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Your guide to guns: Nine weeks to bigger arms

March 13, 2008 / Anthony Stalter

It’s no secret that when most guys decide to start lifting weights, they do it to try and improve on one of these three muscle groups: their chest, arms and/or abs.

Well, Bullz-Eye.com fitness editor Mike Furci has you covered on one of those three muscle groups in his two-part guide: Nine weeks to bigger arms.

In part one, Mike discusses how to train your biceps, with a focus on four fundamental principles: variety, concentration, form (not poundage) and work the muscles from all angles. Mike also details the exercises, tempo and sets you should use to help develop?your biceps.

In part two, Mike writes about triceps and once again gives you the exercises, tempo and sets you need to complete your?goal?of bigger arms.

Now all you need to do is get to work.

Arms, Bodybuilding, General training, Specific workouts, Weight training, Workout programs

Do sleep-deprived kids get fat?

February 19, 2008 / Anthony Stalter

A study reported by the USA Today says children that don’t get enough sleep are more likely to become overweight, compared to children who do enter sandman nightly.?

Researchers at Northwestern University in Evanston, Ill., reviewed national data on more than 1,400 kids ages 3 to 12; follow-up data on the same children were collected five years later. The parents completed time diaries on children’s bedtime and wake-up times. Children’s height and weight were measured on two occasions.?The National Sleep Foundation recommends that preschoolers get 11 to 13 hours of sleep each night. Children ages 5 to 12 years are supposed to sleep 10 to 11 hours a night; teens, nine hours.?

Findings in the journal Child Development:?

• Many children aren’t sleeping enough on weeknights: 10-year-olds slept an average of 9.5 hours a night; 14-year-olds, 8.5 hours; 17-year-olds, 8 hours.?

• About 36% of children ages 3 to 8 who slept an average of 10 hours — too little for the wee ones and barely enough for the older children — were overweight by middle school.?

• Only 30% of children in that age range who got about 11 hours of sleep a night were overweight in middle school.?Eleven to 13 hours of sleep each night sounds like a crap load compared to the recommended seven to eight hours for adults.Eleven to 13 hours of sleep each night sounds like a crap load compared to the recommended seven to eight hours for adults.Eleven to 13 hours of sleep each night sounds like a crap load compared to the recommended seven to eight hours for adults.Eleven to 13 hours of sleep each night sounds like a crap load compared to the recommended seven to eight hours for adults.

Eleven to 13 hours of sleep each night sounds like a crap load compared to the recommended seven to eight hours for adults.

Eleven to 13 hours of sleep each night sounds like a crap load compared to the recommended seven to eight hours for adults.

Hygiene, Magazine Hype

6 OXO – higher test, lower estrogen

February 19, 2008 / Mike Furci

Better health, better wellbeing, more muscle and a higher libido are all side effects of higher testosterone levels.? What red blooded male doesn’t want to feel stronger more aggressive and hornier??

During male puberty, androgens (testosterone) cause secondary sex characteristics to develop:?? deeper voice, broader shoulders, more muscle mass, wider shoulders and facial hair growth.?? These levels of testosterone continue until we start to get into our early 40’s.? As men proceed through midlife, we slowly start producing less and less testosterone.? Unfortunately we have an inverse production of estrogen.? This change in hormone levels is sometimes referred to as andropause.

Hormone replacement therapy is a healthy solution to combat the symptoms of andropause.? However, for those who do not want to take hormones or for those who just can’t afford it, a few supplements offer a viable drug free alternative.

A study reported in the Journal of International Society of Sports Nutrition 2007,4:13, analyzed the effects of? supplementing for 8 weeks with 6-OXO, a supplement made by Ergopharm purported to be an aromatase inhibitor.? 16 males consumed 300mg or 600mg in a double blind manner.? Blood tests were taken at weeks 0,1,3,8 and 11(a 3 week washout period).? Results showed significant increases in testosterone, free testosterone and an increase in the testosterone to estrogen ratio, all being desirable.?

Looks like a winner!

Anti-Aging, Hormone replacement, Men's Health and Wellness, Testosterone boosters

Baked Potatoes vs. Sweet Potatoes

February 8, 2008 / Anthony Stalter

How do baked potatoes stack up against their brothers, the sweet potatoes? Cooking light.com pits them head to head.?

Calories
6 oz. Baked: 189
6 oz. Sweet: 214

Fat Grams
6 oz. Baked: .17 grams
6 oz. Sweet: .19 grams

Fiber
6 oz. Baked: 4.2 grams
6 oz. Sweet: 7.1 grams

As the article notes, while baked potatoes have less calories and fat grams, sweet potatoes have almost three grams more of fiber and have more beta carotene, which helps build immunity and strengthen bones. Both are loaded with vitamins, but it’s important to eat the skin (especially with a baked potato) because that’s where most of the vitamins are stored.

While either baked or sweet potatoes are healthier than bread, try to reach for the sweet the next time you’re at the grocery store.

Foods products, Nutrition, Xternal Fitness, Xternal Furci

It’s not enough just to have a spotter…

February 6, 2008 / Anthony Stalter

…make sure you have a competent one, too. Here’s a video clip to help encourage your ass to have a partner or spotter who knows what the hell they’re doing. (Thanks to one of our readers, Build Muscle Fast, for sharing the clip).

The kid who breaks the fish tank and yells out, “Mom! Mom!” is hilarious.

Bodybuilding, Exercise, General fitness, General training, Motivation, Power lifting, Weight training, Xternal Fitness, Xternal Furci