What Are 10 Minute Trainer Methods to Develop Muscle Without the Assistance of Weights?

In an ideal world, weight training would be much easier than it is. Unfortunately most of us have very full lives to lead in addition to getting in shape and staying healthy. In order for a build muscle program, cardio exercises and all the other aspects of a healthy lifestyle to fit together, time management becomes a vital component of a long-term program.10 Minute Trainer
If you are a regular at your fitness center, do you just suspend your workouts when you are out of town on business or a vacation? How about for those of us who can't afford a membership, or can't fit weight training equipment into the budget? Training with weights is probably the most efficient way to gain strength, but if that's not possible it is certainly no reason not to exercise. Here we will give some different ways you can gain muscle without the use of weights.
1. Upper body. Push ups are excellent for building the shoulders, deltoids and chest, and absolutely no equipment is required. Just get face down to the floor and push yourself up with both arms, maintaining a straight, rigid body. You may do many variations of this exercise, for greater strength training place the feet at a higher level off the ground, or place additional weight around your body. Or if that weight is too much, do the routine with your knees on the ground, or leaning with hands against a wall and push yourself away from the wall.
Another simple exercise is the praying hands. Place your two palms together as if praying, extend your arms straight or bend them at a 90 degree angle. Press them together for as long and hard as you can, then stop and repeat. Another exercise is the isometric bicep curl, where you make a fist in your opposite palm and push down, at the same time pushing up with the opposite palm. Be sure to keep your elbows in.10 Minute Trainer
2. Other upper body exercises. Dips are great for the back and triceps. Place two chairs on either side of you, place each hand on the chairs and lower your weight down, then lift back up. Chin ups can be done by grasping a bar above you and pulling up. Variations of this exercise will tax different upper body muscle groups by positioning the hands differently when pulling up.
3. Leg muscles. Squats can be done in a variety of ways, the basic being to stand with your feet apart and lower your weight down slowly, as low as possible without hurting the hamstrings or knees. If your just getting started you may want to get going by supporting yourself slightly with chairs on either side of you as you squat.
4. Stomach muscles. Crunches hurt a lot, especially if you are not strong in the stomach area, but are great for the abs. Lie on your back, hands behind your back and feet on the floor. Now lift your upper torso upward for five to ten seconds and release. Leg lifts are easier, as with this exercise you lie on your back and lift both legs off the floor for as long as possible.10 Minute Trainer

Top Ten Superfoods for Perfect Abs

By just incorporating the following foods into your diet, you could lower cholesterol, fight cancer, increase your heart health and boost brain power and to top it all they taste great too!
1) Brazil Nuts - All nuts are a great source of fibre and protein, especially on a vegan or vegetarian diet, but Brazil nuts are also a great source of selenium which has been proven to fight Alzheimer's!
2) Olive Oil - There's a reason the Italians live long healthy lives, olive oil is full of antioxidants and is proven to lower cholesterol but be careful of the calories!
3) Salmon - Oily fish is full of Omega 3 and 6, excellent for eyes, bones, skin and the brain!
4) Broccoli - Is quite simply amazing, it contains so much in one floret it can boost immune systems, fight blindness, heart disease, muscle wasting illnesses and a host of other age related illness. If you didn't like it as a child, it may be time to think again!
5) Tea - In any form is full of antioxidants. It has actually been proven to prevent damage to artery walls thus reducing the risk of heart disease. Go on, put the kettle on!
6) Yogurt - we've all heard the benefits of friendly bacteria; well plain old simple yogurt fights bad bacteria and fills you up with good bacteria. Any flavour, any form, a yogurt a day will keep your intestines tip top!
7) Garlic - A wonderful way to flavour food, especially if you are cutting back on salt. Garlic helps cleanse the blood keeping all of your major organs working at their best.
8) Acai Berry - Not widely available, and best eaten straight from the bush in the middle of Brazil, however this little berry holds so much goodness even in its freeze dried form you'll still benefit. It has the highest concentration of antioxidants compared to other fruits, it's known for its cell regeneration properties and if eaten with a good oily fish it aids the absorption of Omega 3.
9) Barley - Barley is one food that when digested by the stomach it is made into energy by the small intestine. This helps prevent the risk of colon cancer.
10) Red Wine - A little of what you fancy? A glass, not a bottle a day can protect capillaries.

Weight Lifting Tips For Wrestlers

Wrestlers have to face grueling test for endurance and strength each time they are on the mat. This is the reason why wrestlers have to focus more aggressively on their training sessions and exercise routines.

Weight lifting is an important part of training for wrestling. When right methodology is followed for weight lifting the gains can be seen in form of strength and muscles mass. A well guided conditioning for wrestlers ensures right surge of strength. It is this practice that would segment a good wrestler from great wrestlers. Given below are some quick weight lifting tips.

3 basic weightlifting equipments for wrestlers:-

    Barbells - Barbell help in rowing exercises which make muscles work effectively and strengthen their posture. Barbell rowing exercises strengthen large back muscles and work amazingly to improve posture. Being free weight exercises they utilize the stabilizing muscles that help in burning more calories and building overall muscles.

    Dumbbells - They focus on resistance training exercises. Dumbbell exercises require more balance, in turn helping to bring optimal performance and right balance positioning for wrestling matches.

    Kettle bells - Exercises through Kettle bells focus on four aspects of strength: - grip, endurance, core strength and power building. Thus practice with Kettle bells focuses on building overall strength of the body and increasing more endurance for wrestlers.

Weight Lifting During Season

Experts suggest that weight training during wrestling season should be restricted to not more than four times a week. To maintain muscular power that was built before the wrestling season wrestlers should try more movement specific exercises Therefore more emphasis should be given to dumbbells and Kettle bells exercises

Pay attention to Diet & Nutrition

Under both circumstances, if you're trying weight gain or weight loss, you should keep protein rich diet a regular inclusion. Keep saturated fat and refined carbohydrates limited. Eating well balance diet is necessary, and timing it according to the intensity of the workout important.

Energy is important for wrestlers. If body finds no energy to burn, it will breakdown its own tissues to source it for body's needs, which is detrimental for the workout you do, so maintain it with high quality food intake.

Strength & Endurance Building

    For muscular power 15 to 30 repetitions and two to four sets per exercise are best recommended.

    When working on muscular endurance 30 to 60 seconds of quick repetitions are sufficient.

    A minimum gap of 48 hours should be given once weight training sessions for any muscle group is done. This applies for amateur wrestling as well as all other types of wrestling.

Practice with Trap Bar

Trap bar is another great equipment to gain muscle strength. It guides maximum stimulation for every muscle and is hexagonally shaped equipment.

Three Muscle Building Techniques

The most important topic when it comes to changing the shape of your body is nutrition. You've probably heard cheesy sayings like "A little on the lips, forever on the hips" and "You are what you eat." Well, that's because it's true. No matter how hard you work out, if you're diet is wrong, you're not going to get the results you want. If you ask any professional bodybuilder or fitness model, they're going to tell you the same thing. So the topic I'm going to discuss here is nutrabolism.
Nutrabolism means optimizing nutrition to increase muscle growth without adding fat. You've probably heard a lot of talk about the importance of protein, and it's true that protein is very important. But it's easy to make sure you're getting enough protein. What people don't talk about enough is carbohydrate intake. So keeping that in mind, here are three of the most advanced muscle building techniques.
1. Carbohydrate Capitalization. What this means is that you need to eat your carbohydrates at the right time of day so they're not wasted. Extra carbohydrates turn into fat, but if you eat the majority of them around your workout, you can use the energy the provide immediately and not have them going to waste the rest of the day. In fact, you should probably consume about 70% of your daily carbohydrates pre and post workout. The other 30% of your carbohydrates are best eaten at breakfast.
2. Somatofy Your Nutrition. This means changing your nutrition based on your body type. You've probably heard that there are three basic body types: ectomorph, mesomorph and endomorph. There are actually many more body types that fall between these on the spectrum, and nutritionists are only now beginning to understand how these body types react to nutrients and carbohydrates. But for simplicity's sake, we'll focus on the three main body types.

• The Ectomorph. People with this body type are long, lanky and skinny. They typically have thin bones and have a very hard time putting muscle. If that sounds like you, you'll need to take advantage of high-glycemic carbohydrates not just during your workout window, but throughout the day. Doing this will help you to fill out your clothes and change your body faster.


• The Endomorph. People with this body type tend to be shorter and thicker and put on fat very easily. If this is you, then you need to do the opposite and avoid high-glycemic carbohydrates and instead focus on complex carbohydrates and eat the vast majority of them before and after your workout.


• The Mesomorph. These people tend to be of average height and thickness. If that's you, count yourself lucky because it will be much easier to build a great physique. Your main focus should be on protein and having 70% of your carbs (both simple and complex) around your workout.

3. Change Your Nutrition Based On Your Weight Training Program. This is one of the most common mistakes. Many people follow a meal plan that doesn't take into account the time of day they workout. There are some people who get most of their carbs in the morning and do their workout at night. This type of behavior is going to make muscle growth a slow and frustrating process. It's important to have meals prepared for right before and after you workout, no matter what time of day it is.
Hopefully these three tips will help you out. For now, you should start measuring your results. Take a pen and an index card to the gym so you can keep track of how much weight and how many reps you're able to do on each machine. It's not exact, but over time it will give you an idea of whether your plan is working. And if it's not, make adjustments. Good luck!

Optipep Hydrolysed Whey Protein

Optipep is becoming the number one hydrolysed protein for taste performing significantly higher than leading products on the market in terms of overall taste and palatability. When tasted in an end product by serious sports enthusiasts and users of sports nutrition products, the new clean tasting hydrolysed whey protein was evaluated significantly better on overall taste, aftertaste, mouth feel, aroma and appearance.
A raw material supplier commissioned the in-depth sensory study to better understand consumer attitudes towards taste and acceptability in the sports nutrition arena. 300 serious sports enthusiasts between the ages of 26 and 35 based in the Netherlands participated in the study, each tasting one sample and providing detailed preference data. The research carried out by Opinion-Group who specialise in sensory evaluation of food & beverage products.
Optipep allows sports nutrition manufacturers to incorporate WPH without any compromises in terms of customer experience or flavour in final products. Nutritionally, Optipep offers high levels of di- and tri-peptides which are ideal for rapid delivery of essential peptides for recovery and strength building. Optipep also enables manufacturers to make a WPH claim on their product labels to appeal to specific customer sectors.
New research has highlighted the increased insulinotrophic effects of WPH, Optipep, compared to native whey protein. Research carried out at the Department of Physical Education and Sports Science at the University of Limerick highlights the value of an increased insulin response in aiding recovery and reducing muscle injury post exercise.
What is Optipep?
Optipep is a range of protein hydrolysates manufactured from whey proteins, whey being the liquid recovered following cheese production from cow's milk. Whey Protein Concentrate hydrolysates contain 80% protein and Whey Protein Isolate hydrolysates contain 90% protein. The hydrolysis process enzymatically digests the protein into smaller peptides and fractions. The Optipep range includes products with varying degrees of hydrolysis and many have been developed for maximum performance in a variety of applications.
How is Optipep produced?
Optipep is produced by enzymatic hydrolysis of WPH and WPI. Non GMO Food Grade enzymes are used with specific emphasis on reduction of bitterness. After the hydrolysis step, the preparation is heat treated to irreversibly inactivate the enzymes. Optipep is spray dried and instantised for optimum solubility in water.
What is the shelf life of Optipep?
Optipep is a spray dried powder that is stored in high quality packaging. When stored under the correct conditions - under clean, cool dry conditions not exposed to direct sunlight or strong odours and avoiding direct contact with walls and floors - Optipep has a recommended shelf life of 24 months.
How does Optipep taste in comparison to other hydrolysed proteins on the market?
All hydrolysates are bitter in nature because of the exposure of bitter amino acids during the hydrolysate process. The manufacturing process and the enzyme cocktail selections have been optimised to produce the best tasting hydrolysate. Our hydrolysates have been evaluated in a specialist sensory lab against competitor products, showing our superior sensory profile.
What are the advantages of using a hydrolysed whey protein (Optipep) instead of an intact whey protein?
During the production process for Optipep, the protein is pre-digested into di- and tri- peptides resulting in faster absorption into the bloodstream and hence promotes quicker recovery after exercise.
Optipep may help in the following:
Accelerates recovery from exercise
Helps faster recovery
Helps enhance endurance
Increases the time to fatigue during exercise
Helps better performance
Helps to increase physical performance
Is Optipep Lactose Free?
No, however within the Optipep range there are a number of options for low lactose. The whey protein isolate hydrolysate has a lactose of ~<0.1%. The whey protein concentrate hydrolysate has ~ 2-3% lactose. Optipep is available as a whey protein concentrate hydrolysate with a lower lactose level where the lactose has been hydrolysed into its component monosaccharides glucose and galactose. This product has <0.5% lactose.
Is Optipep Kosher and Halal?
Yes, Optipep is Kosher and Halal.
Does Optipep have Low Glycemic Index status?
Yes, Optipep has low Glycemic Index status
Is Optipep suitable for vegetarians?
Yes, Optipep is suitable for vegetarians.
What sort of applications can Optipep be used in?
Optipep can be used in a wide variety of applications including:
- Instant Powder Beverages
- RTD Beverages
- Protein Bars
- Protein Gels
- Tablets/Capsules
- Protein Fortified Juice
- Protein Fortified Smoothies

Sports Nutrition Europe Optipep Whey protein blend is one of the newest innovative whey protein blends on the UK market today.

The Best Way To Build Muscle In Your Own Home

Working out in your own home has its many advantages but many people find it hard to build muscle since they have limited access to heavy weights. In fact, most home users only have a few pounds of dumbbells or some resistance bands lying around that they use. It's very difficult to increase muscle mass when you are dealing with such limited amounts of weight. However, there are ways that you can add additional weight to your home gym and also increase your workout intensity in order to realize the gains you are looking for.
It's important to realize that if you are serious about building muscle mass, you are going to need access to heavy weights. Your body simply will not grow unless it has a reason to so when you add weight to your workout, you are giving your body that reason. It must grow in order to be able to keep up with the higher amounts of weight. With that being said, it isn't likely that you are going to bring home an Olympic set of weights like you'd find at your local gym. So what's the answer? There are many options available but I believe that adjustable dumbbells offer the best solution.
Adjustable dumbbells can be purchased at a reasonable rate nowadays and can provide all the resistance you would ever need. Most all of them can be purchased with up to 50 pounds of weight but some of the more popular brands have options as high as 120 pounds per dumbbell. With this much weight, it's likely that you will never have to visit the gym again.
The great thing about using these is that it will seem like you are at the gym with the only difference being that they don't take up a lot of space. Switching between weights is a snap with some of the latest technology built in making it easy to change the weight with the turn of a dial or the placement of a pin. These truly are invaluable when it comes to having an effective home gym set up for building muscle.
If you have tried using body weight exercises and other resistance devices in the past, you should consider giving these a try. As a personal trainer, I recommend them to everyone no matter what their fitness goals are. The reason is that resistance training combined with aerobic conditioning and a healthy lifestyle is the absolute best way to build muscle and burn fat. These handy devices make it easy to accomplish the resistance training part in the comfort of your own home.

Knee Braces - Buy From the Best Manufacturer

Knee braces are extremely helpful for athletes as well as people suffering from osteoarthritis. Athletes have to move around too much and faster as well. They have to make a lot of preparation before any strenuous activity and still they are prone to different types of injuries and damages. Wearing knee braces and few other forms of medical bracing helps athletes to get comparatively less strain on different parts of their bodies. The strain is usually put in order to put all the efforts to win the game. They work as suspension and distribute the stress that could have been put on one part of the body and this prevents injuries.
Knee braces help line up the knee in proper way and even if any of the parts is damaged; the pressure is reduced from the damaged parts reducing the pain. This also helps reduce the pressure and restore function. Knee bracing not only helps treat knee joint, but also delays the need for knee joint replacement. Many people who were suffering from knee problem that included pain, stiffness and disability to move properly, have experienced relief and they are now leading an active lifestyle as well. Not only this, many who were interested in recreational sport could permit themselves to participate in these sports without any hesitation.
When it comes to choose the right company that produces knee braces, Jobst is the name that comes in the mind of many people almost immediately. Many kinds of diseases including inability to move and lead a normal life have been cured by the support stockings and other compression socks made by Jobst. In fact, when you are going to buy such an important thing, you have to find the best company and buy products made by that company. The best thing about the stockings and foot care products that Jobst manufacture is that it can be worn as fashionable wear and worn casually too without making any other person guess that you are wearing something medicated.
Usually medicated products give an impression that the person is suffering from some type of disease or another. However, nowadays most of the manufacturers put stress on making products that are competent enough to give the right amount of support and at the same time they also enhance the look of the part of the body supported. This leaves most of the people do not worry about their looks and appearance while they are treating or supporting their joints and other body parts.