Once you have learned a little about muscle building and you are ready to move beyond those grocery store protein shakes, you will need to learn how to boost your muscle building through the use of the most common supplements on the market. These supplements are perfect when added to the workout shakes you are already drinking, so if you are currently using a premixed protein shake, the time has come to move to the powder.

The muscle building supplement cocktail has three parts.

• NOS – NOS, also referred to as nitric oxide, comes in a pill form and helps to add some extra pump to your workout. Scientifically, the NOS pills are said to increase energy, mental focus and blood flow to the muscles. NOS is most often take before and after the workout.

• Creatine – Creatine comes in a powder form and can be added to the pre-workout shake. Creatine is said to help build muscles larger and stronger by metabolizing the energy source for the muscle, adenosine triphosphate.

• L-Glutamine – Glutamine is a naturally occurring amino acid in the body. During times of stress, the glultamine levels in the body are depleted leaving the body worse for the wear. L-Glutamine is a powder supplement that is added to the post-workout protein shake in order to refill the depleted reserves. During exercise, the body releases Glutamine and has no idea how to stop. When all the stores are depleted, the body’s immune system, protein synthesis and natural growth hormone release are all affected.

These three supplements are the most common used by the muscle building community. You will not find a bodybuilder that does not use a form of NOS, Creatine and Glutamine. If you want to take your workout to that next level, this cocktail may be for you.

We all have mood swings. One minute we can be feeling on top of the world, the next we are well and firmly down in the dumps. Often there is no obvious reason for these feelings and many of us are frightened to tell our doctors for fear of being put onto long term medication that we may find difficult to come off in the future.

Of course, if you think you may be suffering from severe depression, then you must visit your doctor and work out a plan of dealing with it that suits you. But if you are prone to feeling ‘low’ without any specific cause now and again, then there are natural remedies that can help you.

Many people who find that they suffer from mood swings are deficient in B vitamins. These help the body to utilize iron, and also help to keep the brain functioning properly. The most common B vitamins are B6, B12 and folic acid, and as they are water soluble, they need to be topped up every day. If you suffer from bouts of feeling low, then try altering your diet to include such foods as eggs, milk, fortified cereals and dark green vegetables such as spinach, which are all a rich source of B vitamins.

If your symptoms are more severe, you may consider trying acupuncture as a way of relieving them. Fine needles are pushed into specific points on your body, known as energy channels or meridians. This is said to help the energy flow more freely throughout your body. Acupuncture is said to stimulate the production of pain dulling substances which prevents mood drops. Many people find that they do not have to understand how acupuncture works in order to benefit from it, and it is used in a variety of cases where conventional medicine has not worked out.

A less invasive method of preventing a drop in mood is by adding the herb rosemary to your cooking. It is an ideal accompaniment to roast lamb, potatoes and steamed vegetables. Rosemary has been found to be a powerful antioxidant. It stimulates digestion and blood flow to all parts of the body, including the brain, and this is why it may help with mood swings. If your moods swings are brought on by bouts of tiredness and lack of energy, then this herb could help!

Bach Original Flower Remedies have been used for many years, by people in all walks of life. The original ‘rescue remedy’ is well known to calm nerves naturally. But many people do not realize that other remedies are available that can help to lift your mood in general. Try using mustard, hornbeam, gorse and gentian. These are not an instant fix, but over a month or so, you should notice your moods and general outlook on life improving.

Finally, and arguably the most pleasurable method of lifting depression and experiencing a feeling of general well being comes through eating chocolate! Even better, it is now proved to have a mood lifting effect by triggering the release of endorphins, which is well known as the body’s feel good chemical. Of course, it is also well documented that exercise has the same effect. If you choose chocolate, then make sure it contains at least 70% cocoa, and plain chocolate is always best. If you are watching your weight, then buying the best quality chocolate that you can afford, with the highest cocoa content, will mean that you will only need to consume small amounts.

If you find that these methods do not lift your low mood then you may be suffering from a more serious form of depression and should always seek medical advice.

We’re all familiar with the fact that exercise is essential to good health but exercise can actually strengthen your immune system. Although it may sound cliche the key really is moderation. Moderate exercise is beneficial to the body’s overall well being because it boosts the function of the immune system.

Studies show that people who engage in moderate exercise on a regular basis suffer from less colds and upper respiratory infections. People who are more sedentary in their lifestyles are also more prone to colds. Studies on the effects of exercise on the immune system remain ongoing but the general concensus indicates a definite benefit.

Working out too hard can have the opposite effect. Studies also show that strenuous exercise may weaken the immune system. As stated previously, the key to optimum immune efficiency is exercise in moderation. In order to promote a healthier lifestyle and decrease chances of cold or infection it would be wise to engage in moderate exercise three to five times per week.

Of course, there are many forms of exercise that may suit your particular preferences and lifestyle. You may prefer to join a gym, use exercise equipment in the comfort of your own home or workout to an exercise DVD. Whatever your workout choice is doesn’t matter as much as consistency and dedication to a healthier lifesyle. Many people get bored easily and find it difficult to stick to a routine. If that sounds like you it can be helpful to participate in a variety of activities that provide you with the exercise you need but are fun to do and keep you from getting bored.

You can try biking, hiking, swimming, skating and even dancing. Get the family together for a baseball game. Play basketball, tennis or soccer. There are sports related activities for every season. Do something different each week. You might want to try yoga or quigong. The fluidic movements of such alternative forms of exercise are beneficial to the whole body/mind/spirit system. They help to bring about a relaxed and meditative state of mind as well as to balance the body. Doing yoga or quigong can clear the body of toxins and enhance function of the immune system. They also help to conserve energy rather than expend it.

No matter what form of exercise regimen you choose to participate in it is important to check with your physician first. You should have a thorough check-up and discuss the type of exercise you are considering with your doctor. Always be certain to get your doctor’s permission before starting an exercise routine or making any lifestyle changes that could affect your health.

Do it for you, and for your life. Looking good for bikini season or showing off the results of those crunches is terrific, but seeing your grandchildren grow up is also pretty fantastic. That’s why, when it’s time to put your Lifetime resolution into practice, you’ve got to make the right choice and diet to live. Read on, and you’ll feel good about doing right by your body!

A balanced diet is a time-tested healthy choice. The best way to treat your body is not by withholding needed nutrients, but by being smart about what you eat. Trimming down can involve a few adjustments, but radical changes, drugs (this includes many “supplements”) and extremes are giving your body a beating, and it will remember, especially if this is an annual ritual. You’ll find that eating well is its own reward, and will actually help fight cravings naturally!

Extreme results can vary from increasing your risk of osteoporosis (and brittle bones even in your 20’s!) and losing your muscle mass, to heart problems and even death. Rather than risk denial in saying “well, that’s not me…” check your habits and find out whether it really is you or not. It’s your choice, of course, but it should be a fully informed one.

First, check the food pyramid. Are you keeping up with it? If you’re not, you may not be getting the nutrients you need. If your particular diet requires an extreme adjustment, like near zero fat intake, very low carbs, or a lot of protein, realize that is going to confuse your body, no matter how short term. Your body always tries to make do with whatever you give it, or handle excesses if you overindulge. Sometimes it will start robbing from muscles or vital organs to meet your needs. As the old commercial once said, “it’s not nice to fool mother nature,” so diets that trick your body may come back to haunt you.

Next, are you taking any appropriate non-diet vitamins and supplements? This is not the diet aids, but just plain old multivitamins and other nutrients your body needs. You may find that, if you’re not getting the right nutrition from food and supplements, your body is giving you cravings which add weight as it tries to direct you to the foods you need. If you can’t find the right fresh foods when they are out of season, multivitamins might be a reasonable answer to keep your body in balance.

Are you messing with your metabolism? It’s a lot more than “fat burning rate,” it’s your internal temperature, energy level, stress on your heart and on the organs that make up your endocrine system including adrenal glands, thyroid, pancreas and more. This is one area where a checkup might help. Your doctor can order tests to ensure that your system is in good regulation - it could be a simple thyroid or blood sugar problem is affecting your weight and overall health. If you’re a diabetic or possibly could become one due to heredity, weight or “Syndrome X,” this is a particularly risky area to mess with by yourself – your body may already be struggling without your interference. In any case, supplements that affect this area could give you unnecessary stress on your body, and since they are usually not prescribed exactly for you, some users find that the regular dose can be an overdose of potent stimulants, and a night of anxiety or a trip to the ER is all you get out of them. If you love yourself, love your body and be kind to it.

Finally, there’s exercise. Yes, it’s time for the gym for everyone stuck indoors in winter, and a good workout feels great. It really feels like you’re doing something, even the first day. This is another metabolism thing, though. A slow start, and looking for long-term results is the way to go. It’s true, very new exercise gadget or technique promises to throw away that outdated concept and give you instant results, but perhaps they are only promising the results that they can deliver, and not what you really need to be healthy. Why just burn calories when building muscle mass (which adds healthy weight!) adds calorie burning muscle to your body? Check with a trainer for more information.

ALL Year, resolve to be good to yourself for the long run. Take good care of your body and your health, and you will be rewarded for years to come, not just for the coming summer beach season. You’ll be surprised how you good you feel when you eat right and take care of yourself, and you might even cut yourself some slack in the bikini department because of it!

Exercises to fit into your Skinny Jeans Skinny jeans are the latest must-have fashion at the moment but many women worry that they will not fit into theirs as they are not as lean as they could be. By following an exercise regime you can fit into your skinny jeans and be able to strut your stuff like you were on the catwalk!  The best exercise to perform to give you thinner legs and lose your saddlebags is the Penguin Shuffle and this is how to do it: 

• Hold the ends of a resistance band in each hand and stand on the centre of the band with your feet hip-width apart. There should only be a few inches of band between your feet.
• Then curl your hands up towards your shoulders.
• Keeping your arms curled, take one step in the to the right with your right foot until the band is taut.
• Then take one step in the same direction with your left foot.
• Continue side stepping 6 to 8 times to right and then reverse the direction and do the same.

By following this exercise you will see results within a week and be able to fit into your skinny jeans in not time! 

One exercise that gets rid of the dreaded “muffin top” over hang is the Plank and here’s how to do it! 

• Lie face down and the floor and raise yourself up, balancing on your forearms and toes, clasping your hands together, align your spine and pull your abs in so that your lower back does not sag.
• Hold this position for 10 to 60 seconds (you will get better with practise and be able to hold it for longer each time) focusing on keeping your torso straight.
• Perform 1 to 2 sets each day for maximum results.
• Admire your fantastic flat abs!

Another way of making sure you fit in to your skinny jeans is to stand up properly, this may seem a little like common sense but you would be surprised as to how many people don’t stand up correctly. Here’s how to do just that: 

• Stand with your back against a wall, keeping your feet at a comfortable distance from the wall, heels together and toes apart.
• Pull in your abs and gently press your entire back, as well as your neck and shoulders into the wall. Letting your arms hang down at the sides.
• Drop your chin to your chest and then peel your neck off the wall, followed by your shoulders, upper back, middle back and the lower back.
• Keep your tailbone and butt against the wall and hang forward for a moment and the slowly reverse the movement, pressing your entire spine back onto the wall.

By following this exercise you will improve you posture and by standing up straight you can instantly shed 10lbs – so will look and feel amazing. Use these exercises every day and in no time at all you will be looking amazing in your skinny jeans.