Alternative Treatment For Pain

Pain is an unpleasant sensation that ranges from mild discomfort to almost unbearable agony, and can be acute or chronic.

Acute pain is short term and can last from a few seconds to a few hours, days or weeks - for instance, pain caused by injections, migraine, burns, and surgery. The pain may be self-limiting, or it may act as a warning that something is wrong and requires immediate treatment.

Chronic pain is persistent, intractable pain that may worsen rather than improve with time. Common examples are arthritic pain, backache, postherpetic pain (after shingles, for instance), neuralgia, and phantom limb pain. Many complementary medical techniques are useful for chronic pain, which is usually more deep seated than acute and often more distressing, because of its longevity. The prospect of long-term drug therapy to control pain often tips the balance in favor of a decision to try alternative medicine, for this is often gentler, less invasive, and has fewer side effects.

Treatment

Exercise helps to stimulate the endorphins, the body's natural painkillers, and also provides distraction from pain. Even a brisk, ten-minute walk can help, but do seek professional advice before undertaking any exercise program.

Psychological Therapy Our thoughts, feelings, and behavior have a considerable impact upon how much pain we feel, regardless of the causes. If we are depressed or anxious, pain is likely to affect us more; the more we dwell on it or encourage others to treat all as ill, the worse it is likely to become. Psychologists who specialize in pain-relief programs suggest that chronic pain sufferers take up active hobbies or interests as a distraction from it. They also advise positive thinking, whenever feelings of pain threaten to overwhelm them.

Diet and Nutrition

The pain-relieving amino acid DL-phenylalanine (DLPA), which is found naturally in foods such as nuts, cheese, avocados, bananas, sesame, and pumpkin seeds, is available as a dietary supplement, and has proved useful in treating pain. However, consult your physician, since migraine victims and some sufferers of high blood pressure should not use it.

Aromatherapy

Different oils, either sprinkled in a bath or inhaled from a few drops on a handkerchief, can ease various types of pain. For instance, camphor, lavender, and sage can relax painful muscles. Lavender is also analgesic, and is often used in the treatment of migraine. Bergamot, camomile, and marjoram are used to relieve pain.

Visualization This is a technique that helps man people. Close your eyes, relax, and choose an image you could believe would soothe your pain, such as a warm golden glow that melts it away, or a gently flowing stream that carries away. Use whatever works for you.

Relaxation Pain generally feels worse when you are tired, stressed, and tense, so practicing relaxation technique on a regular basis should help to relieve it.

Consult a qualified practitioner/therapist for:

Massage A gentle massage can soothe many kinds of pain and relieve tension. Fear and tension often contribute to the level of pain.

Acupuncture Acupuncture is often used successfully to help relieve conditions such as arthritis, back pain, and chronic migraine. The principal approach is treatment of the meridians passing through the painful area.

Tens (Transcutaneous Electrial Nerve Stimulation) This can relieve back, arthritic, musculoskeleta, cancer, postoperative, labor, phantom limb, neuralgia, migraine, and sports injury pains.

Acupressure This has been known to help relieve chronic arthritis if carried out daily.

Osteopathy and Chiropractic These treatments may help particularly musculoskeletal problems such as neck and shoulder pain, backache, and sciatica.

Alexander Technique Pain that has its root in tension, or is exacerbated by tension, may be relieved by this technique. Backache, arthritis, migraine, and other problems can be successfully treated.

Hypnotherapy, Autogenic Training, Healing, Yoga, and Meditation Any of these disciplines may also be helpful in combating pain, since they are all calming, de-stressing techniques.

You Can Do It- Lose weight fast

These are 9 things every man should set a goal for. Look up the word "fit" in the dictionary. Does is say anywhere how much a man should be able to lift or how fast her should be able to run? No. So we can't find a real definition of what fit means. Use this as your dictionary and get fit with us. Before you call yourself "in shape" try these rules. Any man can follow in the and if you can't go all the way at first we'll give you what you need to make it there. We say a fit man can bench press 1 1/2 of his body weight. Upper body strength for more then just the actually exercise. You'll look good in a tank top, when that guy at the bar hits on your lady you'll be able to throw his weight around.

You'll never have to worry about him again. Lye down flat on a bench press machine, keeping your feet flat to the ground the entire time. Divide the heaviest weight you've lifted times your body weight.

Score: Less than 1.0: a little weak but we can fix this. 1.0–1.49: Ordinary, you're not that bad off. 1.5 or more: You definitely know what's going on.

You want to strengthen a muscle? The key is to lift fats. Follow these for a few weeks and you'll see how much you've improved.

*Take a weight that's about 40% of what you can lift at one time. Do nine sets of three reps. Don't forget to rest about 50-60 seconds between sets. Lower and raise the bar as fast as you can, changine your grip every three sets. Example :start at 16-20 then 20-24 inches apart.

*About three to four days after do three sets of flat, incline or decline barbell presses with the heaviest weight you can lift (six times).

*Press you head into the bench as you are lifting. Doing this will ensure that your spine is perfectly straight. Pushing your head into the bench activates neck extensors.

A man in shape can run a mile and a half in 11 minutes. Your body's ability to give oxygen to your working muscles shows that you're in peak performance. Doing exercises regularly (running) lowers your cholesterol and keeps your body fat to a minimum. This is good for prevention of heart disease. Run a mile and a half as fast as you can (try to keep on the flat surfaces) If you're trying to achieve aerobic capacity you need to be able to run long and fast.Follow these tips for 6-10 weeks and you'll improve your endurance up to 30%.

*If you need to walk that's okay. Every Sunday take a 40-60 minute run. Make sure that you never feel winded at any time. Like I said you can walk.

*On Tuesday do 4-6 half mile intervals at your won pace. Set a goal. If your goal is to run this in 10 minutes, each interval should be 3 minutes and 20 seconds.Don't forget to rest in-between.

*Thursday do 4-6 up hill runs. Run at a good pace. Take two minutes to rest in-between intervals. For the last interval jog for about 10-15 minutes.

*Split the distance into four 600-yard intervals and run them at a pace that's 10 percent faster than your 11/2-mile pace, resting 1 minute after each.

A man in shape can be able to give a good leap forward. This shows lower body strength and speed. This is good for when you're trying to steal base etc...A man that's in shape should score high for a vertical jump. Grab a piece of chalk when doing this, chalk you fingers and stand flat footed against a wall, Put your chalked fingers as high as you can up the wall and mark it. Without taking a step, dip your knees and swing your arms and jump. The distance between the two marks is your vertical distance. Score:20 inches or less: You're not jumping far enough to lift off the ground. Between 20 and 26 inches: Not too bad but you have room for improvement. Higher than 26 inches: Great job.

*If you want to jump higher you'll have to practice it.
*Stand on something that's about 12" off the ground and step off the box. The minute your feet touch the ground jump as high as you can. Keep repeating this about 5 times.

*Do four more sets, rest 30 seconds between sets.

*Never use your first jump to score. You're just getting started. When it comes to strength, your lower half is your better half. Your butt and leg muscles are the root of your body.You need your lower half for almost everything. Get in position in the leg press machine, lower the weight until your legs are bent about 90 degrees then push the weight back up. To figure out your score divide the highest amount of weight you've lifted times your body weight. Score: Less than 1.8: Not very sturdy. 1.8 to 2.2: Not too bad but you can do much better. More than 2.2: Nice leg power, keep it up. Want stronger legs in three weeks? Try this.

* Use a weight that's about 95 percent of the amount you lifted when you first tried. Do 10 sets of one rep, rest for 80 seconds after each set.

*This should be done at least two times a week, and every time you do it take away 10 seconds out of your resting period. period . When your rest period is down to 30 seconds, retake the test and use more weight.

* Before you take the test do a leg press with 20% more weight than what you think you can lift. Lower the weight only halfway before pushing it back up. When doing this your muscles will be expecting a heavier weight. It'll seem a lot easier and you'll be able to lift more.

Swimming is a great workout. It needs aerobic capacity and upper body muscle. Swim as much as you can in 12 minutes. Your total distance in yards will be your score. Less than 500 yards: You're drowning. 500–700 yards: Good but room for improvement. More than 700 yards: Go fishy! There's only about 2 out of 100 people that can swim a quarter mile without stopping. Thats probably because they have poor form and this can greatly affect the way you're swimming.

*Always keep your head straight with your body. *When breathing, I know this sounds weird but breath from your belly button and roll. Don't change the position of your head. You'll float better and use less energy. This way you'll be able to swim more. * Swim 25 yards to practice your form. Begin swimming a total of 200 yards every time you practice. Eight 25 yard intervals. yards Each week add 50 yards until you're swimming at least 500 yards. Bring on 25 more intervals every two weeks, until you can to swim the entire distance without stopping.

How does 40 push ups sound? Tough? Pushups measure upper-body strength .Do you think you can drop right now and do 40 push ups? Try it and see how you do. If you can do this when you really need your upper body strength you'll have it. Get you body on the floor and make sure your arms are parallel to the floor and you shoulders. Start to push yourself up and do this as many times as your body will let you. Score 25 or fewer: not tough enough bud. 26–39: Not too bad but also not too good. 40 or more: Nice bod keep up the good work.

Building an upper body. * Do sets of half the number of pushups that you just did. Rest 60 seconds between sets. When you've done a total of 40 pushups. Example: if you did 12 pushups in the test, you'll need to do seven sets of six pushups.

* Each time you work your upper body do it every four days. Take off 5 seconds from the rest interval. After 12 sessions of this you'll be able to do 40 pushups without resting.

*Time how long it takes you to do as many pushups as you can. Then rest for the same amount of time. Repeat this two to four times. You'll improve your upper-body strength fast.

What does your belly look like? If your belly is growing faster than your kids you have big problems. More fat you have in your belly the greater risk you're at for heart disease. We want you to be a man that's in shape you won't get heart disease. The easiest way to figure your risk level is to do a comparison of your waist and hip measurements. Get a measuring tape and measure your waist at the narrowest point. Measure the distance around the widest part of your butt and hips. Divide your waist measurement by your hip circumference to find out your risk level. Score 0.92 or higher: You're not doing too well. 0.82 to 0.91: Not bad but room for improvement. 0.81 or less: Good going Arnold.

To lose this extra weight you will have to exercise and eat good foods Which probably mean you'll have to go on a diet. Try this, take 250 calories out everyday and burn away 250 calories a day with exercise. That's 500 calories in one day. You're going to do great! 250 calories is about the same as a 355 ml can of Coke and two handfuls of chips. If you want to burn the same number of calories through exercise, try lifting weights for 30 minutes, walk 2 1/2 miles, whatever you're doing it has to get your heart rate up above normal. Only allow so much inside you. Watch your carbohydrates. Which you eat after 5 p.m. As the day goes on your body will store what you eat and turn it into fat.

Whether you're chasing a man who has robbed an elderly lady or running just because you want to see how fast you can go, every now and then a man just needs to test himself. Is it possible for you to do 300 yards in 60 seconds? If so, you have the speed you need for about anything. Run as fast as you can. Do this 6 times, for a total of 300 yards. Score More than 70 seconds: Way too slow bud. 60 to 70 seconds: Keep trying you're on the road for improvement. Less than 60 seconds: Fast as lightning.

*Run at 85% of everything you've got for 1 minute. *Then run at a lower pace, maybe 40% of everything you've got. Alternate between speeds for about 20 minutes. *Try this on a hill to get even better results.

Run as hard as you can each time you push off the line for your first three steps. Run though the middle area of each 25 yard run. Try and keep the same speed you gained from your sprint. This will help your speed alot. Beginning and stopping parts of the run are where most guys give up. Getting started is the hardest part and is much more.

We're not telling you to be a gymnast but you do need to be a bit flexible. even to tie your shows. If tying your shoes is already a problem for you listen up. Flexible muscles will help keep you moving at whatever it is your doing. Research shows from the ages 35-50, an average man's flexibility has gone down by 25 %. Without flexible muscles you can be heading into a bit of trouble. Here's some tips to help you make yourself a bit more flexible.

*Measure out 15 inches on the floor. *Sit down with your legs out in front of you and have your heels at the edge of the tape. *Place both hands on top of one another and reach towards your feet. Reach as far as you can without bending your legs. The score will be set by if you reached your feet or not.

Score Less than 15 inches: You're in need of some yoga. 15 to 17 inches: Room for improvement. More than 17 inches: You're great at this. Show me more little gymnast!
Completely relax yourself and your muscles will be more receptive to being stretched.

*Put your left leg on a step or whatever is near you thats almost as high as your waist. Have your leg straight and lean forward, as far as you can go and still being comfortable.

*Keep leaning as you're bending your knee, push the heel of your foot into the bench for 10 seconds. Relax and put your leg straight. Just from doing this every few days you'll be able to lean forward more then when you first started. than when you started. When doing this try and hold the position for 20-30 seconds.

*Do this three times. Going forward more each time.
* Always do a few little stretch before any exercise. Stand and put the heel of you foot on top of a ball. Have your leg straight and have them out in front of you. Don't move your body but try and move your foot in a circle motion. This will relax your leg muscles.

It's been told that a man that's in shape can throw a basket ball 75 feet from his knees. Here is why this is important, throwing for a certain distance measures all of your upper body strength. A man in shape should have a strong arm. Not just to throw a ball but also to kick some ass if he ever need to. Kneel on the court and throw the basketball overhand as far and as hard as you can. Score Less than 60 feet: I think you need a new arm. 60 to 74 feet: Need improvement but okay. More than 74 feet: You're on fire!

Tips on how to make your upper half strong. Try doing some single arm presses .This will improve upper-body speed and strength. *Get a dumbbell with a grip on it and hold it in your left right hand. *Stand with your feet parallel to you shoulders have your knees bent just a bit. Pull that dumbbell right up in the air and bent your knees a bit. Then get back up. *When pulling up move the weight in an arc over your upper arm until the dumbbell rests on the top of your shoulder. Make sure your upper arm is still parallel to the floor. Bent your knees again and go. * Push the weight over your shoulders until your arm is fully straightened. Start again but switch arms. *Do this two days week and rest for three days. Do three sets of four reps with a heavy weight in one of the workouts. Do eight sets of one repetition with a much lighter weight(30 % of the heaviest weight you can lift in the other arm.) *Try throwing the ball on a 40- 45 degree angle.

The Right Exercise To Get Rid Of Love Handles

The human body needs energy and fats are its best source. However, spending most of your time watching TV and gobbling processed food stores and adds fats that you don't need. Sure you enjoy watching home movies with fattening snacks. Before you know it, you're already fat. Then you think of an exercise to get rid of love handles because you're simply getting uglier with it. So what's the next best thing to do?

Just because it's called love handles doesn't mean you have to love it. But love handles are those rolling flaps protruding at your pants' brim. They don't look good and they're not healthy. You need to unload them. Burn them. Start making a habit to exercise to get rid of love handles regularly to stay in good shape.

Shedding those flabby waist lines can be difficult. It requires hard work and discipline. But this doesn't mean you have to torture yourself. Working out should be fun. Probably the first thing that comes to your mind is to know the right exercise to get rid of love handles. And since you enjoy home movies a lot, why not do it while working out? Here are some exercises that you can do in front of your TV screen.

- Try aerobics exercises. This is a type of exercise that burns your fats and therefore makes you lose weight. If done regularly, it also helps maintain that weight you hope to keep. Although it can be pretty hard to do this while watching a home movie. What you can probably do is find the channel where an aerobics exercise is shown. This should only take a few minutes of your time. Do this to warm up for the next position.

- Do some abdominal exercises. The top three in the list today are the captain's chair, the bicycle maneuver exercise, and the exercise ball crunch. These three work on both the rectus abdominis and the oblique muscles. All three build muscles in your tummy. But you don't have to do all of them. You may even just need one exercise to get rid of love handles effectively. At this point, you can switch the channel to the movie you like while doing the workout. Don't forget to keep your focus too.

- Try healthier snacks. At times when you just want to relax and enjoy the movie, try having healthy snacks. Instead of ice cream, try fibrous snacks such as celery or carrots. After all, you only need to exercise at least three times a day. In between those schedules, you may still enjoy your movie and nibbles on those healthy sticks.

- Make a decision to stay healthy. The idea of having to exercise to get rid of love handles is not a short term regimen. Your body never stops storing fats and if you're not careful with your food, you'll end up bloated. By that time, it may be harder for you to lose weight especially at old age. So it is always recommended to exercise regularly. In fact, it is suggested that this must be part of your lifestyle. Get a balanced diet and exercise at the right time intervals. The bottom line is to keep in shape all the time and stay healthy.

Obesity Causes, Types and treatment

Intoduction
Obesity is the heavy accumulation of fat in your body to such a degree that it rapidly increases your risk of diseases that can damage your health and knock years off your life, such as heart disease and diabetes.

Causes of Obesity

1)Obesity results when there is an imbalance between energy intake and energy expenditure.

2)If your metabolism tends to be slow, you are more likely to store excess calories in the form of fat. A slow metabolism means you probably need to work harder at losing weight. However, your efforts may ultimately increase your metabolic rate. Muscle burns more calories than fat, even at rest. So reducing fat and building muscle through weight-bearing exercise can help you burn calories more efficiently.

3)You have to burn calories if your environment is too hot or too cold for comfort. But more people than ever live and work in temperature-controlled homes and offices.

4)Getting too little sleep can increase body weight. Today's Americans get less shut-eye than ever.

5)If parents are overweight, children can often be overweight too. Part of this is due to genes and part is due to the family's pattern of eating and exercise.

Types of obesity

1) Psychological Depression, sadness, anxiety, stress, and other psychological conditions may affect the amount of food one eats and/or the amount of exercise one engages in.Some illnesses can lead to obesity or a tendency to gain weight. These include hypothyroidism, Cushing's syndrome, depression, and certain neurological problems that can lead to overeating. Also, drugs such as steroids and some antidepressants may cause weight gain. Poor or interrupted sleep may also contribute to obesity and overeating.

2) Gynoid: In this type the lower part of the body has the extra flesh. This type of obesity is also common to both sexes though females are more affected. Gynoid type of obesity is similar to pears. The flesh is somewhat flabby in the abdomen, thighs, buttocks & legs. The face & neck mostly give a normal appearance. In some persons, the cheeks may be drawn too. As these persons grow old the whole figure assumes a stooping posture and the spine is never erect due to the heavy hips & thighs. This vital organs affected mostly are the kidneys, uterus, intestines, bladder & bowls. But the functions of these organs some times have a direct effect on the heart.

3) Constitutional Obesity,:. Obesity starts from infancy to adult. Usually they have family history of Obesity. They have very good appetite from half a year after birth and body fat cell number begins to increase. Their metabolism is slow and synthesis exceeds catabolism. There will be poor cure effect by limiting diet and strengthening exercise. They are not sensitive to insulin.

Treatments of Obesity

1) Surgical Treatment of Obesity Obesity is a chronic medical condition without a "cure." For severely obese patients who have significant obesity-related medical complications (hypertension, diabetes, sleep apnea, etc.), surgery is an option. Generally, the weight criterion for surgery is to be at least 100 lbs. (45 kg.) over your ideal body weight. The surgical methods have changed over the years but can be divided into gastric (stomach) restrictive procedures and gastrointestinal (intestinal) bypass procedures.

2) Behavioral Therapy Behavior modification is common to all weight loss programs. Modification includes strategies that aid individuals to overcome barriers to comply with dietary changes and physical activity. Most behavioral modification programs encourage self-monitoring of both diet and exercise to increase one's own awareness of the activities. Modification strategies may also include stress management, social support, and stimulus control.Combining behavioral therapy, diet therapy, and increased physical activity should be considered as initial "therapy" for weight loss. This combination should be continued for at least 6 months before proceeding to drug therapy.

3) Changing eating habits: Eating fewer calories while increasing activity is the best way to lose weight. For most adults, low calorie diet of 1,200 to 1,500 calories per day for women and 1,500 to 1,800 calories per day for men is recommended for weight loss.

Want a Big Butt and Flat Gut?

Every single woman that I know wants to firm and tighten her butt. I even know some guys that wish to do the same. With that being said, it will do you well to pay close attention to this following article as I will reveal to you the best butt exercises for firming your butt. Guess what... it's not the "butt exercise machines" that you see in your gym. However it's a series of bodyweight/free-weight old school exercises that will really blast away jiggly fat and promote pure firm, nice to see and grab butt!

In order to keep things as simplistic as possible, I think it will be best to just list two of these amazing butt and thigh exercises. Keep in mind that these two alone have been known for firming and lifting butts world-wide.

The very first move that most woman tend to overlook and label as a "mans exercise" but really they should be doing is called the "single leg Romanian dead lift". Another reason that I think everyone, men and women, should be doing this amazing butt exercise is it has a few hidden benefits. Such as: strengthens and secures lower body joints, increased flexibility and improves overall look and feel of entire leg area!

Single Leg Romanian Dead Lift

Starting Position: - Bend over and assume a mixed grip on a barbell that is lying on the floor. Bend your knees and hips so your hips are approximately knee level or parallel to the floor. Hold your head up and back straight. Movement: - Exhale as you keep your neck and back straight while you pull up on the bar. Lift the weight by extending your hips and knees, moving into a standing position. Inhale as you keep your neck and back straight as you slowly lower the weight back to the floor by bending your knees and hips, returning to the starting position. Repeat as required.

Yes, that was very hard to do. I know that. But please try to master this move as it will be your guide to getting that butt that you have always dreamed up!

Oh before I forget let me tell you the other awesome butt exercise and then I will share with you information about a little known DVD that I personally know to be the greatest invention for building lean sexy butt, hips and thighs. Stay tuned for that but first lets squat into the next exercise. Did I say squat into? Oops I gave away the name of the exercise already :)

This again is one of the most overlooked exercises in the gym, I guess because it's such an old exercise people assume it must be outdated. Well guess what...they are wrong. This is at the top of my list for butt firming exercises.

In just 30 seconds I could tell you over 20 variations of the squat. But my job today is to teach you not kill you. Therefore I will just give you 2 variations of the squat to try at home rather than 20!

Single Leg Squat

Starting Position: - Stand on one leg with a slight bend in your knees. Hold a dumbbell in each hand and allow them to hang down at your sides. Movement: - Inhale, keeping your heel in contact with the floor at all times, slowly lower into a squat position. Exhale as you slowly straighten your leg, keeping your head and chest up, returning to the starting position. Repeat as required.

Over Head Squat

Starting Position: - Grasp bar with overhand grip (palms forward) and slightly wider than hip width apart. Step under bar and hold the barbell in a shoulder press position. Stand with feet slighter wider than hip width apart. Back should be straight in a neutral position. Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5�) during movement. Be sure to �sit back� so that knees stay over the feet. Once thighs are parallel to floor, return to start position. Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes. DO NOT allow knees to go past the big toe or deviate medially or laterally throughout movement. Keep abdominals tight throughout exercise by drawing stomach in toward spine.

Remember that I warned you first that the exercises listed above are very difficult and you must take extreme caution when doing them otherwise you run the risk of getting injured and throwing your results out the window.

If you would like to learn more incredible butt and leg exercises that will firm, lift and tighten your butt and thighs then go to my buddy Joey "The Butt Master" Atlas' website today to preview his DVD- "Leg Butt Hip and Thigh Exercises" http://www.sexyabdominals.com/best-butt-and-leg-exercises.html

Can You Obtain Lean Muscle Weight Without Getting Fat?

There are two universal fitness goals - to obtain lean muscle mass and to reduce body fat. Unfortunately, for the most part, the two goals are at opposite ends of the spectrum.

Building lean muscle mass is going to require you to take in a surplus of calories because, well, let's face it, you can't build lean muscle out of nothing (except of course you have some chemical).

REducing body fat on the other hand is going to require you to be in a negative calorie balance because that is what will get your body burning off additional body fat as fuel for its tissues.

Motivated to accomplish both goals at the same time is seldom a good method because more than expected you will just end up spinning your wheels and getting nowhere.

Most body builders will have to accept some fat gain when they are looking to gain weight, however how much fat gain they need to add is question. It is this variable that we are hoping to achieve.

Can you truly obtain weight without getting fat?

When adding lean muscle mass there are two approaches you can take.

Some take the approach of just consuming as much food as they can viable cram into themselves. Their life abruptly becomes one long 24-hour buffet in their quest for muscle mass as they are under the idea that the more food that goes in, the more muscle synthesis that will go on.

This view is deeply flawed. The body can only assimilate so much muscle tissue at once and after it has done so, any remaining calories are clearly going to be stored as body fat. Plain and simple. You my friend, are no exclusion to the pronounce.

For those guys who are out there charming in five thousand or more calories per day, this is clearly going to be way more than they require and will product a considerable quantity of unwelcome body fat over a period of three to six months (how long most people will 'bulk' for).

The second choice is to adopt a more moderate method and only eat so many additional calories to help this muscle growth and that's it. This will allow you to hopefully get as much lean tissue gained as possible without the accumulation of a monstrous climb in body fat.

So that leads us to the next question you're probably wondering. How much muscle can you build? How many calories over maintenance should you be consuming?

You've probably already heard of the guy who claims he's added 20 pounds of lean muscle in the short timeframe of six weeks. While this may be a very uncommon occurrence among an individual who is new to body building, has insanely good genetics and utilized a superb workout and nutritional program, the fact of the matter is that most guys are basically not open to be able to come even close to adding this much lean muscle tissue.

A natural fit individual can desire to achieve about half a pound to one pound of muscle per week - if he's doing everything correctly. If he doesn't have the greatest genetics or isn't feeding himself optimally, this will decrease even further. So as you can see, at least two to four pounds of muscle growth per month, you aren't going to be needed to eat insanely high calorie intakes.

The higher your intake is, the more you risk putting on additional body fat. As a general rule, keep it to about 250 to 500 calories above maintenance in hopes of putting on lean muscle without too much body fat. Keep track of your present body fat levels and appearance and if you see that too much of your weight gain is coming on as fat mass, reduce your calorie intake slightly.

It is always best to go by real world results because you are in the real world after all. You can read as much as you like as to how many calories you should be consuming, but this does not mean that's going to be the exact number that will deliver results. Different people have different metabolisms that will respond to an rise in calories in various ways.

Remember that the more tolerant you are with your muscle gains and the slower you go, the more time you can spend adding lean muscle mass and the less time you have to spend dieting off the additional fat you gained - which as I'm sure many of you already know, is not a pleasant experience.

Next time you decide you are going to buld up, take it slow. Not only are you much more likely to maintain a favourable appreance this way but your mind will thank you as well. Nothing kills confidence levels faster that seeing all muscle definition go out the window in a matter of weeks.