April 8, 2008
For many thin guys around the world, gaining weight without using illegal steroids has been a challenge. For thousands of lean young men, the dream is to gain weight, but no matter how much they eat they remain thin. Some people are naturally thin; that means their genetic makeup is in such a way that the body burns more calories than others. The very basic method of weight gain is to eat more calories than your body burns off. By providing the body with more calories, this balance can be altered and body mass can be increased. Weight training is of great importance in this context, which enables the body to absorb more nutrients from the food by increasing the level of certain hormones and increasing the muscle mass.
There are many incorrect beliefs and theories bout building muscle. The type of food to be eaten is an important factor which decides the type of weight gained, whether it is muscle mass or mere accumulation of fat. Some types of calories are not equal to others for gaining muscle; because most processed junk food contains empty, totally nutritionless calories. These foods promote accelerated fat storage, and do not provide the body with the correct nutrients essential for gaining muscle. High quality protein, which the body breaks down into amino acids, should be the centerpiece of all your meals. Intense exercise increases demand for amino acids, which support muscle repair and growth.
Another factor is the selection of the right type of weight training. Resistance exercises will help with muscle growth. Whereas aerobic exercises can result in the reduction of weight. For maximum muscle gain, the focus of your workouts should consist of free weight exercises, rather than machines or bodyweight exercises. To get a very effective workout, you must stimulate as many muscle fibers as possible, and machines do not do this. The main reason for this is a lack of stabilizer and synergist muscle development. Stabilizer and synergist muscles are supporting muscles that assist the main muscle in performing a complex lift.
The results of weight training can vary from person to person, and will usually depend on your consistency and commitment to your program. You should have the patience and motivation for building a powerful body with a consistent diet and exercise schedule.
Exercise Guidelines for building muscle:
Weight training involves the use of equipment that enables variable resistance. This resistance can come in the form of free weights like barbells and dumbbells, machines that use cables or pulleys to help you lift the weight, and bodyweight exercises like pull-ups or dips. The more stabilizers and synergists you work, the more muscle fibers stimulated. The exercises that work the large muscle groups are called compound (or multi-joint) movements that involve the simultaneous stimulation of many muscle groups. These compound exercises should be the foundation of any weight training program because they stimulate the most amount of muscle in the least amount of time. Multi-jointed free weight exercises like the bench press require many stabilizer and synergistic muscle assistance to complete the lift.
Free weight exercises like the dumbbell press or squat put a very large amount of stress on supporting muscle groups. You will get fatigued faster and not be able to lift as much weight as you did on the machine. But you will gain more muscle, become stronger very quickly and have a true gauge of your strength.
If you use machines in your program, they should be used to work isolated areas and only after all multi-jointed exercises have been completed. Beginners should begin with a limited combination of machine exercises, bodyweight exercises and multi-jointed free weight exercises. Before increasing the weight levels, they should work on becoming familiar with the proper form and execution of each.
The following are some proven basic exercises to encourage muscle and strength gain unlike any other exercises.
Bench Presses - works the chest, shoulders, triceps
Overhead Presses - shoulders, triceps
Pull-ups/Barbell Rows - back, bicep
Squats - legs, lower back
Dead lifts - legs, back, shoulders
Bar Dips -shoulders, chest, arms
To build mass, you must weight train with heavy weights. To consider a weight heavy, you should only be able to do a maximum of 4-8 reps before your muscles temporarily fail. A weight is considered ‘light’ if you can do more than 15 reps before muscle fatigue sets in. Heavy weights stimulate more muscle fibers than lighter weights which result in more muscle growth. Heavy weight training puts a huge strain on your body, so adequate rest and recuperation after your workouts is essential.
Eating guidelines for building muscle:
A high protein diet is an inevitable part of any weight training programme, importantly, protein derived from animal sources. Proteins you need to be concerned with are those found in whey, casein (cottage cheese), eggs, beef, poultry, and fish. Soy protein, tofu and bean curd are some alternatives. Eating the right amount of foods consistently will force your body to grow beyond what you may think possible. The diet also should contain an adequate amount of carbohydrates (potatoes, sweet potatoes, yams, oatmeal, cream of wheat, cream of rice, rice, beans, bread, pasta, all cereals) and fat. Green leafy vegetables and fruits also should be included.
When you train with weights, you should eat a minimum of 1 gram of protein per pound of body weight. You also must have protein at every meal. To enable your body to actually assimilate and use the all the calories you will ingest, you have to reduce your meal size and increase your meal frequency. Splitting your calories into smaller, more frequent portions will enable food absorption and utilization of nutrients.
During the past 20 years there have been great developments in the scientific understanding of the role of nutrition in health and physical performance. Studies shown that adequate dietary carbohydrate should be ingested (55-60% of total energy intake) so that training intensity can be maintained. Excess dietary saturated fat can exacerbate coronary artery disease; however, low-fat diets result in a reduction in circulating testosterone. So the balance between protein, carbohydrate and fat should be maintained.
So the focus on weight gain programmes must be on two components, lifting heavy weights, which will stimulate the largest amount of muscle fibers. Your body responds to this stimulus by increasing your muscle mass and secondly eat more calories than your body is used to. When you overload your system with plenty of protein and fats, your body has no other choice but to gain weight.
A Mass Gaining program is incomplete without the timely measurements to monitor your progress. Without it, you won’t know how exactly your body is responding to your diet and training routine. Just looking in the mirror and guessing is not acceptable. If you want to start getting great results, you must develop the habit of accurately tracking your progress. This also provides the motivation to continue with the weight gain schedule and for the further progression. So even though you have a very thin body type, and haven’t been able to gain weight no matter what you try, you will definitely succeed with a well planned weight gain programme.
References:
1) http://www.fastmusclegain.com/part1eating.htm
2) http://www.fastmusclegain.com/part2weights.htm
3) http://www.fastmusclegain.com/part3muscle.htm
4) http://www.fastmusclegain.com/part4suppl.htm
5) http://www.fastmusclegain.com/part5monitor.htm
6) http://www.skinnyguy.net/tips.html
7) Lambert CP, Frank LL, Evans WJ. Macronutrient considerations for the sport of bodybuilding. Sports Med. 2004;34(5):317-27
About the Author
Former “skinny guy” Anthony Ellis is the author of Gaining Mass. The most widely used weight gain program in the world. This unique program designed to help people gain weight and build muscle, is currently being used in over 90 countries. For more information on how to gain weight and build muscle, check out his website at http://www.fastmusclegain.com
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‘More than 80% of the traffic comes from the top ten search engines’.
You have probably read this statement many times and it’s true at least for the majority of websites.
So how about web directories? Is submitting your site to them a waste of time?
Even if directories usually don’t deliver a lot of traffic they contribute inbound links to your site increasing its link popularity a very important factor used by search engines to rank websites.
When someone queries a search engine using a keyword relevant to your site, higher is your site link popularity higher are its chances to come up near the top of the results.
Submitting your site to web directories will help you increase its visibility and attract more traffic from search engines.
However you need an overall strategy to successfully manage your directory submissions or you will only lose your time and energies.
Is your site ready?
You should never forget that directories don’t exist to give away free links. Their purpose is to provide their visitors with good quality sites.
If you want some chances to get listed you need a well designed web site containing useful and original content or offering useful services.
Your site must also be complete without broken links or links to ‘under construction’ pages.
Other things that can cause a rejection of your submission are: too many ads (especially pop-ups and pop-unders), automatic redirections to another domain, having the same exact content of other sites (example: the ’self replicated’ sites some companies provide to their affiliates).
Preparing your listing details
Open your favorite text editor and write down the following informations:
1) your web site URL.
2) your website Title. Some directories accept only the official site name as title, others allow some descriptive keywords, but in general stuffing a lot of keywords in your title is not acceptable.
Write 2-3 different titles in compliance with these different rules.
3) your website description. Write what your site is about in a couple of sentences. Avoid superlatives, exclamation marks, excessive hype and generally everything that makes your description sound like an ad.
Description should be written in third person. Avoid expressions like ‘we offer’, ‘we are …’.
4) a set of search keywords related to your site. Separate the keywords with commas, then write down the same set of keywords this time separated by spaces. Some directories require the first format, others the second one.
5) your full name and email address.
Once you have done save the document. By copying and pasting these informations into the submissions forms you will save time and avoid errors.
Or you can utilize Clipboard Magic. This free software allows you to save multiple rows of data and load them into the Windows Clipboard simply with a click of the mouse. It’s really useful when you need to fill in many online forms with the same informations.
Finding web directories
The next step is finding directories where you can submit your site.
You can use top directories to find minor and specialized directories
DMOZ
Yahoo
Spend some time to determine how each directory is organized and find the most appropriate category for your site.
Submitting to the wrong category usually causes a rejection of your submission.
Compile a list of all directories where you have submitted your site indicating the date of your submission.
Verifying the results
Not all directories send you an email when your site is listed.
You should periodically visit your list of directories and make a search for your site title or url.
Flag all directories where you find your site.
If your site has not been listed after about 2 months from the date of your first submission you can try to submit it again. My advice is to not resubmit more frequently.
You can also contact the directory owner and ask about the status of your submission, but if you don’t receive a reply, don’t insist. There may be many reasons why a directory doesn’t list your site, simply accept the fact that not all submissions are successful.
Submitting your site to web directories is an essential part of your website promotion strategy.
It’s a time consuming task, but with the right planning you will be able to manage it successfully.
Mike Paolieri is webmaster and co-owner of WebmasterGate, a directory of selected articles, tools and resources of interest to webmasters and web developers.
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Choosing your web hosting provider is the next logical step
after you have registered your domain name. However, it is not
easy to find the right web hosting deal. There are many
companies that offer web hosting services. If you make a search
on Google for the keyword web hosting you will get more than 100
million results!
If you want to have a successful online presence you need to
have reliable web hosting. Your web site has to be always online
and accessible. Otherwise, you will loose clients and prospects.
Let’s compare this with a traditional business. If you have a
shop in “offline” business name of the shop is your domain name
and business space and infrastructure is your web hosting.
Imagine a cafe that don’t have electricity once a day for one
hour or a fast food service where there is only one employee
instead of four!
WEB HOSTING TYPES
You have to choose your web hosting deal depending on type of
your site. You won’t choose the same web hosting deal if you
have a personal web site, web site for email newsletter
subscription and archives, e-commerce site or web forum. There
are 4 main web hosting: virtual (shared) hosting, dedicated
server, collocation server and reseller hosting. The two most
used are virtual (shared) hosting and dedicated server.
Virtual (shared) hosting is the situation where many web sites
reside on one web server. This is the cheapest web hosting
because many users split the cost for web server. You can find
quality virtual hosting from $100 per year.
Dedicated server represents a hosting where company lease the
whole web server from web hosting company. That web server is
located in the web hosting company. Dedicated server is the
right choice for company that doesn’t want to share there server
with other users. Dedicated server can be managed and
un-managed. In the first case web hosting company will take care
about setting up and constant updates and upgrades of your web
server while you will have to do that in the second case.
Advantage of this type of web hosting is that you can completely
accommodate your web hosting to your needs. Also, dedicated
server is the only logical choice for web sites with lots of
visitors. Because of costs for a dedicated server that start
from $100 per month, usually this hosting is chosen only by
companies which take their Internet business very seriously.
Collocation server is similar to dedicated server. Difference is
that company doesn’t lease a web server. They place their own
web server in the web hosting company. Also, company has
physical access to their web server while it is not the case in
using a dedicated server.
Reseller hosting is targeted to companies that want to start
their own web hosting business.
Useful web site where you can find a web hosting that will fit
your needs is http://www.webhost.thelist.com
FACTORS YOU HAVE TO CONSIDER
You have to take several factors in consideration in order to be
satisfied with your web hosting.
Web space
Web space is determined by the type of your site. Certainly, if
you want to have a web site with basic information about
yourself and your work without using web applications that 50 MB
of web space will be enough. On the other hand, if you want to
have complex e-commerce site with several thousand products in
your database or web site with members, you don’t have to take
anything less than 1 GB.
Bandwidth
Bandwidth represents data that has been transferred from your
web site and that include graphic details, images, banners,
files for download etc. Content is very important for planning
your bandwidth. For most sites, 10 GB monthly bandwidth is more
than enough while for some other sites like desktop wallpapers
sites bandwidth can be often even several hundred GB per month.
Up-time or visibility
Up-time or visibility represents time expressed in percents that
show how much is one site online. Don’t be fooled because
someone guarantees for example 98% up-time because it is not
enough. You don’t have to take anything les than 99.7%. Believe
us, that difference is very big. Useful site checking your
up-time is http://www.netmechanic.com
Email accounts
It is important to know what you will get in your web hosting
package regarding email accounts. Will you get only a so called
catch -all forwarding which means that all emails sent to
anything@yourdomain.com will arrive to your email address or you
can set-up email accounts for several users? For how many? Is it
for 5, 10, 100 or unlimited email accounts? Also, it doesn’t
hurt to check do you get a so called POP3 email address (”real”
email address), web mail or both? Having a POP3 email address
you will be able to check your emails using your favourite email
client and web mail enables you to check your emails at any
place that has computer and Internet connection.
Server type, tools and control panel
The two most often used hosting are on Unix-based or Windows
platform. That fact has for the result program languages,
databases and scripts that you will be able to use. On
Unix-based platform, usual choice is PHP language in combination
with MySQL while on Windows platform ASP or ASP.NET language in
combination with SQL Server. You have to check do you get a
database in your package and how many. Today, modern web site
has to be database-driven.
Also, it is recommended to be informed about tools that you get
in your web hosting package, no matter if they are applications
for web statistics, file manager and things like that. Best
solution is if you get a cPanel along with Fantastico. Using
Fantastico, marketers without technical knowledge can install
most popular web applications within 2-3 clicks.
Technical support
Technical support is one of the most important things in
choosing your web hosting, especially if you are a marketer
without technical knowledge. You have to be sure that your
technical support will answer your emails within 24 hours. This
is not only important for choosing your web hosting company, it
is important to literally any company that sells products and
services, for example software company.
Some companies are so well organized that you will receive
response from them within 1 hour! You can get an image about
your future technical support about the way they can be
contacted. Is it only via email or they have a support phone,
too? Do they have a toll-free number? Do they have
trouble-ticket system? Also, very important thing is their
working hours. Do they provide technical support only during
their working hours from 9 to 17 or they offer 24×7 technical
support? The best way to see how professional they are is to
make a list of questions, contact them and - wait to get the
answer.
Testimonials
It is a common practice that web hosting and software companies
have Testimonials section where you can read recommendations
from their happy customers. Don’t rely only on that section.
Many web hosting companies offer you to see their portfolio of
web sites that they host. Contact several webmasters and ask
them about what they think about their web hosting provider.
Very useful thing in finding best web hosting deals and
recommendations is to visit popular web forums like
http://www.webhostingtalk.com and http://www.sitepointforums.com
You see that there are several factors that influence in
choosing your web hosting package. You have to be aware that
like with everything else, when we come to web hosting you
usually get what you pay for.
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Being online for the last five or so years has made me realize that many persons are seeking a magic button to success. What is even more interesting is that they really believe that it exist.
I have never encountered anything of such nature, the achievements of so many are owed to hard work, persistence and dedication.
If there is a magic button online then Send may be the one that you are looking for. Puzzled? Newsletters and ezines are known to connect with readers on a more personal level than websites and their subscribers received fresh content daily, weekly or monthly.
A newsletter demands a lot of work and commitment to become successful. It can be used to subtle sell your affiliate products and also to drive traffic to your website(s).
Even though your subscriber base might be in the thousands, it is essential that you write to connect with each on a personal level. This way relationships are built and in the long run these friendships can result in sales.
It is when you have covered the basic steps that you are on your way to creating your magic button. By clicking on Send, you almost immediately place yourself in a most valued target -your subscribers' mailbox. The thing is even if you are short on money, you can still venture into newsletter publishing.
Many companies like Topica offer such services for free. One disadvantage is that some of them may place advertisements in each issue e.g. Getresponse, which may dilute your credibility.
You can take it to a more professional level if you can afford it by getting your own domain name, newsletter template and email management software.
Forget about finding a magic button to success online and go create your own. Send. It feels good to know that at a click of a button you can connect with a global audience almost instantly.
Obviously there is more ground to cover here but if you are interested then you will take your interest beyond this article.
Happy Researching.
Copyright 2005 © Oceanroc Web Publishing
About Nicholas: Nicholas Dixon is the CEO of Oceanroc Web Publishing. You are invited to sign up for a free five day mini course on search engines available at http://WWW.Oceanroc.com/Searchcourse.html
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