How a Muscle and Fitness Magazine Contributes Towards Good Health and Happiness

If you are wondering what must be the key behind the success of the great sports personalities and film stars, you need to go through any good muscle and fitness magazine. You will be explained in detail their rigorous lifestyles, day in and day out, from the morning to the night. Nothing is a cakewalk, and life certainly is not one, if you are keen in reshaping your virtually shapeless body to the one of your dreams. You will find loads of pictures of some of the most successful men and women and read across their personal experiences of how to get those layers of sheer muscle power in your hand.

A reputed muscle and fitness magazine in fact has been running a step-by-step commentary over a series of articles that explain what exactly is required to be the numero uno in your group of friends and acquaintances. Best way is to start off early, commit yourself to a life of exercises and routines, cut off on fast foods and popping something in your mouth the moment you feel hungry. In most cases, you would find that the very sight of food creates hunger in you, and even though you may not be hungry, you would be tempted to eat.

The American dietitian knows very well that the root cause of obesity in the country today is the desire to munch on something in most Americans. To stop this crave for food, one needs to follow a simple regimen of disciplined exercises and quality food intake that adds on to the muscles and not to the weight by means of layers of fat deposits around the abdomen. Buy any muscle and fitness magazine and you would find this explained in greater details by some of the top health experts in the country.

As an author for the #1 muscle and fitness magazine, Pirawan has already achieved several goals in her former career as a fitness consultant and nutrition expert. Studying Sport Scienes at the University of Sidney with additional courses in writing brought her to write about exercising. Her articles don’t only appear in the muscle and fitness magazine but also in several health and nutrition related magazines for men and women. Primary aspect of her training methods and also articles are muscle building tips.

Muscle Building – The Right Way

Let me share with you the truth about muscle building and why so many men and women, lets say around a good 90% – 95% in the gym have such a hard time building muscle. And why they never see any kind of real results. One of the reasons is for the most part, is that a good percentage of them spend way too many hours and days training in the gym. When you train your muscles for too long you over-train them, which prevents your from gaining muscle. So how much training time do you really need? For you to build serious muscle the right way it should not take no longer than 30 minutes. If done the right way, 30 minutes and good rest is key.

Another key to building muscle (and this is an important component) is good nutrition. Most people (and I do mean most) forget the fact that good nutritional eating is by far one of the most critical components of you entire work-out program. Many people overlook good nutrition in their muscle building process. The body needs good solid nutritional foods in order for the body to build muscle faster and even heal faster. Now this is very important; When training you need to know which nutritional foods to eat, how much nutritional foods to eat, and when to eat nutritional foods. If you don’t know these things you will have NO chance of ever getting that muscular body that you always desired and dreamed of.

To aid in your muscle building process along with good nutrition, you can also use supplements to help get you in that impressive shape you’ve all dreamed. The majority of all the so-called muscle building powdered drinks and the muscle building pills are really not good for your health, and WILL empty out your wallet. There are really a very few supplement that will actually help you to build muscle

Different Muscle Types Have Different Functions

There’s more to muscles than what’s walking around on the beach.

There are three types of muscle, striated, smooth and cardiac. All three have some things in common. Their contraction and relaxation creates mechanical energy that translates to movement of the body and internal body functions. All muscles have cells arranged in groups of fibers, imbedded in connective tissue and bound together by intercellular substance.

Striated muscles usually spend the most time with in an effort to be, as it’s known in Hawaii, “luking goood.” Striated muscle tissue consists of bundles of fibers called fasiculi made up of long nucleated cells with myofibrils in alternating dark and light bands that give them a striped appearance. Groups of fibers lie parallel to each other and each is enclosed in a membrane called perimysium. Each complete muscle is encased in a sheath called epimysium which is encased in sheets of connective tissue, deep fascia, that separate individual muscles. These are the muscles of the skeleton, eyelids, tongue and soft palate, eye, scalp, pharynx and upper esophagus. These are the voluntary muscles and are stimulated by impulses from fibers of the cerebrospinal nerves. If nerves of these muscles are severed, the muscle will atrophy and paralysis results.

The voluntary actions of the skeletal muscles is involved in the control, posture and movements of the body such as walking, talking, moving the fingers, swallowing, movements of the eyes, and the voluntary action of the abdominal muscles for respiration and elimination.

Skeletal muscle have the ability to contract and extend, to stretch and twist, the ability to regain their original shape and size after being stretched and to respond to a stimulus. The usual muscle stimulus consists of a nerve impulse resulting from a change in the internal or external environment due to a chemical, electrical, mechanical or thermal influence. A weak stimulus will produce a weak muscle contraction involving only a few fibers. If the stimulus is strong the reaction may involve all the fibers of the muscle.

A single stimulus will invoke a contraction and then an immediate release. A continuous or rapidly repeating stimuli will result in a sustained contraction called a tetanus (as in lockjaw). If this condition is continued for a period of time the muscle gradually loses the ability to contract and fatigue sets in. Fatigue is due to the muscles’ inability to synthesize adenosine triphosphate (ATP). ATP is essential for the production of energy used in muscle contractions. Acute, physiologic fatigue is usually a temporary condition with the muscle(s) regaining their ability to contract after a period of rest. Chronic fatigue is usually a symptom of underlying disease or pathological conditions.

Skeletal muscles work on the principal of leverage with the bones acting as the lever or fulcrum. There are three classes of levers: class 1 is where the fulcrum lies between the lever and the resistance. The triceps muscle extending the arm below the elbow is an example. Class 2 lever is when the resistance is between the power and the fulcrum. Example is when the gastrocnemius (calf) muscle raises the weight of the body on the toes. Class 3 lever is when the power applied is between the resistance and the fulcrum. When the biceps flexes the arm at the elbow is an example. Most levers of the human body are types 1 or 3. All three types are essential since different lever types allow for speed at the expense of power, power at the expense of speed or the ability to change the direction of movement.

Skeletal muscles have two attachment points. The end that remains relatively still is known as the origin end and the other is the insertion end, or moveable end. When a muscle contracts the insertion end moves closer to the origin end. Either end in some muscles in the extremities can function as the origin. Some muscles, the biceps brachii for example which acts on both the humerus and radius, can traverse two joints bringing about an action at either or both ends.

There are four types of skeletal muscles: prime movers, antagonists, synergists and fixators. Prime movers are muscles that bear the responsibility for a particular movement. The biceps, which flexes the forearm, is this type muscle. Antagonists are muscles that produce an opposite action to the prime mover. The triceps, when straightening the forearm is an example. Synergists prevent undesirable actions. Example: a pronator that resists undesirable action by a prime mover. Fixators are muscles that stabilize a part. Example: stopping the shoulder from moving when the arm is flexed.

Enduring and Dealing With Muscle Cramps


A muscle cramp is one of the few things that we can never escape in our lives. One way or another, each and every one of us will have to undergo the painful experience of having cramps. There are ways that we can avoid cramps but first in order to avoid them we must learn to understand what causes them.

Understanding Cramps

Although cramps have been happening to everyone there is still a lot to be understood of what actually causes it. Despite this lack of understanding there are certain factors that are known to contribute to the occurrence of the cramps.

1. One major factor is over exertion of the muscle and fatigue. This can often be caused by over working our muscles during strenuous activities such as sports.

2. Other causes are dehydration where our muscles lose water and other nutrients that is vital to the functions of our muscles.

3. Another not too common cause of cramps is calcification where blood gets stuck in the muscles and coagulates.

4. Aging is another trigger for people to experience cramps. People who are in their puberty stage and old age suffer from cramps than most other age groups.

5. There are cases where even medication can have cramps as side effects so having cramps can often be difficult to predict and prevent.

Despite this, there are certain things that we can do to lessen the likelihood of cramps from happening.

Common ways to prevent cramps

Since cramps can happen to anyone, how to deal and prevent cramps from happening is most often taught in school.

1. We have been taught that in order to avoid experiencing this we should make sure that we do proper stretching and warm up exercises before we engage in strenuous activities. Stretching should be done before and after exercise so that are muscles would not stiffen.

2. Regular exercise can also prevent you from experiencing crams since your body will not be subjected to major shock.

3. Keeping yourself hydrated is also recommended so that acid is not built in your body and muscles.

Treating Cramps

1. When you experience cramps the first thing you should do is not to panic especially if this occurs while you are in the water. Panicking in this situation will not help you and would often result to a much problematic state.

2. Once the cramp sets in it is advisable to stretch the affected area to make the cramps go away. As much as possible try to remain relaxed so that the muscles do not get agitated further. Slowly massage the affected area to help relax the muscles and keep the muscle warm by wrapping a warm towel around the affected areas.

3. During the experience your body may lose fluids due to the stress so be sure to drink a lot of water to help alleviate the stress and replenish the water lost by your body.

Now if you continuously experience cramps and they recur too frequently, it would be best to contact your doctor to have a physical check up. This may no longer be the normal cramps but something that would require immediate medical attention.

As a professional personal trainer and fitness expert, Dr. Saman Bakhtiar brings his years of professional experience to work with Personal Training Corona, a program the helps his clients see amazing results. Sam has another popular program called Weight Loss Chino where he helps locals achieve their desired weight.