Notice: Be gentle with your body

Here is a list of bad habits:

Taking steroids

Why it's dangerous: Anabolic steroids, the main one being testosterone, are steroids that enhance tissue growth by creating protein. Anabolic steroids -- and steroid replacements like DHEA, androstenedione and norandrostenedione -- cause many different types of problems.

Less serious side effects include acne, purple or red spots on the body, bad breath, swelling of legs and feet, and yellowing of the skin. Other potential side effects are dizziness, mood swings, premature balding, trembling, nausea, vomiting, high blood pressure, palpitations, cardiovascular disease, aching joints, liver damage, and shortening of final adult height. And let's not forget testicular shrinkage, pain when urinating, breast development, impotence, and sterility.

What to do instead: Unless these side effects appeal to you, build your muscles the hard way -- through training.

Combining relaxants with stimulants:

Why it's dangerous: To counteract the high heart rate and nervousness associated with stimulant use, many athletes take supplements or drugs to relax or "come down" after a workout. A popular choice is kava kava, a herbal supplement that is a sedative, muscle relaxant, diuretic, and a remedy for nervousness and insomnia. Unfortunately, it is also associated with abnormal liver function or damage. A few deaths have even been reported.

Other athletes will smoke marijuana to relax. In the long run, making your heart rate and blood pressure shoot up and then drop back down on a regular basis can be dangerous, and may even lead to heart attack.

What to do instead: If you feel the need to take a "calming" supplement to counteract the stimulants you are taking, you probably shouldn't be taking the stimulants in the first place. In any case, avoid combining these two categories.

Lifting excessive weight:

Why it's dangerous: Many gym rats constantly try to increase the amount of weight they lift. This can be counterproductive, as it does not allow for complete control performance of the exercise, leading to less than optimal results. Furthermore, lifting weights that are too heavy can cause joint pain and an eventual muscle, ligament or tendon tear.

What to do instead: You should have absolute control of the weight at all times without having to swing it to complete the movement. If you are unable to control the descent of the weight and are simply moving it from start to finish without maintaining proper form, you should reduce the amount you're lifting.

Taking dangerous stimulants:

Why it's dangerous: The risks associated with ephedrine, including heart palpitations, heart attack and stroke, have been well-documented in the media; even though the U.S. Food and Drug Administration recently lifted the ban on ephedrine, these risks are still present. In addition, there are many other dangerous stimulants on the market. Even "ephedrine-free" fat burners contain ingredients with very similar effects. For example, a popular component of many fat burners is Ma Huang , the plant from which ephedrine is derived and which can be just as dangerous. Many runners, bodybuilders and other athletes take these supplements to "enhance" their performance without realizing their potential hazardous effects.

What to do instead: If you insist on taking a "performance enhancing" supplement, read the ingredient list very carefully and avoid ingredients such as ephedrine, ephedra, Ma Huang, and bitter orange. If you are uncertain of the safety of a certain ingredient, ask a health care professional. Another option is to take a caffeine pill before your workout -- they are much less dangerous.

Dehydrating:

Why it's dangerous: Many bodybuilders try to "sweat out" the last few pounds to fit into the right weight class before a competition. Their tactics include doing crazy stuff like stationary biking in a sauna or taking diuretics, which are unhealthy even if they are "herbal." For extra dehydration in order to make muscles bulge as much as possible, some bodybuilders even have a glass of wine right before going onstage.

Dehydration is dangerous for many reasons. First, it increases your chances of cramping up -- some bodybuilders have frozen in a pose during competitions and have had to be carried out on a stretcher. It also puts severe strain on your internal organs, your kidneys in particular, and affects your mental capacity.

What to do instead: Drink 20 ounces of water to ensure adequate hydration one to two hours before training. Have another 3 to 6 oz every 15 to 30 minutes during your workout. When you're done, drink 2 cups of water for every pound of weight lost.

Eating too much protein:

Why it's dangerous: In the off-season, bodybuilders typically eat 1.25 to 1.5 grams of protein per pound of body weight each day. Before competitions, many increase their protein intake to 1.75 to 2.0 g per pound. However, eating too much protein can have many negative effects. First, it may lead to higher levels of homocysteine, a by-product of protein metabolism and an independent risk factor for heart disease. Moreover, having too much protein in your body can cause irreversible kidney damage and increase your risk of osteoporosis.

What to do instead: Nutritionists generally say that no one, not even bodybuilders, should consume more than 1.7 g of protein per pound of body weight a day. Keep in mind that this is the upper limit if you're training hard ; if you're training only slightly or moderately, your protein intake should be closer to 0.8 to 1.0 gram per pound.

Overtraining:

Why it's dangerous: Many serious athletes become so obsessed with working out that they end up training too often and not taking enough "rest days" between workouts. This can lead to general fatigue, irritability, moodiness, depression, anxiety, decreased appetite, weight loss, nausea, and upset stomach. On top of these symptoms, athletes can also suffer from persistent muscle and joint pain, increased incidence of injury, slowed reaction time, impaired coordination, increased vulnerability to infectious diseases, decreased exercise performance, and more.

What to do instead: Listen to your body. You should feel more energetic after a workout; if you are feeling fatigued and sore, reevaluate your routine. Allow for adequate rest periods between workouts in order to let your muscle tissue rebuild. The amount of rest needed between workouts varies from person to person, so monitor your body's signals.

Having bad form:

Why it's dangerous: There are many ways in which bad form in weightlifting can be dangerous. For example, executing movements too fast -- such as dropping the bench press weight to your sternum and quickly popping it back up to the start position -- can be very detrimental to your tendons and ligaments, as they absorb all the pressure. Another common mistake involves using your lower back to gain momentum to lift the weight, which can be extremely harmful.

What to do instead: The best way to ensure that you have proper form is to ask a trainer or spotter to observe you during a workout. If you are uncertain about the way you are performing certain exercises, you may want to consider a few sessions with a personal trainer.

Undereating:

Why it's dangerous: Many athletes train on an empty stomach because they believe that they will burn more fat. The logic behind this unhealthy habit is that the body will use fat reserves as fuel for a workout if there is no food to burn.

The fact is that your body uses carbs as its main source of energy during training. So not only can your performance be hindered by working out on an empty stomach, but doing so can also lead to such side effects as low blood sugar jitters, dizziness and even loss of consciousness.

What to do instead: 30 to 60 minutes before your workout, eat a small, easily digestible meal composed of complex carbs, such as fruits, vegetables, whole-grain bread, rice, or pasta.

Not stretching:

Why it's dangerous: It's no secret that neglecting to stretch before and after a workout can lead to injuries such as muscle tears, yet many serious athletes still skip this essential step. The benefits of the flexibility that can be gained through stretching are multiple: it prevents injury, increases range of motion, enhances performance and posture, reduces stress, and keeps the body loose and agile.

What to do instead: Stretch for about 10 minutes before and after your workout, as well as briefly between weightlifting sets.

A good diet is not enough ...

Remember , a good diet without execising your body is useless.

1. A good diet is required for your body to be able to maximize your potential, but there's no potential at all until you start the process of tearing down your old muscles and rebuilding them bigger, bulkier, and stronger. The best way to do that is to start at the beginning.
   
   
   
2. Warm Up. Before you begin any exercise routine, whether it is a simple jog, or a 300 pound dead-lift, start with a low intensity routine designed to warm up all the muscles you're about to work on. Not only will it help you get into the right frame of mind, it can help prevent injuries.
   • You should never stretch a cold muscle. Research has shown that pre-workout stretching, contrary to deeply-ingrained public opinion, does not prevent injury and may in fact result in poorer performance. Stretching is best done following a workout.
3. Work harder but shorter. Training with high reps is good for building endurance, but it won't help you build up either size or strength. Instead, aim for about 3-8 per muscle group, and 6-12 reps per set for your normal routine. Your final rep should be very hard to complete! If it's not, increase the weight you're lifting.
   • Limit your overall training to about 45 minutes a day.
   • Every four to six weeks, vary your routine. As your body adapts to stress, you'll hit a plateau where the benefits of weight training will begin to diminish. The only way to prevent this from happening is to change things up, such as by increasing weight and changing exercises. Try a week of really piling the weights on, and do two to four reps at the maximum weight you can manage with proper form.
4. Work your whole body. You'll see maximum benefit when your entire body is part of the routine. The more muscles you use when training, the more hormones you will produce (including epinephrine and norepinephrine), which in turn stimulates muscle growth both while you exercise and for the entire day.
   • Give all muscle groups equal attention, such as five sets of rows after five sets of bench presses. This will encourage balanced training, growth, and flexibility.
   • Compound exercises such as squats, dead-lifts, presses, rows, and pull-ups use a lot of different muscles.
   • You can work the entire body in each session, or divide your sessions between, for example, the upper body one day, and the lower body the next.
   • Don't rush. Advanced lifters often base their routines around a technique called explosive repetition. In other words, they lift a tremendous amount of weight in a short (explosive) amount of time. There are significant benefits to this method, but the risk of injury in novice athletes is high. It is recommended solely for more advanced athletes.
5. Limit your cardio training. While doing cardio is great for fat burning, it can limit muscle growth by burning up glycogen and amino acids. If you must keep cardio as part of your fitness plan, try sprint intervals: one minute at an all-out sprint, followed by two minutes of light jogging. Do this for no more than a half an hour, three times a week.
6. Get your rest. Your body needs time to recover, and to repair (build) your muscles, and to do that you will need at least 7 or 8 hours of sleep a night. Avoid caffeine and alcohol for deeper sleep.
   
   
   
   • In addition to the proper amount of sleep, do not overdo your training regimen. While you might be tempted to think that "more is better," in fact the opposite is true. You can reach a point known as "over-training," in which you'll lose the ability to "pump," (engorge the muscles with oxygen-rich blood), and can even lead to muscle wasting—exactly the opposite of what you are trying to achieve. Here are some symptoms to be aware of if you think you may be falling into the over-training zone:
     • Chronic fatigue
     • Strength loss
     • Loss of appetite
     • Insomnia
     • Depression
     • Lowered sex drive
     • Chronic soreness
     • Prone to injury
   • To avoid over-training, set up a schedule that works for you and your goals. Here is an example for a split routine that gives you plenty of time on to break down your muscles, and plenty of time off to let them recover, even larger than before:
     • Day 1: Chest and biceps, followed by 30 minutes of high-intensity cardio.
     • Day 2: Legs, triceps, and abs, followed by 30 minutes of high-intensity cardio.
     • Day 3: Shoulders and back, followed by 30 minutes of high-intensity cardio.
     • Day 4: Chest, biceps, and abs.
     • Day 5 - Day 7, rest.
7. Lower your stress levels. Whether your stress comes from job, home, or just the way you're wired, do what you can to reduce or eliminate it. It's not just good for you in general, but stress increases the production of the hormone cortisol, a hormone that encourages your body to store fat and burn muscle tissue.

You want to build muscle ? Here is the trick ( Diet )

You want to build muscle ... ?  
 Here is a simple diet to follow 

1. Increase your caloric intake. If you are currently consuming 2,000 calories a day, boost that to about 2,500 calories.
   
   
   
2. Get enough protein to support muscle growth. Aim for at least 1 to 2 grams of protein for every pound of body weight. For example, if you weigh 180 pounds, take in at least 180 to 360 grams—or about 6 to 12 ounces—of protein every day.
3. Drink Enough Water. The body needs a sufficient amount of water to build muscle at an optimal rate. Here's a great little formula to help make sure you are getting enough: Body weight in pounds X 0.6 = Water Intake in ounces
4. Eat regularly. Rather than having two or three large meals during the day—something we've grown up with—change your eating habits so that you are eating five or six smaller meals during the day.
   • To help keep your protein intake high, one or two of those meals can be a protein shake. Here's one example, though a quick Internet search will uncover hundreds of delicious protein shakes:
   • 8 oz skim milk
   • 1 banana
   • 1 tbsp peanut butter
   • 2 scoops of protein powder
5. Eat fat. That's right—not only does it make food taste good, fat is good for you, as long as you are eating the right kinds and amounts of fat! Saturated fats—the fat you'll find in a stick of butter, a bag of chips, or bacon (sad face allowed here)—should be limited to about 20 grams or less. That's the bad news. The good news is that unsaturated fats are actually beneficial, even necessary. Fat is necessary for the proper distribution of vitamins A, D, E, and K, helps promote better eyesight, and healthy skin. Depending on your total caloric intake, 50 to 70 grams of monounsaturated or polyunsaturated fat is beneficial for your training, and your overall general health.
   
   
   
   • Monounsaturated fats can be found in olive, canola, and sesame oils; avocado; and nuts such as almonds, cashews, peanuts, and pistachios.
   • Polyunsaturated fats are found in corn, cottonseed, and safflower oils; sunflower seeds and oils; flaxseed and flaxseed oil; soybeans and soybean oil.
   • Omega-3 fats, an overall winner of a fat that is very beneficial to heart and blood health, eyesight, and for children, brain development. You'll find this fat in many Omega-3-enriched foods. Another great source is fatty cold-water fish such as salmon, tuna, trout, and sardines.
   • A good way to determine how much fat in grams you should be taking in is to multiply your calorie intake by .001 for maximum trans-fats; by .008 for maximum saturated fats; and by .03 for the "good fats." For example, for a 2,500-calorie diet, you would limit trans-fats to 3 grams or less, saturated fats to 20 grams or less, and up to 75 grams of mono and polyunsaturated fats.
6. Take your vitamins. In addition to a well-balanced diet, include a multivitamin supplement to your dietary regimen. It will ensure that your body is getting the full amount of vitamins and minerals it needs to stay healthy. There are many options, depending on your age, your sex, and your particular health and diet needs. Find the one that's right for you, and make it part of your daily routine.

Photo of the day

Swimming , my favorite sport

Assuming you can perform each stroke for the same amount of time, the butterfly will be your best bet for both fat loss and muscle building. This is because you are burning the greatest number of calories per hour while performing it, making it an efficient way to create the caloric deficit needed for fat loss. It is also the stroke that takes the most muscular power, therefore giving your body the best total strength-training workout.

If building muscle is your primary goal, you may wish to perform this stroke at the highest intensity possible, but for a shorter period of time. That way, you won't expend as many calories (since you need to be in a surplus to build muscle), but you will push yourself hard enough to stimulate muscle growth.

important considerations

Since you are performing this workout in water, there are a few additional considerations. One of the most important aspects of swimming is learning to regulate your breathing; because your head is only above the water at certain moments, you must adapt your breathing to each stroke. Some people will need to practice this before jumping into a workout. If you haven't mastered your breathing rhythm, you will find it difficult to push yourself hard enough to derive benefits, as your muscles need oxygen to perform properly.

It is also critical for you to master the type of stroke you plan on using before trying to swim laps. If you aren't performing it correctly, you will be inefficient and will tire out much more quickly than if you were using the proper technique. If your body is moving in rhythm with a fluid series of actions, you will be able to focus on pushing yourself to get your heart rate up, thus improving your workout.

benefits of swimming

There are many reasons to take your next workout to the pool. First, it is a great cardiovascular exercise. If you push yourself hard enough, swimming can be comparable to -- if not more intense than -- running. Since you use both your upper and lower body to propel yourself through the water, you engage more muscles and burn more calories than with running (during which the upper body doesn't work that much).

In addition, swimming gives you a great strengthening workout. The day after your first serious session in the pool, your upper body will likely be very sore. You will be using muscles in ways you don't normally use them, which will serve to strengthen your whole shoulder girdle as well as your back muscles (particularly your Latissimus Dorsi muscle).

Finally, many people find swimming to be a very good way to relieve stress. It allows you to clear your head so you are not only getting physical benefits, but psychological ones as well.

It's not always a fat loss issue , some people have to gain weight

1. Keep in mind your goal is to gain weight while building muscle mass. If you just start eating a lot more and you don’t exercise, all you’ll end up with is unhealthy fat gain.
2. Concentrate on adding protein to your diet. Protein is what makes your muscles grow, and muscles weighs more than fat; the more muscle mass you have, the more you will weigh. Get the maximum amount of protein that your body can use in a day—about 1 gram for every pound you weigh. If you currently weigh 170 pounds (77.27 kg), add at least 170 grams of protein to your daily diet.
3. Figure out how many more calories per day you need. Use a quick online calculator to find your resting metabolic rate (RMR) or use the formula below:
   • Multiply your weight in pounds or kilos by 12.
   • Multiply that figure by 1.6 to get your basic resting metabolic rate (how many calories you burn without exercising at all)
   • Multiply by 5 the number of minutes you spend each week on lifting weights.
   • Multiply by 8 the number of minutes you spend each week on aerobic exercise (running, cycling, etc.)
   • Add together the total minutes you spend on each type of exercise each week and divide the total by 7. Add this number plus 500 to your basic metabolic rate. The result will tell you how many calories you need every day to gain 1 pound (.45 kg) a week.
4. 4
   Increase the amount of time you spend on strength training. Concentrate on building up your largest muscle groups. For best results, do 3 sets of 12 repetitions for each type of strength training.
   • Squats
   • Pull ups
   • Bench presses
   • Dead lifts
5. Give your muscles time to recover from strength training exercises. Muscles grow when you are at rest, which is why it is advised to rest for 24 hours after a day of strength training. Your muscles also need some recovery time while you are engaged in strength training; be sure to rest for 1 or 2 minutes between sets of repetitive sets.
6. Have an energy shake immediately after each workout. According to a study carried out at the University of Birmingham,UK, energy shakes will help you improve your endurance while exercising. Carbohydrates increase the insulin level in your body, and that will slow down the rate that your body breaks down protein—the protein you need for muscle building. Have a banana, a handful of dried fruit or a sports energy shake immediately after you work out.
7. Don’t abandon your high intensity workouts. You do burn more calories during aerobic exercise, but aerobic exercise stimulates your muscles in ways that strength training does not. Aerobic exercise increases your cardiovascular health, and it will keep you from getting fatigued when you are doing your strength training.
8. Eat six meals a day. It’s important to keep your body supplied with energy and nutrition throughout the day. Some of your meals can be in the form of high calorie, healthy snacks, such as nuts, avocados and protein shakes.
9. Get 8 hours of sleep every night. If your body doesn’t get enough rest every night, you won’t have enough energy to exercise.
10. Don’t get stuck in a rut. Your body has the ability to adapt quickly, so if you don’t alter your exercise routing occasionally, you will hit a plateau. Once a week, change up your routine. You can increase or decrease the number of reps or sets, or simply change the order in which you normally do your routine.

First of all , you should have a nice body to exercise ( losing weight )

Sure, you can not  lose weight in one day but if you folow these steps you will notice the difference in one week . There are plenty of fad diets that work to shed pounds rapidly -- while leaving you feeling hungry and deprived. But what good is losing weight only to regain it? To keep pounds off permanently, it's best to lose weight slowly. And many experts say you can do that without going on a "diet." Instead, the key is making simple tweaks to your lifestyle.
One pound of fat -- is equal to 3,500 calories.  By shaving 500 calories a day through dietary and exercise modifications, you can lose about a pound a week. If you only need to maintain your current weight, shaving 100 calories a day is enough to avoid the extra 1-2 pounds most adults gain each year.
Adopt one or more of these simple, painless strategies to help lose weight without going on a "diet":

1. Eat Breakfast Every Day. One habit that's common to many people who have lost weight and kept it off is eating breakfast every day. "Many people think skipping breakfast is a great way to cut calories, but they usually end up eating more throughout the day, says Elizabeth Ward, MS, RD, author of The Pocket Idiot's Guide to the New Food Pyramids.  "Studies show people who eat breakfast have lower BMIs than breakfast-skippers and perform better, whether at school or in the boardroom." Try a bowl of whole-grain cereal topped with fruit and low-fat dairy for a quick and nutritious start to your day.
2. Close the Kitchen at Night. Establish a time when you will stop eating so you won't give in to the late-night munchies or mindless snacking while watching television. "Have a cup of tea, suck on a piece of hard candy or enjoy a small bowl of light ice cream or frozen yogurt if you want something sweet after dinner, but then brush your teeth so you will be less likely to eat or drink anything else," suggests Elaine Magee, MPH, RD, WebMD's "Recipe Doctor" and the author of Comfort Food Makeovers.
3. Choose Liquid Calories Wisely. Sweetened drinks pile on the calories, but don't reduce hunger like solid foods do.  Satisfy your thirst with water, sparkling water with citrus, skim or low-fat milk, or small portions of 100% fruit juice. Try a glass of nutritious and low-calorie vegetable juice to hold you over if you get hungry between meals. Be careful of alcohol calories, which add up quickly.  If you tend to drink a glass or two of wine or a cocktail on most days, limiting alcohol to the weekends can be a huge calorie saver.
4. Eat More Produce.  Eating lots of low-calorie, high-volume fruits and vegetables crowds out other foods that are higher in fat and calories. Move the meat off the center of your plate and pile on the vegetables. Or try starting lunch or dinner with a vegetable salad or bowl of broth-based soup, suggests Barbara Rolls, PhD, author of The Volumetrics Eating Plan. The U.S. government's 2005 Dietary Guidelines suggest that adults get 7-13 cups of produce daily. Ward says that's not really so difficult: "Stock your kitchen with plenty of fruits and vegetables and at every meal and snack, include a few servings," she says. "Your diet will be enriched with vitamins, minerals, phytonutrients, fiber, and if you fill up on super-nutritious produce, you won't be reaching for the cookie jar." 
5. Go for the Grain.  By substituting whole grains for refined grains like white bread, cakes, cookies, and pretzels, you add much-needed fiber and will fill up faster so you're more likely to eat a reasonable portion. Choose whole-wheat breads and pastas, brown rice, bran flakes, popcorn, and whole-rye crackers. 
6. Control Your Environments.  Another simple strategy to help cut calories is to control your environment -- everything from stocking your kitchen with lots of healthy options to choosing the right restaurants. That means avoiding the temptation by staying away from all-you-can-eat restaurants.  And when it comes to parties, "eat a healthy snack before so you won't be starving, and be selective when you fill your plate at the buffet," suggests Ward.  Before going back for more food, wait at least 15 minutes and have a big glass of water.
7. Trim Portions. If you did nothing else but reduce your portions by 10%-20%, you would lose weight. Most of the portions served both in restaurants and at home are bigger than you need.  Pull out the measuring cups to get a handle on your usual portion sizes, and work on paring them down.  Get instant portion control by using small bowls, plates, and cups, says Brian Wansink, PhD, author of Mindless Eating. You won't feel deprived because the food will look plentiful on dainty dishware.
8. Add More Steps. Get yourself a pedometer and gradually add more steps until you reach 10,000 per day. Throughout the day, do whatever you can to be more active -- pace while you talk on the phone, take the dog out for an extra walk, and march in place during television commercials.  Having a pedometer serves as a constant motivator and reminder.
9. Have Protein at Every Meal and Snack.  Adding a source of lean or low-fat protein to each meal and snack will help keep you feeling full longer so you're less likely to overeat. Try low-fat yogurt, small portion of nuts, peanut butter, eggs, beans, or lean meats. Experts also recommend eating small, frequent meals and snacks (every 3-4 hours), to keep your blood sugar levels steady and to avoid overindulging.
10. Switch to Lighter Alternatives. Whenever you can, use the low-fat versions of salad dressings, mayonnaise, dairy products, and other products.  "You can trim calories effortlessly if you use low-fat and lighter products, and if the product is mixed in with other ingredients, no one will ever notice," says Magee. More smart substitutions: Use salsa or hummus as a dip; spread sandwiches with mustard instead of mayo; eat plain roasted sweet potatoes instead of loaded white potatoes; use skim milk instead of cream in your coffee; hold the cheese on sandwiches; and use a little vinaigrette on your salad instead of piling on the creamy dressing.