow this workout 3 times per week.




Hypertrophy Training For The Ectomorph By far, the most reader questions I get are from ectomorphs who want size: 

"How do I get big?"
"I'm a hardgainer. How do I overcome bad genetics?"
"I train all the time, but I'm just not getting bigger. Help!"


A lot of these kids sound almost frantic, and this in part lies the problem: too much stress (whether mental or physical) is not good for muscle growth. When it comes to training for the ectomorph, he has to train just enough to stimulate growth. Not more. Not less.

Ectomorph
Ectomorphs are usually "hard gainers" when it comes to gaining muscle mass. They typically maintain a slim appearance despite their high caloric intake. They also often have elongated muscle bellies that gives them a streamlined appearance.



Program Design For The Ectomorph


When people start off in any field, whether it's bodybuilding or some other interest, they tend to emulate those around them and those they aspire to be.

So if you're an ectomorph looking to pack on some size, then you probably picked up a copy of MuscleMag or Arnold's Encyclopedia of Bodybuilding and started doing the routines in there. Or perhaps you emulated the big guys in the gym, and you pumped them for their "secrets" in between their sets on the bench press.


Ectomorphs, however, need to train differently from the big guys. You have to walk before you run. In general, ectomorphs need to follow these guidelines:

1. Eat.

Bodybuilding 101, right? Yet time and time again, this is the #1 limiting factor among trainees. Eat a lot and eat often. If you are not eating 5-6 meals spaced evenly throughout the day, then you really are not doing enough to gain weight. Strive to eat the 3 square meals (breakfast, lunch and dinner) and 2-3 snacks in between.


2. Keep Your Sets Low.

The ectomorph has a limited capacity for stress, so it's best not to overtrain with many sets of many different exercises. Limit your sets to 4-5 of one exercise for each body part.



3. Pyramid Your Reps.

Although programs such as 10x10 and 5x5 work great for the other body types, the ectomorph responds better to a pyramid of reps instead of a constant rep scheme. The reason is two-fold:


The ectomorph can't handle too much stress and staying in one rep range for too long will overwork that particular motor unit. Pyramid training allows the trainee to briefly tap into increasingly larger motor units from set to set without overworking them.


The ectomorph is still a newbie. The fact that he is still skinny means he is still at a young "training age" regardless of his chronological age. He needs to practice and warm up on the movement with higher reps before tackling heavier and heavier weight. And the ectomorph definitely needs to tackle the heavier weights in order to gain size.


4. Rest Long Between Sets.

In order to tackle the heavy weights, the ectomorph must rest longer than normal between sets. Three to five minutes between sets is a good range to shoot for. Resting this long does 2 things:


Your nervous system fully recovers from the previous set, so you're fully charged to lift heavy on the next set.


High rest periods coupled with lower reps (i.e. 5-7) elicit a huge dump of testosterone into your bloodstream.



5. Train Frequently.

An ectomorph needs to train briefly, intensely but frequently. An ectomorph cannot handle high volume workouts, so his volume should be spread across the week. Three times a week is best.



A Solid Approach To Training The Ectomorph


There is a program that (when tweaked) fulfills all of the training guidelines listed above. It is not a new program. It's been around for 60 years and is by far the most popular program in gyms all over the world. In fact, you may have been doing the program, never the realizing the name: it's Vince Gironda's 10-8-6-15 program.

The 10-8-6-15 program is self-explanatory. Perform 10 reps on an exercise, rest. Perform 8 reps, rest. Perform 6 reps, rest. Finally, perform a flushing set of 15 reps, and you're done with that exercise.



I know what you're thinking: "If this pyramid program is so effective, and I've been doing it all this time, why aren't I huge?"

For one thing, most people take the "everything and kitchen sink" training approach that they see in magazines. Ask yourself this: Is your chest program bench press, incline press, dumbbell press and dumbbell flyes? If you're doing this many exercises for the chest with a rep scheme of 10-8-6-15 on each exercise, then you're overtraining! If you're an ectomorph, then you should be concentrating on one exercise per body part and that's it.


The second thing is because of this "kitchen sink" approach, the workouts become too long and to compensate you fracture the workouts and follow a split routine. You end up training each body part only once or twice a week. This is great for intermediate and advanced lifters, but it sucks for beginners and ectomorphs.

Remember what I said about high frequency training for newbies? Weight training is a skill and like any skill, it needs to be practiced frequently for you to get bigger and stronger.


The 10-8-6-15 Program

If you're ectomorph or a beginner, then follow this workout 3 times per week. For each exercise perform 4 sets with a rep scheme of 10-8-6-15. Rest 3 minutes between sets.

Increasing your body with the power of Bodybuilding

The only way you can increase your body’s strength and energy is to first understand how the various groups of muscle in the body. If you are training at the gym there are several techniques that can act as a shortcut to help you transform your body constitution.Include the following;

The focus on business travelers perfect

You need to make sure that travelers are who you are flowing in an orderly and smooth. A rule that deals with traveling is that you must ensure that the concentric phase you then at least 1-2 seconds. When you reach the peak of the concentric movement, you must assume that their position is about one second before leaving. When you are in the eccentric phase should take you 3-4 seconds before launch. This routine will help to increase the tension in your muscles and help smooth the transition phase between concentric and eccentric phase. If you want to stimulate all the muscle you need to focus on creating high tension and contraction.

Focus on retention of muscle tension for long

You’ll know you’ve successfully executed your representative when you can maintain proper tension in the muscle fibers involved. This follows the principle of size on the type of muscle recruited will depend on the type you want to achieve resistance. As a bodybuilder your work should only sit back and let the muscles to kick into action. You should avoid movements that cause hitches, firing or take the fall of the peso.

During training, you should not use heavy weights over your body may be able to lead.

If you are a bodybuilder trying to transform your body then you need to make sure the weight you are carrying does not exceed their upper body strength. If you do not have proper command of the weight after the weight you are carrying is too heavy. Bodybuilder is always a good command of the appropriate weight that are training with. You need to engage the eccentric and concentric phase without difficulty. As a bodybuilder you need to make sure that you can control the eccentric phase and concentric correctly because each requires very different levels of energy.

Train as a coordinated

You need to target all muscle groups correctly from the neck, torso, arms, midsection, the back and legs. You need to take separate times during the week to separate the various muscle groups individually so that you may be able to get the best result. If you put ‘t do that increa

His mantra of training must be progressive overload

When the body remains static becomes satisfied and therefore you should avoid this event because it leads to a plateau bodybuilders. You must increase your muscle overload constantly.

ses your muscle will not be balanced so you will end up the commitment to its constitution of the body.

Avoid the common mistakes for beginners of Bodybuilding

There are an infinite number of different programs and methods you can use to try to build muscle Massachusetts. The key is you have to follow them correctly and take care of your body in terms of how much you eat and drink. In addition, your muscles need adequate time to recover and rebuild after heavy training sessions.

In addition to providing care to these principles at the base, there are a variety of other mistakes that beginners commonly incur. For best results, make sure you do not fall into these common traps:

- Not having a plan: No matter how experienced you are, you need a plan to get started and allow you to keep sight of its progress and results. Buy a small notebook or diary that you can take with you to the gym and around the rest of your day. Keep track of things such as:

A charge of where your personal body now targets where you ‘with reference to your body and try to get the training strategy for how you will fill the void.

Planning and strategy – you need to plan the steps involved to implement its strategy and training to reach your goal.
Results that follow – you need to see how you’re doing and if you are living up to their expectations. Keep track and you will see what works and what doesn ‘T.

Also, if you use a calendar and a series of trainings provided you ‘with reference to a lot less likely to miss any sessions, which will keep it on track to successful muscle building.

- Make decisions poor consumption: To help avoid the poor decisions they eat does not lose sight of their diet in their daily or use a separate book to cover everything you eat and drink. He ’s important to fuel your body with adequate protein at appropriate times, and he ‘ s also important not to eat excessively. Custody of the track allows you to walk this fine line.

- Losing money on supplements or drugs: Generally, the majority of supplements and drugs on the contrary out there do not live up to the demands they make. Illegal drugs such as steroids are extremely harmful to your body and of course can land in trouble with the law. Avoid all of these things and save money and be annoying.

- Doing the same training every time: If you do the same training every single week your body and your muscles will adapt and you won ‘t you see the results you are looking. Be sure to add variation and challenge your muscles to grow bigger.

When their training is the same for each session, your muscle growth will eventually stop because your muscles are accustomed to what you’re doing. So if you want to add more weight or pushing for more repetitions will stimulate growth. You can also increase the length or intensity of their sessions cardiias or add another system to challenge further.

- Not being able to rest and recover: The bottom line is that your muscles need time to repair and build again. You need to get much sleep and your muscles need training media breakage