How to get a FLAT STOMACH!! My top 10 tips

How to get a flat stomach. how to get rid of love handles. common questions I get about flat stomach.

I know what its like to struggle with a bloated belly. I've lost 40lbs and a heck of a lot of blubber off my belly. Follow my tips and lose the jiggle.
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Protein Power: Nine Simple Guidelines

by Chris Aceto

Show me a bodybuilder who is afraid of eating a lot of protein and I will show you a bodybuilder who is afraid of success. Protein is the key element in your physique building bag of tricks, the difference between taking baby steps in your bodybuilding career and making giant leaps.
Before making protein the main ingredient of your bodybuilding diet, check out the following helpful tips on how to use protein under various circumstances.
By applying these simple guidelines to your plan of action, you will be able to get huge, yet hold on to your mass when dieting.

1. Rely on Protein for Anabolism
   It is a no brainer: Total protein intake and total caloric intake will determine whether or not an anabolic (growth) state can exist. If you eat a lot of calories, carbs and fats without eating enough protein, you can kiss muscle growth goodbye.
2. Meet Minimum Protein Requirements
   You must consume at least one gram (g) of protein per pound of bodyweight daily. A 200 pound bodybuilder needs a minimum of 200g of protein per day.
3. Be Aware of Maximum Protein Guidelines
   This tip applies to hardgainers with fast metabolic rates. If you are blessed - or cursed - with a metabolism that forces you to burn protein for fuel, then increase daily protein intake to 1.5g per pound of bodyweight. Under these conditions, a 200 pound bodybuilder would consume 300g of protein per day.
4. Consume Complementary Carbs
   Carbs are not complete anathema to a bodybuilder in pursuit of mass. Take in 2g of carbs per pound of bodyweight daily, unless you're dieting strictly. This will provide your body with sufficient carb stores to draw on for energy, instead of tapping into protein stores that should be reserved for muscle building.
5. Eat More Protein When You Diet
   To get ripped to the max, you have to cut way back on dietary fat while reducing carb intake. This double whammy forces the body to burn more protein as fuel, which will put your muscle tissue at risk. Dieting bodybuilders should increase protein intake to 1.5g per pound of bodyweight to compensate for the reduction in carbohydrate.
6. Count Protein Grams
   When calculating total grams of protein, include only complete sources, such as meat, fish and eggs. Disregard incomplete sources like oats, rice, bread and other grains.
7. Ignore the RDA Advice on Protein Intake
   The Recommended Dietary Allowances (RDA) for protein are inapplicable to bodybuilders, as are studies recommending .75g per pound of bodyweight. Such figures are typically calculated by experimenting with university students - a.k.a. recreational bodybuilders - and are well below the requirements for hardcore bodybuilders in training.
8. Use Protein Powders
   I recommend protein powders that include fast acting whey, which is naturally dense in branched chain amino acids; slower acting casein, and ummune system enhancing soy, which is also high in glutamine.. These three sources sombined will yield a better net increase in mass than a single source powder such as casein alone. As a rule of thumb, try to get 50% of your protein intake from powders in order to accelerate absorption into muscle tissue.
9. Keep It Simple
   The overcomplication of bodybuilding nutrition is ridiculous. Here is a simple edict to follow in pursuit of mass: Fix you protein intake at a minimum of 1g per pound of bodyweight, with a max of 1.5g for those of you with a fast metabolism or who are dieting like crazy. Then eat at least 2g of carbs per pound of bodyweight, and avoid all excess fats that are not already contained in your protein sources. If your bodyweight does not increase, add more carbs to the mix.

That is it! No magic bullets for mass; instead manipulation of protein and other nutrients offers just enough ammo for gaining size.  

Courtesy of GetBig.com

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8 Ways To Fry Your Thighs!

By Mike Matarrazzo

1. I come from a boxing background and I like to stay loose, so I will stretch 15-20 minutes before I train quads. I think gorging the muscle with blood is one of the biggest precursors to muscle growth, and the more you stretch the muscle fiber, the more blood it can hold. I start with my quads first, then my hams. Hamstrings are incroporated into a lot of quad movements; if you've ever pulled your hamstring, you know you can't train your quads at all.
2. Strict, heavy squats are the way to add quad size. But you get to a certain point where you have the right amount of size on your quads and you're just going for more sweep and muscle density. Full range of motion hack squats really hit the outer sweep of the quad.
3. I always like to make sure I never go so heavy that I can't do at least eight reps, and I try to never do more than 15, unless I'm doing it on purpose.
4. Since the legs are a very large, dense muscle group, I think it takes many sets to properly work them. I typically do 6-10 sets per exercise, using the first three sets as a semi warm up. I also like to test myself and see how strong I really am and how much I can take. I've learned that doing 6-7 sets really burns my muscles out. I still experience muscle soreness, and I honestly believe it's from doing the extra sets. Precontest, I might do as many as 10 sets of each exercise per bodypart.
5. I train quickly and intensely, allowing myself only 7-20 seconds between sets. I feel the leg shouldn't be receoved before the next set; they'll have plenty of time to recover when I get out of the gym. Between sets, I shake the muscle out a bit, just to get the blood in there. I'd never advise this pace for begineers or for those who want to gain muscle mass. In the end, you need to be very instinctive about your rest intervals, just like other training variables. Find what works for you.
6. I don't lock out at the top of squats and leg presses. This takes the muscular strain off the muscle and puts too much pressure on the knees themselves, making the joint vulnerable to injury.
7. For quad separation, the most important thing is using a full range of motion and really squeezing the muscles. Don't just fly through the exercise; do it at a slower pace and try to hold the weight for as long as possible. I really believe that pulls out the striations and separation.
8. My quad workout is very basic, but basic works. The exercises I do are pretty much the same for each workout. My legs feel like rubber at the end, tending to cramp up if I sit down or get in the car, so I move around for about 15 minutes afterward.

Courtesy of GetBig.com