Mens Health-Biceps And How To Get Them Bigger

How To Get Bigger Biceps

Mens Health-Biceps And How To Get Them Bigger

Biceps are relatively small as muscles go, but they’re important. “Any time you pull, grab, hug, grapple, carry, or lift something, your biceps are working,” says BJ Gaddour, C.S.C.S., creator of Men’s Health StreamFIT and author of Your Body Is Your Barbell. Find out how your “guns” compare to the average guy’s below. If you don’t measure up or if you just want to grow bigger, keep reading for the best ways to work one of your favorite muscles.

THE AVERAGE GUY’S GUNS
Let your arm hang by your side. Grab a tape measure and have a friend or trainer record the circumference of your bicep. Don’t flex.

Age    Inches
20-29    13.1″
30-39    13.7″
40-49    13.7″
50-59    13.6″
(Source: The Centers for Disease Control)

Go Beyond Average
“In order to make your biceps grow to their max potential, you’ll need the right combination of exercise volume, intensity, and time under tension,” says Gaddour. If you want to hit your biceps from every angle, add these four techniques from Gaddour to your workout routine. Are you ready for sleeve-busting muscle?

Close-Grip Negative Chinup: Stand on a box or bench beneath a chinup bar. Grab the bar with your palms facing you and your hands only two to four inches apart. Jump up, pulling your chest to the bar. Hold the top position for 2 seconds, and then take 3 to 5 seconds to lower yourself until your feet touch the box. That’s one rep. Do 3 sets of 3 to 5 reps. Take 2 minutes rest between sets. Increase the difficulty over time by adding a weight vest, chains, or a dip belt.

Isometric Chinups: Follow your negative chinups with two isometric versions. First, hold the top position of the chinup—when your chest is close to the bar and your arms are flexed—for as long as you can. Rest for 2 minutes, and then hang from the bar with your arms at a 90-degree angle. Hold this position for as long as you can.

Dumbbell Curl and Eccentric Curl: Select a weight you can typically curl for 10 to 15 reps.  Stand, letting the weights hang next to your side. Turn your arms so that your palms face forward. Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can. Pause, and slowly lower the weight back to the starting position. When you can’t do anymore reps of the classic curl, start curls where you focus on the lowering portion of the move only. Thrust your hips forward to power the weights back up to your chest. Lower the weight, but take at least 5 seconds to do so. Complete as many reps as you can, trying to match the same number of classic curls. Rest for 2 minutes and repeat.

The Biceps Finisher: Stop at the middle position of a curl with your arms bent at 90-degree angles. Hold this for 30 seconds, and then immediately perform as many full-range curls as you can. When you can’t do any more, let the weights hang at your sides and walk for as long as you can. Keep your core braced and your shoulders pulled down and away from your ears the entire time.

Source: Mens Health

Bicep Exercises For Men

Preventing Future Lower Back Pain

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Preventing Future Lower Back Pain

Is it possible to prevent future lower back pain? An honest answer to this question We is yes and no. Accidents are going to happen and it’s possible to get lower back pain again. Although this is true, a large percentage of back pain can be avoided by taking the measurements below. In order to solve your lower back pain, we have to know what is causing the lower back pain. There’s a variety of different causes of lower back pain. To correctly determine the cause of your back pain, you’ll have to see a doctor. Lower back pain can be caused by herniated disc, bad posture, obesity, degenerative disc disease, pinched nerves and many other conditions. If your condition is related to chronic back pain, we can help. I’ll talk about this later. You’re likely here because you have lower back pain can you need relief.

Lower back pain can range from minor pain to severe pain. Everyone reacts to pain differently. In the same sense, everyone reacts to treatment differently also. Today, we’re talking about preventing future back pain. How can you prevent back pain? The best way to prevent future lower back pain is through exercise, stretching and mobility. Now, it shouldn’t be just any type of lower back exercise. It should be specific exercises aimed at increasing the strength and flexibility of your lower back. This is similar to the Doctor’s Back Pain Systems protocol. In our own back pain system, we give you detailed guidelines how to do this.

Prevention and education are two factors of preventing future back pain. I don’t have the percentages but a lot of our clients that invest in our back pain treatment have very demanding jobs. One of our recent back pain patients is a construction worker. For more then a decade, he put hard strain on his lower back and it finally caught up to him. He is now finding relief in treatment but a lot of his back pain could have been avoided by protecting his lower back when he worked. Proper lifting techniques can save you a lot of back pain, time and money. When you lift heavy objects, make sure you hold them close to your chest. When you lift objects off the ground, use your knees. Don’t bend over when your picking up objects, bend your knees. All of these proper lifting techniques would have saved him months of back pain and it can prevent back pain in the future.

Obesity is another leading cause of lower back pain. Your lower back supports the entire weight of your upper body. If you are obese or overweight, this can put a lot of strain on your spine and lower back. If you can take the time to lose weight, you will decrease your lower back pain. I know it’s not easy to lose weight when your obese and in pain. You have to though. Obesity kills and lower back pain doesn’t make it any better. We have several resources to help you lose weight if you need help.

Back pain sufferers, how much do you pay for your lower back pain? This is an honest question. Are you going to physical therapy every few weeks? Are you taking medications for your lower back pain? How much money are you paying to see the doctor? How much is the monthly cost? If you add them all up and they are cheaper then $97.00, you’re getting a great deal. More then likely, it is much higher. Our survey showed that back pain patients were spending an average of $312.33 a month to treat their back pain. I’m here to tell you that you don’t have to pay this out every month to find back pain relief.

Our back pain treatment cost a one-time fee of $97.00. This amount buys our back pain treatment outright and you’ll never pay another penny for anything. Our back pain treatment comes with a 60 day money back guarantee, giving you peace of mind with your purchase. We understand how the economy is, this is why our $600 back pain treatment only cost you $97.00, probably cheaper then your monthly doctor visit. For the low cost of your breakfast for a month, you can end your back pain for good. Upon purchase, you’ll receive free updates and information for life. It has no age limit and comes with a variety of great resources to help you in your journey. Our back pain treatment includes;

  • 12 Online Videos – Learn exactly what you need to know visually. You don’t have to read a guide or interpret exercise and stretching diagrams. See real solutions in action.
  • 3 Cross-Fix Pattern Blueprints – These are your back pain relief manuals. You’re going to determine your Cross-Fix pattern based on a specific pain profile that I designed and use one of these 3 blueprints to fix your pain. Most other plans only include a single guide.
  • 4 Audio Files – Don’t just read about solutions, hear about them. Doctor’s pain relief is a multi-media program, not just another eBook that’s disorganized and hard to read.
  • 30 Minutes of Meditation Coaching With Binaural Audio – Part of your pain relief plan involves some quiet, stress-relieving meditation. These meditation tracks were designed to tap into your brain’s natural ability to alleviate stress and relax. It’s an added bonus, especially considering that tracks like these sell for $30 by themselves.
  • Personal Success Journal – Track your progress. Discover how far you have come and take notes on your personal back pain treatment…part of my plan to keep you motivated.
  • Organization Calendar – I want to make sure you know exactly what to do every day. This calendar guarantees that you stay on track.
  • Progress Checklist – Don’t just feel your progress, watch yourself progress visually.

My 60-Day Guarantee – I Take ALL of the Risk

You can get instant access today without taking any risk. You have 60-days to try it. Think of it like this: You are paying $1.62 per day for 60 days to try it out. That’s what you are paying me to share information that took years of medical training and extensive research to compile. I’m giving you the exact secrets that I use every day to help the patients in my office… and the cost is only $1.62 per day for 60-days. Try it out for that 60-day period. Give up a cup of coffee each day because it will cost you about the same amount of money ($1.62 per day)… and that’s for a cheap cup of coffee. If it doesn’t work, let me know and I will give you your money back. I’ll take all of the financial risk—you only have to give up some of your time.

100-guarantee-seal

Act Now and Get These Bonuses… This is my favorite part!

Because I want to help you get rid of your pain forever… I’m also going to give away some of my best stuff, if you buy my program today.

If you order today, you’ll get these limited time bonuses:

  • Functional Exercise Blueprint – Learn helpful pain relieving and prevention exercises that you can perform without any expensive gym equipment. This is the blueprint containing the advanced set of exercises that you get to do once you’ve made it through the initial phases of self-treatment… that normally sell for $47.00
  • Functional Exercises Video – Learn how to perform the functional exercises correctly—don’t rely only on diagrams in a book. These will take your conditioning to a new level that you never imagined possible. Value $97.00
  • Trigger Point Chart – Discover the secret of trigger point pain relief without needing years of training (like me). It will cover the most common trigger points that refer pain to other parts of your body. For many of my patients… working out their trigger points was enough to eliminate their pain for good. Value $47.00
  • FREE eBook Cracking the Code For Chronic Pain™ – This is an eBook that I sell separately online and in my office every day for $47.00. You will learn about…
  1. The 4 Myths of Back Pain Treatment that are told to you by well-meaning physicians that are actually keeping you in pain.
  2. The Top 3 Mistakes that back pain sufferers make that are guaranteed to exacerbate their symptoms… instead of relieving them.
  3. The 3 Primary Factors that cause your spine to become unhealthy… and what you can do right now to reverse the symptoms caused by these factors.
  4. The 2 Incredibly Easy To Perform Stretches that you can do immediately, that will relax your back and just may give you instant relief from your pain.
  • Insider’s Circle – Most importantly… you will be enrolled in my insider’s circle where you will receive emails throughout the year in which I will send you fantastic information about health, diet, nutrition, exercise, and the latest pain related products that are out there. This is valued at a $97 price point per year.

Now, if you add up every FREE product you are getting, you can see the value of this limited time offer. I’m giving away $335.00 worth of valuable information that took me years to collect!

Only $97.00

Get Free Access And Lifetime Updates

This your opportunity to finally end your lower back pain for good. You have nothing to lose but the pain. Our natural back pain treatment has already helped thousands of men and women end their back pain. You don’t have to suffer anymore, this is your solution. You are always protected by our 60 day money back guarantee and you’ll never pay more then $97.00. If you want to learn more, sign up for our free webinar and have your questions answered. Imagine the money you’ll save because you won’t need a back pain doctor anymore. You’re going to receive a total value of $600 in our back pain system for only $97.00. We’re honored to offer you this and we’ve already seen the success of the treatment. You are on your way to a pain free life today. Just make sure you send your testimonial in so we can publish it. Time to say good-bye to your back pain for good.

 

8 Great Tips To Get Healthy

great tips to get healthy

8 Great Tips To Get Healthy

There’s a lot of different great ways to stay healthy and live a life of longevity and vitality. I’m sure you’ve seen a thousand articles on the topic online and probably even more in magazines and books. We don’t think about when we’re younger and we think we can do anything with our body. Unfortunately, we find out years later that our body must be taken care of in order to feel good. If you’re wondering why you don’t feel good, feel tired all the time or hurt, in many cases, it can point back to your lifestyle. In a age where technology gives us comfort and ease, we’re seeing obesity at a younger age and it’s alarming. So today, we’re going to share some great tips on staying healthy.

1. Educate yourself at a young age. Ever wish you would have took better care of your body when you were younger? Same here. Why didn’t we? Did your parents talk about health when you were younger? Did your teacher teach you the importance of fitness? More then likely, you’ve heard it from somewhere. The problem, kids just don’t listen. You have to embed the importance of a healthy lifestyle time and time again. Education and learning is power. Teach your children or grandchildren at an early age. Make sure they eat good. For those of you that are older, it’s never too late to start getting healthy.

2. Make sure you exercise daily. Studies are showing that we don’t exercise anymore, kids are not exercising. Technology is one of the concerns for the issue. If you have children, make them go outside and play daily. At the very least, they should be active for an hour a day. That is the bottom line. Same for you mom and dad, exercise should be part of your normal daily routine. Daily exercise has a variety of different benefits. As you age, the need for daily exercise arises. Even if it’s just walking, get out there and do it. Although you should be active for an hour at the very least too, any type of exercise will be helpful to you. I know it’s tough finding time to exercise with work and kids. However, your body needs it.

3. All about eating healthy foods. A lot of men and women believe that exercise is all you need to lose weight or to be healthy. That statement is completely false. Not true at all. You can actually lose more weight eating healthy then exercising. The combination of both is what helps you get the best results though. I just don’t want you to eat healthy here and there. Eating healthy should be a part of your daily routine, breakfast, lunch, afternoon and dinner.

4. Get your full 8 hours in. Time is money and money is time, right? Yes, that may be true but sleep is so important to feeling great and living healthy. I know for many for many of you, 8 hours a sleep will never happen. You may have a demanding job, possibly two jobs. You could have children or a busy schedule. I know it can be tough. You still need to try to get your 8 hours of sleep in every night. Your body is a biological clock. If you’re getting proper sleep, you likely wake up and sleep around the same time everyday. If your not on a routine, your likely up at a variety of different times. Try your best to make an effort to get a full 8 hours of sleep. At the least, try to get an extra hour or two then you normally do. You’ll be surprised how much better you feel. Sleep is a great healthy living tip.

5. Drink water everyday. A lot of people do drink water according to studies and that is great. Are they drinking 8 cups a day? Most people are not. If your drinking water daily though, good for you. Our body is made up of water and needs water on a daily basis. Yes, it is recommended that you have 8 cups of water a day. This may seem like a lot but it really isn’t. If you’re not drinking water at all, you need to start immediately. I know men and women that started drinking water daily and felt much better within a few short days. Make water part of your game plan today.

6. Stay away from soda and pop. We go through a lot of soda and pop ladies and gentlemen. Soda and pop is very bad for you. The best outcome is to replace your soda with water. The high amounts of sugars and caffeine are dangerous and very unhealthy. I know a lot of different patients paying for it now. Again, you have to make an effort if you want to change. You want to wing yourself off the pop, don’t just quit cold turkey. Don’t be surprised if you don’t feel good or you get headaches during the process. After years and decades of drinking pop, it can be tough to quit. If your sides or lower back is hurting, it may be caused by the soda.

7. Have a want to feel better. In order to get healthy and live healthy, you have to want to get better. You have to want this for yourself. If you don’t have that motivation, you need too. You may have found this article and your in a life/death situation. If you don’t get healthy, you can die. If you’re in that situation, take these steps to heart. Your doctor told you to get healthy for a reason. To get healthy, lose weight and feel better, you have to have a drive and passion to succeed.

8. You can’t get healthy in one day. You can’t do it all in one day. Getting to where you need to be will take time. Living your life in this situation can have long-lasting results mentally, physically and emotionally. If you’re willing to put the time and effort in to get healthy, I promise you will get there. Take the time and write your new schedule down. If you don’t have time, make time. If you follow these 8 healthy tips, I promise you will get there.