How I Built Muscle At Home (Without Weights)

 

When you cant get to the gym try these exercises at home.

5 Surprisingly Simple Ways You Can Burn Extra Calories From Home

 You don't have to go to the gym, or even outdoors, to burn calories. As a matter of fact, you can burn all the calories you want right from the comfort of your home.

With that being said, here are 5 surprisingly simple ways you can burn calories from home.

Get Active as Soon as You Wake Up

A simple way to get your body ready for the day is to do a small amount of exercise right after you wake up.

This could be lunges, squats, push ups, or even walking in place. Just take 10 minutes to get moving!

Raise Your Heart Rate

Raising your heart rate several times throughout the day is a great way to burn 200-400 calories.

The number of calories you burn will of course depend on the type of activity you do.

A simple way to raise your heart rate is to jog in place for 30 seconds. Take a 60 second break and then do it again.

Repeat this interval 6 times.

Sounds simple but it ain't easy!

Do Interval Training During Commercial Breaks

When you are looking to burn maximum calories in minimum time, interval training is the way to go.

Next time you're watching your favorite TV show, plan on doing intervals during every commercial break.

Intervals are short, intense bursts of exercise.

Great examples would be running on the treadmill as fast as you can during the commercial break, or doing as many push ups as you can.

Trust us, you will get a killer workout by doing interval training during commercial breaks.

Keep Your Home Cool

Yes, studies have shown that keeping your home cool can significantly increase the amount of calories you burn throughout the day.

As a matter of fact, just being in a cool environment can help you burn up to 40% more fat.

Sit On The Floor While Watching TV

Sounds crazy but it works...

When you sit on the floor your body is forced to use more muscles in order to keep you in an upright position.

You will also use more muscles when you stand up.

The simple act of recruiting more muscles will lead to you burning more calories throughout the day.

Though these 5 tactics sound super simple, they are also extremely effective.

Give them a try and let us know what you think.

You might be surprised with just how many more calories you will start to burn throughout the day.

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I Wore 18 Fitness Trackers... This One's Best!

 

For a good review of the latest fitness trackers check out this video.

5 Things To Consider When Buying A Smart Band

 

Whether you want to purchase a smart band to maintain your fitness lover or just want to show your style, you can get a good one. The good thing about these devices is that they come in a lot of price ranges to cover the needs of people with varying budgets. Before you purchase a unit, we suggest that you consider a few things. It is not a good idea to purchase a clone device as it may not work well. Without further ado, let's check out some things that may facilitate this purchase.

Go for a Water-Resistant Unit

Even if you are not a swimmer, we suggest that you go for a unit that won't stop working in the water. Since you will be wearing this device, it may get wet at some point during your workout routine. Therefore, we suggest that you get a unit that won't go out of order if you get wet by mistake. Ideally, you may want to get a smart band that is completely water-resistant.

Opt for a Lightweight Device

As far as the design of these devices is concerned, we suggest that you look for a lightweight unit. The reason is that heavy devices are uncomfortable to wear, especially if you need to wear them on a regular basis.

Besides, you may want to consider the importance of the color of these units. If you like something attractive, you may consider pink white, or any other bright color. Make sure that your chosen color won't look bad once it gets a little bit dirty.

Consider the Number of Sensors

Make sure that your desired fitness band comes with some essential features. For example, you may want to get a device that comes with automatic exercise detection, blood oxygen level, sleep tracking, and heart rate monitor, just to name a few.

As a matter of fact, you may want to look for these primary health features when looking for a good fitness band. Besides, you should get a device that can allow the tracking of the exercise mode.

For instance, if you are a regular swimmer or hiker, you should get a unit that can help you track these activities without any problem.

Check for Compatibility

It is better that you look for a device that supports android and iOS devices. After all, this type of device can help you even when you have decided to change your smartphone. The fitness tracker should be able to support your phone through a phone app.

Also, the device should allow you to control your music files. You should be able to play your desired music files without any problem.

Battery Life

Generally, the life of fitness trackers is between 5 and 7 days once they are fully charged. Therefore, we suggest that you get a unit that can be good for at least 10 days on a single charge. Make sure that the charger is easy to replace.

Long story short, we suggest that you look for these things when looking for your desired smart band. Hopefully, these tips will help you get the most out of your device.

Garmin Venu 2 is a Garmin invention that can help you watch your vitals. It's a good golf training buddy.

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Light vs Heavy Weight (Science-Based)

 

How should you train, light or heavy weight?  This video helps to explain scientifically the benefits of light weight high reps vs heavy weight low reps.

Sicilian Volume Training: A Program You Can't Refuse!

 There are many excellent "volume" routines out there, but who can forget that July 1996 issue of Muscle Media 2000 when Charles Poliquin introduced German Volume Training? MM2K was quite a magazine at the time and GVT was (and still is) one hell of a program! I know I made some great gains from it and I continue to use it periodically with clients.

These programs work by obeying the Law of Repeated Efforts, which basically means that you target a group of motor units and expose them to an extensive volume of repetitions. In other words, you trash them!

As Poliquin put it: "The body adapts to the extraordinary stress by hypertrophying the targeted fibers. To say this program adds muscle fast is probably an understatement. Gains of ten pounds or more in six weeks are not uncommon - even in experienced lifters!"

Let's look at an example of the first phase of German Volume Training:

Poliquin Routine (a.k.a. German Volume Training)

Day 1 - Chest & Back

A1) Flat DB Press (neutral grip) 10 x 10 @ 4010, 90 secs
A2) Medium-Grip Chin-Ups (supinated) 10 x 10 @ 4010, 90 secs
B1) Incline Rope Cable Flyes (pronated) 3 x 10-12 @ 2012, 60 secs
B2) One-Arm DB Row (elbow out) 3 x 10-12 @ 2012, 60 secs

Day 2 - Legs & Abs

A1) Cyclist Back Squat (heels raised) 10 x 10 @ 4010, 90 secs
A2) Lying Leg Curls (feet inward) 10 x 10 @ 4010, 90 secs
B1) Swiss Ball Crunch 3 x 12-15 @ 2010, 60 secs
B2) One-Leg Calf Raise 3 x 10-12 @ 2210, 60 secs

Day 3 - Off

Day 4 - Arms & Delts

A1) Mid-Incline Hammer Curls 10 x 10 @ 4010, 90 secs
A2) Parallel-Bar Triceps Dips 10 x 10 @ 4010, 90 secs
B1) Standing Rope Upright Rows 3 x 10-12 @ 2012, 60 secs
B2) Lean-Away Lateral Raises 3 x 12-15 @ 2010, 60 secs

Day 5 - Off

• For all the "A" exercises, start with a 20RM load.
• Only increase the weight when you're able to perform all 10 sets of 10 reps.
• Perform this routine for 6 cycles (i.e. 6 workouts per body part) then change to a routine with greater intensity.
• When you return to this routine, use a 10 x 6 set/rep scheme for all "A" exercises (starting with a 12RM load this time.) Make sure to use different exercises at that point.

In general, strength is related to intensity (load) and size requires volume (sets, reps, time under tension, total workload, etc.). Most volume programs you see in the magazines tend to promote sarcoplasmic hypertrophy unless very heavy loads with low reps are advocated (which tends to promote myofibrillar hypertrophy if enough sets are performed).

According to Brad Schoenfeld, low rep sets (below 5) improve neuromuscular response, or the ability to use heavier weights. Moderate reps (8-10) are optimal to build muscle mass for the following four reasons:

1. Optimizes fiber recruitment - stresses different motor units and fibers (i.e. FT II A&B, and even ST)

2. Increases anabolic hormonal response - Testosterone and GH

3. Enhances cellular hydration - greater muscle pump (called "reactive hyperemia") drives plasma and water to muscle which stimulates protein synthesis and inhibits proteolysis (protein breakdown).

4. Heightens myofilamental damage - optimum amount of tension and time under tension (TUT) above a minimum threshold increases potential for damage to muscle tissue.

Zatsiorsky has nicely demonstrated in his book, Science and Practice of Strength Training, that the total amount of degraded protein is highest in the 5-10 RM range and thus leads to greater hypertrophy.

Here's a simple volume program offered by one of the legends in the bodybuilding world, Vince Gironda.Okay, enough talk, let's get to some more routines!

Apparently, Gironda had experimented with thousands of routines and concluded that "the seasoned bodybuilder can always get an honest workout by performing a routine (every other day) consisting of working one exercise per body part for 8 sets of 8 reps" (except calves, which Vince says are a high rep muscle, and 20 reps minimum should be employed).

Gironda Routine (a.k.a. 8 x 8 System)

DB Lateral Raises
Wide-Grip Parallel-Bar Dips
Seated Lat Pulley Machine Rowing
Kneeling Face Down Cradle Bench Triceps Pulley Extension
Body Drag Barbell Curls
Heels On Block Squat
Calf Raise
Crunches With Weight

• Perform 8 sets of 8 reps on all exercises except for calves where you'll do 8 sets of 20 reps.
• Use a 2-0-2-0 tempo on all exercises.
• Maintain a short rest interval of 15-30 seconds (don't let go of the bar between sets)

Frequency depends on your training age (and thus loads used) as well as your level of recovery. Intermediates can split the program in half; advanced trainees may need to split the routine into three days to make progress. Remember to have a day of rest following each workout.

Fitness writer, Rob Thoburn, also put together an interesting volume routine. Don't be fooled by its simplicity. If size is what you're after, this routine will get the job done.

Thoburn Routine

Day 1: Chest (BB flat bench press), Shoulders (BB military press), Triceps (BB close-grip bench press or parallel bar dips with added weight as necessary)
Day 2: Back (BB bentover rows or wide-grip pull ups), Biceps (BB curls or DB curls), Abs (crunches with added weight behind head as necessary)
Day 3: Quads (BB squats), Hams (BB stiff-legged deadlifts), Calves (standing calf raises)

• Not including warm-up sets, do 10 sets per muscle group.
• Lift as much weight as you can for 6-8 reps - no more, no less.
• Rest 45-50 seconds between sets - no more, no less.
• Train each muscle group twice per week.
• You don't need to do any cardio, unless you want to.
• Take days off whenever you feel it's necessary.
• Learn to listen to - not just hear - your body.

Simple and effective! The only issue I have with this scheme is training each muscle group twice per week. Of course, if you have some "assistance", then you can recover enough to make adequate gains, but most natural trainees can train each body part twice on this type of plan within a 10-14 day period. I'll discuss this in further detail a little later.

Another great program you may not be familiar with comes from Ironman contributor George Turner. Much like GVT, the Turner routine is based on high volume, except higher intensities are used (due to the use of RM loads). Here's the program as it was outlined in his Real Bodybuilding audiotape series in the nineties.

Turner Routine (a.k.a. HUGE! Program)

Day 1 - Chest & Back

1. Bench Press

• 2 warm-up sets (15,12 reps) followed by 10 sets x 10 reps
• drop 10 pounds every 2 sets

2. Wide-Grip Pull-Ups

• 2 warm-up sets (15,12 reps) followed by 10 sets x 10 reps
• decrease load every 2 sets

Day 2 - Legs

1. Full Squats

• 2 warm-up sets (15,12 reps) followed by 6 sets x 10 reps

2. Lying Leg Curls

• 2 warm-up sets (15,12 reps) followed by 6 sets x 10 reps

3. Standing Calf Raise

• 2 warm-up sets (15,12 reps) followed by 10 sets x 10 reps
• decrease load every 2 sets

4. Bent-Knee Deadlifts

• perform 6 sets x 6 reps
• pyramid weight (add weight each set)

Day 3 - Off

Day 4 - Delts & Arms

1. Seated DB Press (pronated)

• 2 warm-up sets (15,12 reps) followed by 8 sets x 10 reps

2a. Seated DB Curls (no back support)

• 1 warm-up set of 15 reps followed by 8 sets x 8 reps
• superset with

2b. Lying Triceps Extensions (hands 6" apart)

• 1 warm-up set of 15 reps followed by 8 sets x 12 reps

Day 5 - Off

(One word of advice: try not to plan much after leg day. Trust me!)
Okay, below is my revised version of this program. Many elements are maintained but we'll go through the details afterward.
Catanzaro Routine (a.k.a. Sicilian Volume Training)

Day 1

A1) Mid-Incline DB Press (neutral grip) 10 x 6 @ 5010, 90 secs
A2) Medium-Parallel-Grip Chin-Ups 10 x 6 @ 5010, 90
B1) ShoulderHorn DB External Rotation 3 x 12-15 @ 3020, 60
B2) Wrist Roller Extensions 3 x 60 secs TUT, 60

Day 2

A1) Back Squat 6 x 10 @ 4010, 90
A2) Lying Leg Curls 6 x 6-8 @ 5010, 90
B) Standing Calf Raise 10 x 10 @ 2010, 30
C) Bent-Knee Deadlift 6 x 6 @ 32X0, 180

Day 3

A1) Seated DB Press (neutral grip) 8 x 10 @ 4010, 60
A2) Seated Zottman Curl 8 x 8 @ 4020, 60
A3) Lying EZ-Bar Triceps Extension 8 x 12 @ 3010, 60
B) Swiss Ball Side Flexion 3 x 12-15 @ 2020, 90

As far as frequency is concerned, three scenarios exist:

Scenario #1: Day 1 - Day 2 - Off -Day 3 - Off - Repeat (3 in 5 schedule)
Scenario #2: Day 1 - Off - Day 2 - Off - Day 3 - Off - Repeat (3 in 6 schedule)
Scenario #3: Day 1 - Off - Day 2 - Off - Day 3 - Off - Off - Repeat (3 in 7 schedule)

Advanced trainees (i.e. greater than two years of continuous training) can repeat the cycle three times for a total of 4 workouts per body part. Intermediates (i.e. between one and two years of training experience), on the other hand, can perform as many as 6 cycles before changing routines. This program is not suitable for beginners.

As mentioned earlier, most volume programs induce sarcoplasmic hypertrophy rather than myofibrillar hypertrophy. This routine attempts to influence both by using repetition maximum (RM) loads. In other words, there are no reps in reserve - each set is taken to the limit with a decent weight.

GVT, for instance, starts off with 10 reps in reserve. The Gironda and Thoburn programs use a horizontal sequence where you complete all sets of an exercise before moving on to the next (as opposed to a vertical sequence where you alternate between antagonistic movements) and since the rest intervals are short (i.e. 15 seconds and 45 seconds respectively), the weight used must be light!

Obviously, using RM loads will cause fatigue and it's not uncommon to lose a rep or two each set. To accommodate this, decrease the load every second set so that the Mid-Incline DB Press may look like this:

Set 1 - 6 x 100
Set 2 - 5 x 100
Set 3 - 6 x 95
Set 4 - 5 x 95
Set 5 - 6 x 90
Set 6 - 5 x 90
Set 7 - 6 x 85
Set 8 - 4 x 85
Set 9 - 6 x 80
Set 10 - 4 x 80

As you can see, the load has been dropped by 5 pounds per dumbbell every other set, but you may need to adjust this depending on your needs. (PlateMates, for instance, will allow even smaller drops and can be quite useful here.)

If performance drops by 3 or more reps from one set to the next then terminate this exercise for the day since you've cleared what's considered the "critical drop-off limit." Continuing on at this point would be counterproductive.

The beauty of GVT compared to the others lies in the vertical sequencing (i.e. antagonistic pairing) of exercises. This allows for adequate rest and greater performance. When you incorporate this sequence into the Turner routine to allow for adequate rest with decreasing weight using RM loads, it yields the optimal system for growth.

I've also found it necessary to adjust the number of sets per workout. Advanced trainees will need to drop 2 sets per workout for the "A" exercises on Days 1 & 3, and 1 set per workout on all the exercises on Day 2. The "B" exercises on Days 1 & 3 can increase by 1 set per workout until the 4th and final workout where you would taper.

Intermediates should drop 1 set per workout for the "A" exercises on Days 1 & 3, and 1 set every other workout on Day 2. They can increase the "B" exercises on Days 1 & 3 by 1 set every other workout until the 6th workout where they would taper.

What else have I altered? Here are a few things:

• Ever tried performing pull-ups for 10 sets of 10 repetitions? I'm talking about full-range (i.e. from a dead hang to chin clearing the bar) with a controlled-tempo pull-ups. Good luck! 10 sets of 6 is more reasonable. Make sure to use additional loading when necessary.


• The problem with most volume programs is that they can lead to imbalances and tend to neglect the smaller muscles. Sicilian Volume Training takes this into account.


• First of all, all vertical and horizontal presses/pulls are performed with a neutral grip and the external rotators of the humerus are trained to somewhat offset any internal rotation that occurs during the routine. Also, the wrist flexors get one hell of a workout with chin-ups and deadlifts, so the wrist extensors are trained dynamically with wrist roller extensions and statically during Zottman curls.


• Finally, SVT is relatively balanced throughout. For instance, many of the core muscles are used statically in the sagittal plane during presses, chin-ups, squats and deadlifts. The SB side flexion exercise allows for some training in the frontal plane. And the elbow flexors get trained with supinated, neutral, and pronated grips between the chin-ups and Zottman curls.

If you're old enough to remember one of my first articles, the analogy I used to describe the Sicilian Crunch was that "it feels like a dozen mobsters have unloaded rounds into your abdomen by the time you finish!" Guess what, Sicilian Volume Training feels like they've torched your entire body! It's definitely a form of torture that works!

If you want results, then this is a program you can't refuse!

References

Kennedy, R. Beef It! Upping the muscle mass. Sterling Publishing Co., Inc. New York, NY: 1983.
Poliquin, C. German Volume Training - A new look at an old way top get big and strong! Muscle Media 2000, Inc. Golden, Co. July 1996, No. 51.
Poliquin, C. The Science of Rest Intervals. Muscle Media 2000: May 1996, No. 50: pgs. 92-95.
Schoenfeld, B. Repetitions and Muscle Hypertrophy, Str. Cond. J., 22(6), 2000.
Thoburn, R.
Turner, G. HUGE! For Incredibly Fast SIZE Gains (Tape 14.) Real Bodybuilding (George Turner Audiotape Series.)
Zatsiorsky, VM. Science and Practice of Strength Training. Champaign, IL: Human Kinetics, 1995.

John Paul Catanzaro, B.Sc., C.K., C.E.P., is a Certified Kinesiologist and Certified Exercise Physiologist with a Specialized Honours Bachelor of Science degree in Kinesiology and Health Science. He owns and operates a private gym in Richmond Hill, Ontario providing training and nutritional consulting services. For additional information, visit his website at http://www.CatanzaroGroup.com or call 905-780-9908.

Note: John Paul has just released his new book The Elite Trainer: Strength Training for the Serious Professional. The book features 55 programs, dozens of training methods and cutting-edge techniques, and over 100 exercise illustrations. Pick up your copy today at http://www.TheEliteTrainer.com.

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Quercetin Berberine

 

My wife has been using this supplement to control her blood sugar levels with great results.

The Benefits Of Berberine

 As far as natural supplements are concerned, berberine is a popular compound. It's found in a lot of plants like Goldenseal, Phellodendron, tree turmeric, oregan grape and barberry. This bright yellow compound is used as a dye. Besides, it's used in conventional Chinese medicine and in Ayurveda in order to treat microbial infections, gastrointestinal conditions, and oriental sores, just to name a few. Let's take a look at some benefits of berberine.

Uses of berberine

This compound is popular as it helps manage a lot of age-related conditions like diabetes, blood pressure and cholesterol. Let's discuss some important benefits it offers.

1. Regulates your blood sugar levels

If you don't have enough insulin in your body, you may develop insulin resistance, which can increase your blood sugar levels. This may damage your body cells, organs, blood vessels, and nerves. So, taking berberine can help regulate your blood sugar levels.

2. Helps you manage your weight

Obesity can result in a lot of health conditions like depression, diabetes, hypertension, and cardiac disease. Although exercise is an ideal way of losing weight, it may not be possible for everyone to lose weight with exercise. Therefore, taking berberine supplements is a good alternative.

For instance, if you take 500mg of this supplement per day for twelve weeks, you can lose around 5lbs. This is a great way of losing way, and the good thing is that you won't have to spend hours in the gym lifting heavy weights.

3. Regulates your cholesterol levels

Heart disease is on the list of the most common causes of death in the world. In the US, around 2,300 patients die because of cardiovascular disease on an annual basis. According to estimates, around 17.9 million people lose their lives because of CVDs across the globe.

Berberine can reduce lipid levels in your blood in addition to reduce intracellular cholesterol. Besides, this compound can reduce the dietary cholesterol in your small intestine. Also, it can increase your HDL as well, which is good for your health.

Is Berberine good for Anti-Aging?

Berberine is a good AMPK enzyme activator. Therefore, it helps as an effective longevity booster and anti-aging agent. Aside from this, it may also promote your mitochondrial function and health.

Why should you supplement with berberine?

Your endocrine system is quite important for your tissue function, metabolism, development, and growth. As you get older, this system is affected by your physiological and biological changes. So, it interferes with the catabolism, production and secretion of chemicals and hormones.

Therefore, taking berberine supplements is a great idea to restore the balance. These supplements are good for the endocrine system of glands. As far as anti-aging supplements are concerned, this one is best.

The takeaway

In short, berberine is an ideal supplement for you if you are looking for a way to lose weight, reduce cholesterol levels and prevent a lot of conditions. Many experts recommend berberine as one of the most effective supplements out there. It slows down your aging process and triggers your endocrine system. So, taking these supplements is a great idea.

You can take a look at YouthandEarth if you want to purchase berberine supplements for longevity and anti-aging.

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A better way to track your fitness progress is with a Body Fat Caliper.  A scale can only tell you so much when you are turning that fat into muscle.  You may have heard that muscle weighs more than fat, checking your body fat percentage can give you a better picture of your progress.