Build Muscle From Home

By Jonathan Potkins

Is it possible to build real muscle from home? I get that question a lot and the answer is yes!
You don't have to join a gym to build muscle or get stronger. With the right equipment and planning you can have an effective bodybuilding program from the comfort of your home.
Maybe you can't afford a gym membership due to your financial situation. You lead a busy lifestyle and would prefer to save time by training at home. Maybe you're simply too embarrassed or uncomfortable to train in a regular gym setting at the moment.

What ever the reason there are many benefits from working out at home. You don't have to wait forever to use the equipment. You don't have to smell everybody.

You get to listen to what ever music you like and feel more confident because you don't have a group of people around you. I could grunt, yelp and scream through my sets if I was in the mood without disturbing anyone (hey, squatting to failure isn't easy okay?) or train shirtless if I felt like it. When the workout was over, I could sprawl out on the floor in exhaustion and know that my post workout shakes were just a few steps away, and that I wouldn't have to hobble to my car and spend anymore time driving home.

The only real disadvantage is that your exercise selection will decrease because you won't have access to certain pieces of machinery such as a leg press or calf machine. You can purchase certain machines if you have the money to spend and plan on training at home over the long term, but for the majority of people this simply won't be possible.

The good news is that planning out a proper bodybuilding routine does not require the use of any fancy equipment, and all of the machine exercises that you would regularly perform can be swapped for free weight substitutions. Build muscle from home required equipment.

Here is the basic equipment that your home gym should contain:

1) An adjustable barbell with free weight plates - A cast iron set is probably a good idea, and you must also make sure that you purchase enough weight so that you can continually progress from week to week.

2) Adjustable dumbbells - This is much more efficient and cost-effective than purchasing an entire set of dumbbells. You should be able to buy the barbell and dumbbells together in a single set.

3) A bench with incline adjustments - A good sturdy bench is a must-have for performing bench presses and other seated movements. If possible you should purchase a bench that can be set on an incline and that also contains safety catches if you plan on training alone.

4) A chin-up bar - These can usually be purchased for 15-20 dollars and can be placed inside of a door frame.

5) A squat rack - This is usually the trickiest piece of equipment to purchase, as a full squat rack can be pricey. Squats are an irreplaceable movement and should always be a part of your workout routine, especially if you don't have a leg press machine handy.

If you can't afford a squat rack then you'll have to be creative. The bottom line is that you must have some sort of apparatus that will allow you to safely unrack a loaded bar and drop the bar onto a safety catch (or the floor) if your strength gives out during the lift. Don't ever squat without a safe place to drop the bar! Most full squat racks will also provide a chin-up bar on top, so you can kill 2 birds with one stone if you decide to purchase one.

There you go the best top five pieces of equipment for you home. Try using a fitness ball, no it's not girlish you actually get a really good workout. Do push ups on it and it works you pecs and your abs because your abs have to keep you center. Do sit ups and your abs get stretched while being work which increases your gains.

With the right equipment and information you can absolutely Build muscle from home.
This is Jon Potkins answering all your fitness questions.

For more information join me at http://freeyourabs.com - plus free report when you subscribe!

Build Wealth in Forex

By Soli Kator

Forex trading is done without commissions and thus proves to be a hugely attractive opportunity for investors dealing on a daily basis. Clearly the immense leverage in global Forex trading is what lures a lot of players into the game. Before deciding to participate in the Forex market, you should carefully consider your investment objectives, level of experience and risk appetite. There are lots of reasons why you should involve in Forex trading. When you enter the Forex trading market you will enter as a buyer or a seller of a particular currency. Remember, you can build wealth in Forex, but you can destroy it as well.

Now when studying your charts at the beginning of each trading session, the eye can easily pick up this free Forex signal and identify key levels of support and resistance and where price has already made attempts in the last few days to break through a previous high or low. A beginner education in Forex trading should not put your money at risk. Past trends do have their place in Forex trading as most traders will admit, and using the charts to track historical trends can assist a trader in making a snap decision.

Most of them refer that they are the team of professional financial investors who are experienced and talented in some kinds of businesses, the most mentioned are Forex (foreign exchange), which is always said to be the most profitable business nowadays, some invest in stocks, others in property. It can be called the domestic currency or accounting currency or even be termed as the primary currency of a Forex currency pair. There are few qualifications for becoming a Forex retail trader, so it is a good place for the budding investor to start.

Essential of Forex Trading Number 7: Keep an accurate and detailed log of all your good and bad trades. If you are a beginner in the Forex system here are the 3 things you must do in order to profit with Forex: Look into good a Forex tutorial. Simply type in a "beginners education in Forex trading" into a well known search engine like Google or Yahoo and you will be presented with scores of websites offering you step by step articles and also full downloadable e-books and e-courses on the subject.

Soli Katirhttp://www.solikatir.com/Forex-Enterprise.html Learn how to have a legit online business that puts real money into your bank account.

Strength Training - Strong Muscles Build Faster Metabolism

By Anne Mcdonald

There are many sound reasons for including a large element of strength training in your overall fitness program.

Strength training is sometimes referred to as resistance training because muscles and groups of muscles are isolated and worked against some form of resistance.

Sometimes the resistance takes the form of our own body weight, sometimes the fixed weights on the machines in the gym and sometimes free or hand held weights.

Use it or lose it
Having toned, active muscles means that they are functionally fit. This means that he everyday demands made of them such as lifting, bending and stretching can be met without fear of strain or injury. In our everyday lives we don't often have cause to use all our muscles to their maximum.

A good example is that we rarely need to lift weight above our heads. We design our homes and storage systems so that we don't often have to do that because it's difficult.

The result is that the muscles in our shoulders hardly ever have to work really hard and so become weak. So then our shoulder joints become vulnerable if we put any strain on them so we find even more ways to avoid using them.

Strong muscles build faster metabolism
Toned, active muscles demand far more of our calorific intake than inert muscle and stored body fat. The more lean muscle we have, the higher our metabolic rate which is the speed at which our body converts the food we eat into useable energy.

When we work our muscles, they grow to meet the demand we put upon them. If we work them regularly and keep them toned and active, we can, not only improve our metabolic rate but maintain it at that improved rate also.

If we encourage our body to develop a greater percentage of lean muscle by regularly working out with weights, we will need more calories to maintain the extra muscle. If at the same time we eat a healthy diet that contains fewer calories than we are used to, we will encourage our body to use our stored fat as fuel.

In fact the only really effective fat burning exercises are those used in a full body weight training workout.

If we try to lose weight by dieting alone without systematically working our muscles, we will certainly lose some lean muscle tissue as well as body fat. This will in turn result in lowered metabolism which will make losing weight and keeping it off more and more difficult.

Another important and desirable side effect of weight training is that recent observations suggest that strength training puts sufficient demands on our bones to encourage an increase in bone density. This is particularly useful for women who tend to lose bone density post menopause as oestrogen levels dwindle.

What to do and how to get started
The two main ways to workout with weights are to use the fixed weight machines at the gym or to use hand held weights at the gym or at home.

You get the best all round weight training workout using hand held weights. Because you're not strapped into a machine you have to use all your muscles to maintain your posture and balance whilst isolating the particular muscles you are working. If you learn to use a fit ball to help support yourself while using your weights you also get the opportunity to work all the core muscles of your torso at the same time.

Some reliable tips
You must learn the correct techniques involved in strength training and understand exactly what it is you are trying to do. You need a good program to follow, either one on one with a fitness professional or a program designed and illustrated by a fitness professional.
If you don't get it right it won't be effective and you could strain muscles and damage joints.

There are plenty of people in gyms up and down the country as you are reading this who are sweating away at their weight training workouts, using the wrong techniques and achieving absolutely nothing. Don't ever be tempted to try to learn from them.

The commonest mistake, usually for men, is to use weights that are far too heavy so that the only way to lift them is to put a strain on their backs or joints. They usually find that when they use the correct technique which is designed to protect their back and joints while isolating and working the muscle, they simply can't do it with that enormous weight anyway. Then they find that all that sweating and grunting they've been doing is quite unnecessary!

Many women on the other hand make the opposite mistake of doing their weight training exercises with weights that are way too small in the mistaken belief that they are much weaker and more delicate than they really are. If you regularly carry a couple or more of carrier bags of shopping weighing at least four kilos in one hand and a hefty toddler on the opposite hip, why on earth would you do your weights workout with a pair of one and a half kilo weights? This won't do you any good at all.

Follow a program that explains how to determine what weight you need for each exercise. Make sure that your weight training is part of an overall fitness program that includes cardio work, core strength and stretching. Add a good warm up and cool down and enjoy!

Anne McDonald has been a personal fitness trainer for the past 6 years and has more recently qualified as a life coach. As well as one on one training she operates her website http://www.workoutforlife.net providing fitness and weight loss programs for her online clients.
All her online programs come with her personal support and coaching if needed over the phone and by email.

You are welcome to use this article as long as you reproduce all of it and include this bio and link to her website.

Build Your Credit

By Justin Scarborough

When your credit is is below 620 it can be a real pain! Credit problems are embarrassing and will effect your quality of life. If you cant get a car loan you have to drive a hunk of junk. With bad credit you cant buy a house. You will have lots of problems with bad credit.

So what the heck can you do? Well you have several options. You can say screw it and never use credit. Could use someone elses name to buy the things you want a friend or family member legally of course. Or you could get your credit up to where it should be and stop the embarrassment. The best option is to fix the problems. Pay EVERYONE back. That way you can move on and live the life you always wanted with a nice car. You could get out of that apartment and own your own home. Get that great credit card so you can Buy that new tv!
I'm no expert but I will tell you what worked for me. Step by Step

1. Pay down all credit cards. do not cancelle cards that will negatively effect your credit

2. Make ALL payments on time

3. Get a copy of your credit report and make sure everything on it is correct

4. Always have at least 4 credit reporting loans or bills. You can have more if you wish but dont over extend yourself.

5. If you cant get approved for a credit card get a secured card

6. Need a new credit Card?

http://justinjscar.ecreditdirectory.com

Article Marketing - How to Build Your Pre-Qualified, Super Responsive List With Article Marketing

By Jeff Herring

Article marketing and I have been friends for a long time. I've used article marketing since 1994 to build my businesses. For 20 years, beginning in 1986, I was a marriage and family therapist in private practice. For 12 of those years I used article marketing as my main way of driving new clients to my practice. In a city glutted with therapists, most of whom relied on the Yellow Pages in the phone book for new clients, I became the most well known and most referred to therapist by writing a weekly column for the local newspaper.

This led to not only a full practice for me, but a full practice for others as well, as I had to do something with the overflow of clients.

The weekly article was quickly picked up by other papers both offline and online. I ended up doing relationship coaching on the phone before coaching was cool.

All this led to prospects reading my articles, liking what I had to say, and calling me ready to spend whatever I charged for relationship coaching.

Enter the Internet and Article Directories

I've given you this brief bit of history to demonstrate that article marketing works! What's really exciting is that article marketing works even more powerfully on the internet.
Which would you rather have coming to your web site -

1. A prospect who found you in the search engines or through Google Adwords (roughly the online equivalent of the phone book Yellow Pages) who is skeptical and guarded about being sold something.

or

2. A prospect who has read your article online, has begun to know, like and trust you, and can't wait to get to your site to find out more.

Which one would you want on your list?

That's the power of list building with article marketing.

With your permission, I'd like to offer you free access to two of my Article Writing Templates to help you write your articles and build your list. You can download them by going to http://www.TheArticleGuy.com/bonustemplates.htm

Would you like to get in on our free weekly Article Guy TeleSeminars? Visit
http://www.TheArticleGuyTeleSeminars.com to get started today!

From Jeff Herring - The Article Guy and GreatArticleMarketing.com

Body Shaping - How To Build A Nice Butt

By Scott Abbett

The late Vince Gironda, a legend in bodybuilding circles, had some eccentric opinions. It's said that his gym in Studio City, California was devoid of free weight squat racks because he believed squatting exercises only created "turnip thighs" and a big butt. Well, what on earth is wrong with thighs that are big near the top (as long as it's muscular size) and a booty that has a protruding contour? These are muscles as deserving of respect and attention as any other. And in the case of the gluteus maximus; it possesses the potential to carry more power and size than any other muscle in the body.

Sometimes it appeared that Mr. Gironda's assertion was that only men shouldn't build their butts. This seems like a sexist opinion. Given that surveys of women have repeatedly revealed that they look at the male posterior as much as vice versa, it'd be natural to assume that inspiring a woman to improve her rear contour might be best accomplished by her male counterpart improving his. Yet I think most women are aware of their derrières and want to make them more appealing. For this reason, the motivation through inspiration might need to go in the other direction. Regardless, building a better butt is best done with the same process (whether you're male or female), despite what some would have you believe with their recommendations.

The number one body shaping principle to keep in mind for improving your butt is to realize that "shaping" or "firming" the area actually requires some muscle building. Adopting the widespread notion that you can noticeably change your glutes without adding some muscle to them will likely lead to unsatisfying results and disillusionment. Muscles don't really improve in shape or become harder without adding new muscle tissue. If you lose three pounds of fat from this region and don't simultaneously gain three pounds of muscle, you'll have a net loss in glute size and it's unlikely that you'll have a nicer butt. This seems especially likely given the fact that muscle weighs more than fat, thereby resulting in less visual mass created by three pounds of muscle than three pounds of fat. Of course, the muscle will likely be more visually appealing than even a third of that fat, but that's venturing in to subjective opinion.

What we want are some objectively reliable methods for steadily building the glutes. The two most effective exercises I know of for accomplishing this are deep squats and stiff-legged dead-lifts. These two movements will build size and shape in your glutes faster and more impressively than doing endless lunges across a gym floor. Yet the performance of lunges is ubiquitous among women while squat racks and stiff-legged dead-lift platforms often appear abandoned by the same. Actually, they seem abandoned by men also. This could be due to the fact that working the glutes within a lower body workout can be an arduous endeavor.

One incredibly effective machine for performing glute-bulging, deep squats while easily maintaining safety is the squat machine by BodyMaster. It has a forty-five degree angled platform to stand on while supporting the weight with arched shoulder pads. When facing inward (toward the weight) on this machine, you can perform what people refer to as a "power squat". With your feet placed as far back on the platform as they safely can be and shoulder width apart, squat downward until your butt touches the back of your heels. This will require that you stick your butt outward as you descend to the deepest part of the squat in order that you don't strain your lower back. It's this hip-protruding posture from the deepest squatting position to the halfway point on your way back up where the gluteus muscles get their best workout.

Stiff-legged dead-lifts might seem counter-intuitive. Society tells us to bend at the knees when we pick up something heavy. But that instruction assumes that our only alternative is to lift from the lower back – which is NOT where you should lift from while doing this exercise.
Bodybuilders know that there is also the option of lifting primarily from the hamstring and glute muscles when picking something up without the use of the quadriceps. Moreover, if you keep your mind focused on your gluteus muscles while lifting the weight, you'll be performing an exercise that is second-to-none for building a strong and incredibly shapely butt.

When performing stiff-legged dead-lifts, it's best be on a platform specifically designed for the exercise. This platform provides a rack for the weight bar at about hip level. It's also narrower than the width of the bar so as to allow the plates on the bar to drop lower than the platform you're standing on when you're at the bottom of the movement. Make sure you keep your feet just slightly wider than shoulder width (for better glute involvement), and bend very slightly at the knees. Holding the bar with your hands at shoulder width, lower the weight by bending at the hips until the bar touches the top of your feet near your lower shins. Then, keeping the back stiff and slightly arched, bring your body back up to nearly upright while pulling from your glute muscles. Be sure to keep the bar up against your body throughout the movement to help prevent using your back.

NEVER attempt these exercises if you have a back injury and always consult your physician before beginning a routine involving these exercises or any other training regimen for that matter.

That said, here is the best four-exercise routine I'd recommend for building the butt:

1. Deep Squats (BodyMaster machine): (4-7 sets of 6 reps)

2. Stiff-legged dead-lifts: (4-7 sets of 6 reps)

3. Leg curls (4-7 sets of 6 reps)

4. Lunges (4 sets of 6 reps)

Yes, I recommend lunges too. However, I suggest doing them at the end of the routine when the glutes have been pre-exhausted by the previous exercises. Also, I recommend that you do them one leg at a time rather than alternating between legs by walking them across the gym floor.

Perform this routine no more than once per week and less often as you progress in development. These exercises, in this sequence, are the surest way I know of for creating an eye-catching… uh… derrière.

Scott Abbett is the author of HardBody Success: 28 Principles to Create Your Ultimate Body and Shape Your Mind for Incredible Success. To see his personal transformation, visit www.hardbodysuccess.com

Squeeze the Page to Build a List

By Sean R Mize

The Squeeze Page is one of the best and most effective methods used by many advertisers to build a list. The reason for having said this is because of the high turn out in the building list compared to the pop up and simple opt in form to generate and built a list. A squeeze page is a page that is designed to serve one purpose only – that is to get your visitor’s information. So how are you are going to really “squeeze” for your client’s information?

• Your squeeze page must contain a powerful and potentially stronger headline driven at identifying the benefits. This powerful headline will usually catch the attention of the reader.
You might also want to identify the good things about your site and do not forget to include a call to action statement.

• Make sure that your squeeze page is not too lengthy. People who read the page will not be scrolling the page up and down to make sure the opt in box appears.

• You may want to include your personal information and some photos of yours to add a sense of personal touch on the squeeze page.

• Make sure that the squeeze page is giving your prospective clients enough information in order for them to entrust their e-mail address and relevant information on the opt-in box. I would suggest, to attract them to do that, to give some freebies or gift of any sort for entrusting the information on the box. Do not make hard sell on the squeeze page.

Do you want to learn more about how I do it? I have just completed my brand new guide to article marketing success, ‘Your Article Writing and Promotion Guide‘

Download it free here: Secrets of Article Promotion

Sean Mize is a full time internet marketer who has written over 1574 articles in print and 11 published ebooks.