Body Building Tips to Make You FAT and hot! (Being FAT: The healthier way of life)

FAT men are sexy and attractive. They're hot! And if you want these aesthetic advantages, I say that you should rather be FAT, too! Plus, being FAT is living a healthier way of life. Could I probably be joking??? Definitely not. I am dead serious! JJJ   

Fit And Toned men are beautiful pieces of sculpted work or art -- nice to touch, nice to hold, nice to behold… haha. I’m not trying to be pervy here, ok?  In addition to that, studies show that physically fit men do not only look good, have better self-image and higher  “market value” but generally they also live longer than the average guys. So if you haven’t hopped into the train of physical fitness and muscle training, you better do so.  Not only for the aesthetic and self-image rewards, but for obvious health reasons.

Now here are some quick run-through of very basic but important information about body building. Most of you must have known these by heart. However for those who don’t and for those who need some memory refresher, I hope you will find the following tips and facts useful.

FACTS AND TIPS ON STEADY, GRADUAL MUSCLE GROWTH

·         Key concepts of weight training:

a.        Challenge your muscles so it will adapt by growing! Push them to their limits, but don’t go beyond. Your muscle responds and adapts  to the challenge by growing in size.

b.       Train with intensity. Work out your muscle to exhaustion to give it adequate “challenge” and “stimulation.”

c.        Assist your muscles’ growth with proper nutrition and rest

                                                               i.      Nutrition supplies the muscles what it needs to grow. Eat healthy. Ensure protein in the diet.

                                                              ii.      Rest gives the muscles time to grow.

d.       WORK WITH YOUR BODY, NOT AGAINST YOUR BODY

                                                               i.      Your body is a wonderful machine. It knows what it needs, it tells you when its limits are reached, but it is not like “literal” machines made of metals because it can build and repair itself given the proper “tools,” training, and raw materials.

                                                              ii.      Body building is about being conscious of your body’s dynamics.

                                                            iii.      Be sensitive to your body’s needs.

·         Work out at least three times per week. Overtraining may lead to atrophy (shrinking) of muscles rather than muscle gain.

·         Ideally, you should work out at 1 hour work per session (muscle training proper). Do not go below 30 minutes per session.

·         Do a direct stimulation of a muscle only once per week

·         For every set of movement, keep your repetition at 8-12 reps/set. It is recommended by weight training experts that you do not go below and beyond this, in order to achieve optimal results.

a.        If you find it very easy to accomplish this number of reps, you are using too light a weight. Increase the weight/resistance.

b.       If you find it impossible to reach 8, decrease the weight or the resistance.

·         The recommended number of movement sets per muscle groups vary:

a.        2-4 sets for small muscles such as your biceps, triceps, abs, calves.

b.       5-7 sets for large muscle groups such as those on the thigh, chest, back.

·         Never train for more than 2 consecutive days.

·         Ideally for beginners, train a certain muscle group only once per week.

·         Train the weak body parts first.

·         Train with weights that you can easily lift. As said earlier, too light and too heavy weights/resistance won’t do much good in your training.

·         Male benchmark. The following can serve as your gauge if you have trained adequately enough and have reached healthy, adequate muscle strength.

a.        1 set of 80 push ups

b.       1 set of 20 chin ups

c.        1 set of 20 1-leg squats

d.       1 set of 40 dips

e.       1 set of 20 pull ups.

·         Flip your program upside down every 3 weeks

a.        Large muscle groups first, and vice versa

b.       Small muscles last, or vice versa

·         Nutrition Nutrition Nutrition

a.        As said earlier to gain maximal muscle mass, you need to challenge and tire your muscle to stimulate it to grow. Since muscles are primarily made up of protein (of course along with >70% water, inasmuch as our entire body is) this muscle growth cannot take place optimally if we don’t supply our muscles with its building blocks for growth. Therefore, it is recommended that:

                                                               i.      You consume 1 gram protein/lb body of body weight. So if you weigh 150 pounds, then you should at least consume 150 grams of protein in your diet.

                                                              ii.      Rather than 3 big meals per day, eat 6 small meals per day. It hastens optimal digestion and absorption, and likewise keeps your stomach volume smaller.

                                                            iii.      FYI: a single egg has about 7grams of protein (more or less in 50-50 proportion from egg white and egg yolk).

b.       It is ideal to consume protein food within 90-minutes post-exercise

·         REST

a.        The rest intervals between your training sessions are actually as important as the training periods themselves. Rest allows the muscle to repair and build itself up. This is the basis why it is recommended that you do not train your muscles for two consecutive days.

·         FREE WEIGHTS ARE MORE EFFECTIVE THAN MACHINES!

a.        Machines make your muscles move in certain unnatural positions.

b.       Whereas, free weights not only allows natural muscle movements, but also gives an added advantage of training the body to maintain “stability” during the movements.

·         Movements during exercise should be SLOW, CONTROLLED, and STEADY. Don’t use momentum (speed) as this will defeat your objective of providing maximum resistance, challenge, and stimulation to the muscles.

·         3 best muscle building routines. The more muscles are involved in a certain set, the better! So it follows, compound muscle movements are better than isolated exercises, although the latter is needed for targeted specific muscle growth.

a.        Bench Press

b.       Deadlift

c.        Squat

·         Cardio burns fat: Burn those ugly extra fat by doing short, intense cardio exercises!

·         Employ warm up and cool-down exercises.

I hope that these tips and facts on muscle training have been helpful!  

Always remember, being FAT is healthy and being FAT is sexy! JJJ

Are your muscles red or white?

We cannot deny the fact that well-built muscles really make us look good! They make us look virile, giving us that more “astig” masculine look. They are a symbol of strength and power that any passerby won’t fail to notice and appreciate. Some people even stare at muscular men as if they are eye candies, looking at them like some sort of gods! Anyway, before we set our imaginations loose and engage in muscle worship, let’s go back to the title question and try to answer it.  So  next time you stare at yourself in the mirror or look at other guys, you will have a little brain activity to do by asking what kind of fiber could be making up the muscles you're staring at. What kind of trainings does he do? What kind of training shall  you do to attain this and that?

Muscles are essentially organs themselves.  A bicep is one organ while the tricep is another organ. As organs are made up of cells, so are muscles made up of fibers. These fibers can either be of the red type or the white type, literally classified according to their color (although you cannot really see it on a skin-covered living person). The red muscles fibers are designed for power and strength, whereas the white muscles fibers are designed for endurance. The former is essentially stronger than the latter, while the latter essentially tires longer than the former. The former looks bulkier while the latter looks leaner. Isometric and weight lifting exercises basically builds the former while aerobic, cardio exercises generally builds the latter. In any given muscle, both types of fibers are present; However, either one may predominate when it is often called to action depending on the type of training and activities that muscle is trained to do.

Muscular individuals vary in their built based on their training and hence, the predominant type of fibers that they most likely have. Of course, not to mention they also differ due to their fat mass and distribution, which is not covered in this article. Endurance athletes like cyclers, swimmers, and runners are trained for speed and endurance. They obvious have an abundance of the white fibers in their muscles.  So physically, they look lean. On the other hand, body builders are trained for power and strength. So it follows that their muscles are primarily pumped up with the red fibers. Their bodies would have a heavier built. Martial arts fighters and boxers which require both power and endurance have a good proportion of the two fibers, depending on the kind of trainings they get, whether more on endurance, more on power, of an equal of both. So their muscular bodies are intermediate of the first two mentioned earlier.

Now, you might ask, “Which is better, training to bulk my muscles up with the red fibers or with the white fibers?” It doesn’t really matter. What is most important is that your muscle training is best suited for the kind of activities you want to engage in, whether you require more strength or more endurance.

Cheers to muscle-building! ;-)

Why does holding hands feels so good?

If there is one part of your body with a great number of sensitive, astutely accurate sensory receptors communicating with the brain for interpretation and integration, it is the hand particularly its palmar side (palm) and fingers. Compared to other parts of the body, you will observe that your hand is able to differentiate a wide variety of sensations and recognize with sharp accuracy various objects placed in it even with your eyes closed. You can tell if it’s a toy, a pen, or something else. When you hold on to something sharp, you can tell if it is pointed or bladed. How is this so?

The hand is gifted with the ability to pick up the slightest difference in texture (is it coarse, soft or softer?), temperature (is it warm, warmer, or cold?), pressure (is it painful or tolerable?), touch (is it light or heavy?), vibration (is it pulsating or shaking?), and combinations of these (is it wet, dry, or slippery?).

Needless to say on a side note, the fingers have nails that can sensuously scratch during hand holding sessions! J  In addition, the hands and fingers can be very skilful in executing maneuvers and dexterous manual tasks!

Given all of the above sensations, the brain will do the rest of the magical experience.  Is he nervous or confident? Is he gentle, is he rough? Is he romantic, is he sweet? Is he into me? Is this pleasurable? Am I enjoying? So on and so forth.

Humans are definitely created with remarkable abilities to detect, perceive, and experience a myriad of sensations.  With all the sensory abilities our hands are blessed with, we cannot dismiss the notion that truly, holding hands is a wonderful human experience!

Can anyone now tell of his unforgettable hand holding experience?

Slow sensuous kisses or rough wild kisses?

His name is incognito.  They say he is a good kisser.  So far, of all people he had shared kissing moments with (n = <10), no one failed to compliment him on his kissing style. He says he doesn’t really do anything unusual or put some extra effort during the kiss. So how does he kiss? He says, his trick of the trade is simple. He treats kissing as a way of expressing intense emotions in a softer, romantic way. When he kisses, he does it nice and slowly, sensuously, and gently, without the rush, savoring every moment of lip to lip, tongue to tongue, tongue to lip contact (he finds this latter one really sexy). When asked about tips on kissing (though he doesn’t count himself an expert), he has the following say. It’s a pretty simple formula to follow.

a.       Don’t rush. It ruins the magic of the moment.

b.      Don’t be a “vacuum cleaner.” Too much suction can be more distracting to your partner than pleasurable.

c.       Use the tongue. Tongue works magic if used appropriately.  Use it wisely!

d.      Be sensitive. Learn to pick up subtle cues from your partner if you’re kissing him/her right or not.

e.      Be sweet. To others, sweet nothings said during kissing add more spice and romance to the moment.

f.        Be considerate. Others find mustache and beard stubbles as adding more pleasure to the skin to skin contact, whereas others find it painful.  Do not be shy to ask your partner about it.

g.       Give each other feedbacks.  It is the best way of letting your partner know of your preferences. If both of you are aware of what is pleasurable and what is not, you can enjoy fully the pleasures of kissing.

So, should kisses be slow and sensuous or rough and wild? It really depends on you and your partner’s preferences. However, Incognito believes that the former provokes more pleasurable sensations than the latter, adding emotional component to the experience, ultimately bringing out the best kisser in you!