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The best and the fast. When it comes to muscle growth one of those can not happen. My teenage son has started working out with the weights and wants my help. Sure, would love to. He has been training for about a month and got his first pump in his biceps. He thought it was great, like most of us. “I’m getting bigger now” he said to me. I had to let him know that was just a pump and it would go away soon. But him and his friends chase that pump, everyday new muscle group. They think that the more they pump the bigger the will get. Wrong. That pump is a lot like a lot of problems I see in the gym today. Quick. I need muscles fast. New cable machine and everyone is on it. Waiting there turn. New supplement came in and everyone is trying to get there hands on it. New bodybuilder in town and everyone is trying his routine. Latest and greatest. Funny how it never seems to stay around. I remeber pre-exhaution with Arthur Jones and the Joe Wieder principles. All that is gone now. What is left is what works and that is the best for muscle growth.

So what is left? The basics. How boring. Yeah, I know, but it works. Always has and always will. The big basic multi joint exercises. Low reps. high reps. The bench press and the deadlift. The power clean and the squat. Full reps. No half ass stuff. That is the best muscle growth, when you stop training and you have dieted down. What stayed? Protein powders, they stayed, whey and all. The multi vitiamns stayed. The pro-hormones are gone( but not because they did not work, thanks big brother). Gaint sets are gone.

Fast never works, it just will not stay long enough to prove itself. But the best always stays around. Regroup with the basics. Three days a week, full body workouts. Protein powder shakes with milk , that stayed. Twice a day routines left, who has time for that. Give me one heavy set of deadlifts for max reps, to the point of passing out that will build real muscle and the real muscle is what stays. That is the best.

Is your skin irritated by beauty products? Do you think you have sensitive skin? What about your children using personal care products?

You may be interested to know that of the thousands of personal care products on the market, only 11% of them have been tested for safety. This includes all kinds of products, from lotions and soaps to baby care and personal hygiene products. What is worse, many of the chemicals and ingredients these products contain are actually carcinogens or otherwise directly toxic to humans! Curiously, the FDA does not have authority over what the manufacturing companies use in personal care products. And more curiously, most of these toxins have been banned in Europe, but not in Canada or the US. Only recently did the FDA decide to begin enforcing a truth-in-labeling law from 1975 which requires labels to provide information about ingredients that have not been safety tested. 99% of cosmetics and toiletries products in the US market contain untested ingredients, but labels still do not give consumers this information.

Scientists have identified many toxic and carcinogenic substances that are routinely used by people every day through personal care products. Every chemical that comes in contact with your skin is absorbed to some degree. Every time you use a product that contains untested formulas on your body, you are giving yourself a dose of the chemicals. One of the most heinous chemicals that permeates America today is triclosan. Triclosan is a hormone-disrupting pesticide that was recently FDA approved for use in over 140 products. In a test group of over 2,000 people, it was found in the urine of over 75% of them. Triclosan is a chemical that bioaccumulates and is stored in fatty tissue. It causes liver disease. It can end up in breast milk and can cause fetal and childhood development problems. Triclosan is used as a microbial agent in sanitizing products which include hand soaps, hand sanitizers, baby bibs and dozens of other baby products, toothpaste (Colgate, see , undergarments and other clothing, toys, and even countertops and credit cards. It remains in the environment, in streams and rivers, breaking down into chemicals that are toxic to wildlife as well as humans. The risk factors associated with its use are poorly understood or not researched. Read more about triclosan here, including some disturbing lab test results that were omitted from EPA approval documents in 2008.

Phthalates are a large group of toxic chemicals that are used in a host of common products such as hair spray, deodorants, nail polish, perfumes and all sorts of scented items. They are used as solvents and plasticizers in cosmetics and other products. (If you’ve ever thought how “plastic” makeup sometimes looks, you were exactly right.) Black and brown hair dyes contain carcinogens. Cosmetic grade talc (that sounds pure, doesn’t it?) is a carcinogen. Talc has been removed from some products such as baby powders after public outcry, but it still is used in others. Labels will often have a long list of chemicals that are preservatives, and many of them are not stable and will break down into formaldehyde, which is a carcinogen. Some foaming additives and detergent compounds in soaps, shampoos, and cleansers are also carcinogenic. Even lanolin, which is a natural ingredient pressed from sheep’s wool, may contain pesticides and many agricultural chemicals. DDT, which was banned in 1972, sometimes appears in lanolin, so even a natural substance can be contaminated with toxins.

Consumer groups try to keep pressure on lawmakers to clean up this mess. One organization, Campaign for Safe Cosmetics, urges consumers to take a pro-active approach and carefully scrutinize products before buying them. Just because the mainstream products are unregulated doesn’t mean that safe alternatives aren’t out there. Check the Skin Deep Cosmetic Database to learn here. One of the best ways to find safe alternatives is to search online for companies that make their safe ingredients and wholesome manufacturing practices a priority. Usually these companies proudly display their commitment to product safety in a prominent place on their websites, making it easier for consumers to make comparisons.

Can you feel it? That little tug every time you try to zip up your pants? Or have you just resorted to sweats and yoga pants at this point? We all indulge a little during the holidays. And why not? They only come once a year. But with all those plates of fudge, high calorie coffee drinks, oodles of iced cookies, and sugary cocktails, you’re bound to put on a few pounds. It’s inevitable with all that excess salt, fat, sugar, and processed junk in your system. But aside from a little scale disappointment, you probably feel sluggish and blah from the lack of good nutrition. Here’s how you can help yourself feel better in the new year. To know more about the detox, read here: www.emailmeform.com/builder/emf/rev/nuubu-beoordelingen.

1. Acknowledge your shortcomings. This is the first step to any successful change. Yeah, you ate that cheesecake. Three pieces. And an extra large helping of prime rib. And you washed it down with a gallon of soda. Probably not your proudest dietary moment. But so what? It’s done. Now take a minute to think about how it made you feel. Chances are, your stomach hurts, you’ve got a headache, you’re a little dehydrated, and you are longing to hibernate. By associating those feelings with unhealthy foods, you’re less likely to overindulge the next time. It’s fine to have those things in moderation, but keep in mind the reasons why you don’t have them every day.
2. Drink some water. Your body needs this now more than ever. Flush out toxins and rehydrate with 6 to 8 glasses of water each day. Add a slice of lemon or orange, or a few mint leaves to give it some extra flavor if you find plain water too boring.
3. Switch from coffee to green tea to start your day. Coffee is part of most people’s morning routine, but it also sets us up to crave excess carbs and sugar throughout the day. While it’s a good idea to limit caffeine, green tea contains antioxidants that coffee doesn’t. You’ll feel energized, without the crash later on. Or, look for a decaf variety.
4. Up your fiber intake. At times like this, you need to get your digestive system, well, moving again. So pay attention to the amount of fiber in your foods. Choose whole grains like whole wheat toast with an apple or a fruit smoothie with added spinach to start your day, and you’ll be regular again soon.
5. Stick to mild flavors. Hot, spicy foods are not your friend right now. Although they do have health benefits, you don’t want to risk upsetting your stomach any further. You may also want to avoid acidic foods like tomatoes, and oranges. Instead, choose foods that have “neutral” flavors, such as oatmeal. Boring? Maybe. But your system has had plenty of excitement lately. Time to repent. The one exception is ginger, which has been known to soothe upset tummies for generations.
6. Load up on antioxidant-rich fruits and vegetables. Not only do these provide fiber, but they’ll give you antioxidant protection as well. Crucifers, like broccoli, cauliflower, and cabbage, and leafy greens like spinach and kale, are great choices. Or try some red grapes when you’re craving something sweet.
7. Limit your sugar. This is easier said than done, but it’s well worth it. The fact is, excess sugar in our diets increases inflammation. Ironically, we often reach for sugary treats when we feel yucky, but it just perpetuates a vicious cycle. More sugar makes us feel worse, so we wind up eating more sugar. Don’t do that.
8. Avoid processed foods. Like sugar, all those chemicals and preservatives in processed foods mess with your body’s chemistry. This is the time to go for whole, fresh, clean foods. If it comes out of a box or can, you probably should avoid it for now.
9. Get some exercise. No, that doesn’t mean you need to go out and run a marathon or do two hours of weight training. Hardcore fitness can come later. A gentle walk around the block is sufficient to get your blood circulating and keep you from lazing on the couch. Don’t forget to stretch before and after.
10. Pamper yourself. Yep, you read that correctly. Make some time just for you. Turn off the TV, and your phone, and settle in with a book or a stack of magazines. Light a candle. Take a bubble bath. Do some yoga. Meditate. Write in a journal. Whatever it is that helps you enjoy the feeling of solitude, do that. And don’t feel guilty about it. You need this time to help your system rebound.

Now, don’t you feel better already?