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Are you sick and tired of everyone telling you a different way to build muscle? Are you unhappy with how you look in the mirror? Are you frusturated with your slow progress in the gym? Are you ready to learn five simple steps that will teach you how to build muscle safely and effectively?

There is a good chance that you are not maximizing one of these four steps. Your problem and solution lies in correcting these essential steps before you have any chance of building a muscular and lean physique.
Get read to learn how to build muscle in four simple steps, in less time, without any drugs and without bogus supplements.

Step #1

Committ to lifting weights at least three to four times per week. Your goal is to stimulate your muscles with resistance (stress) which results in your muscles growing bigger to avoid the stress from occuring again. Once you go home, let the muscle heal through nutrition and rest, it will grow bigger and you will repeat this process again. Ideally you should hit your muscles once every 72 hours so you could perform 2 upper body workouts per week and 2 lower body workouts per week.

Step #2

Focus on eating at least 5-7x a day with balanced meals from carbohydrates, proteins and fats. If your goal is to build muscle than you should be eating at least 15-18 x your current body weight. Your carbohydrates should equate about 45% of your intake, your proteins should equate about 35% of your intake and your fat should be the remaining 20% of your intake. You should focus on over half of those meals being solid whole food meals and the remainder can be liquid meal replacment shakes.

Step #3

You should focus on stretching at least half the amount that you lift weights. One of the biggest mistkakes I see is people training, training and training with out any stretching. Stretching helps restore normal length to the tissue and if you are constantly training, your muscle tissues will shorten and big to perform weaker and slower and have a higher incidence of injuries. So if you are lifting weights 4 hours in the week, at least an additional 2 hours should be dedicated to stretching. You must counteract the shortening of the muscle tissues that occurs with weights or else you are a injury screaming to happen.

Step #4

Avoid supplements that have not been around for longer than 3 years. I learned this phisophy from an Australian strength coach who recommended not trying any supplement until it has been around at least 3 years to pass the test of time. This will make your life much easier and help you avoid all the marketing hoopla in the latest fitness and bodybuilding magazine. If you follow this rule, you will discover only a small handful of supplements still standing. Here are the ones you should not go with out: a high quality multi-vitamin, fish oil capsules, powdered creatine and a protein powder. These products will cover your nutritional basis for health, healthy body composition, strength and muscle mass.
Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at www.VinceDelMonteFitness.com/ He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.

When an organism gets into your body and causes an infection, your body gathers its defences and fights against them. This is the basic principle of how vaccines work.

Certain cells in your blood make what are called ‘antibodies’, molecules which are designed to attack specific germs and viruses. These attach to the invaders in your bloodstream and prevent them from invading other cells. Each virus or bacterium has an individual shape, and the antibodies are designed to fit exactly to that shape.

This is how vaccines work to convince your body that the vaccination is a ‘full-blooded’ attack by the offending viruses or bacteria, and stimulate them into action to develop the ‘memory’ or ‘blueprint‘ for the antibody in the event of future invasion.

This is all done by your white blood cells. You have two types called B cells and T cells. The B cells manufacture the antibodies while the T cells have two functions. The ‘helper’ T cells help the B cells to make the antibodies while the ‘killer’ T cells kill any cells which have been invaded by the viruses or bacteria, and prevent them from reproducing. How vaccines work to stimulate this action is to mislead the white cells into believing that your body has been infected.

Your body reacts to kill the invaders in two ways: directly through the antibodies, and indirectly through the T cells destroying any infected cells and preventing reproduction.

Viruses cannot reproduce by themselves: they have to use the host’s cells for this. If the T cells continually kill off any invaded cells, the invaders themselves must eventually be killed off by the antibodies If the virus or bacterium is strong and reproduce too quickly, the host can be overcome before it can produce enough antibodies to kill them off. The pus which occurs during an infection is the mix of dead white blood cells and bacteria/virus cells destroyed by them.

If your body survives the attack, your B cells retain a memory of the structure of the invaders and should the same viruses or bacteria ever return, antibodies can rapidly be produced and the infection killed off before it starts. The stimulation of this memory is exactly how vaccines work.

Vaccines produce the same memory effect without the patient having to suffer the disease. The organisms that cause the disease are either killed or weakened, then introduced into your body. The strength is calculated to be just enough to enable your white cells to manufacture the antibodies. This is how vaccines work to give you protection against future infection without actually making you ill. The strength of the vaccine is designed to allow this. The dead vaccine can also work, but less efficiently, and the effect is not generally as long lasting.

The ‘live’ vaccines produce life-long immunity after only one or two doses, but the ‘dead’, or ‘inactivated’, ones need multiple doses to get the correct effect. Some dead vaccines even need booster doses throughout your life. Examples of these are tetanus and diphtheria vaccines, normally given together every 10 years as the Td vaccine. The measles vaccine is an example of a ‘live’ vaccine’.

Vaccinations do not affect your ability to fight off other infections you have not been immunized against; in fact a 2002 German study indicated that you are likely to suffer fewer infections in general if you have had your quota of vaccinations. It is unknown exactly how vaccines work to achieve this, but it is believed that vaccination strengthens the immune system generally, and strengthens the body against other ’secondary’ infections.

How vaccines work to achieve this secondary effect is not fully understood, but it appears that unvaccinated children may have a reduced ability to fight off a secondary infection resulting from the natural disease, such as pneumonia which is frequently a secondary infection in measles cases. Most deaths through measles are actually due to a secondary infection with pneumonia.

However, how vaccines work to give you immunity to the disease vaccinated against is basically by fooling or stimulating your body into producing antibodies, and the memory of their structure should the same bacteria or viruses appear again.

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Peter is an industrial graduate chemist who became interested in childhood health issues when his son contracted misdiagnosed meningitis and encephalitis shortly after a measles vaccination. He decided to learn as much as he could so that he would feel less useless the next time. His website is http://www.childhood-diseases-online.com and he also runs a general health site at http://www.welshhealth.com

Ten Body Piercing Safety Tips

Body piercing is all the rage with individuals of all ages. Whether you are choosing to pierce ears, lips, noses, eyebrows, tongues, or something a bit more risqu�, safety and hygiene should be at the top of the check list before you run out and grab a needle. These ten tips for body piercing safety will ensure your piercing does not result in a potentially dangerous infection.

1.) Only use a professional.
Piercing is something that should only be performed by a professional. It is a great deal more complicated than simply pushing a needle through a part of your body. Choose a reliable professional and seek a consultation before you make the decision to pierce. Home piercing jobs are most likely to lead to complications or infections.

2.) Ask questions.
Think of a interviewing a potential piercer the same as you would a doctor. Ask about their cleanliness and disease prevention policies. A great many diseases, including AIDS and Hepatitis can be spread through using dirty needles, so you should ensure your quality of health is not compromised. Do not feel ashamed or embarrassed to ask the necessary questions, and beware of any so-called professional who seems unwilling or unable to provide answers.

3.) Choose wisely.
Just as each body is different, everyone will not be able to successfully pierce their chosen spot. Once you seek a professional to pierce your body, ensure the piercing can be successful. For example, individuals with an �out-ie� belly button are unable to have a belly button piercing due to the orientation. Also, some individuals are unable to have their tongue correctly pierced due to the orientation of essential nerves and blood vessels.

4.) Think about the impact.
It�s a necessary fact of the matter that most employers frown upon visible body piercings. Regardless of your personal feeling on body piercings, know that you may be discriminated against or viewed in an unfavorable light by some individuals only due to your body piercings. Before you decide on any piercing, consider the impact on your image and your life.

5.) Choose quality body jewelry.
When it comes to choosing body jewelry, ensure you choose quality metals or high carbonate plastics that will work well in your body and not have any complications. Most body piercing jewelry is either gold with a high karat count or surgical quality stainless steel. Avoid cheap or flimsy body jewelry and focus on the quality instead of the design.

6.) Keep it clean.
After the body part has been pierced, it is essential to keep the hole clean. Your body sees a piercing as a wound, so cleanliness is the key. Remember, infections also do not discriminate between piercing holes and puncture wounds.

7.) Keep it dry.
Most piercers agree that the hole should be kept dry until healing has commenced. Keep your piercing hole free of salvia, sweat, salt water, or chlorine water, since all of these liquids can case infection.

8.) Avoid makeup.
If you are choosing a facial piercing, avoid polluting the hole with makeup. Most cosmetic products are made with oils that can invade the piercing hole and cause infection.

9.) Identify infection.
Keep an eye out for infections that can quickly and easily cause pain and discomfort. Not all infections work in the same manner, but warning signs include any type of discharge from the wound, fever, pain, discomfort, swelling, and redness around the hole.

10.) Seek medical attention.
If your piercing is exhibiting signs of infection or complication, immediately seek medical attention. Also, if the piercing is routinely painful and does not seem to heal, you should seek treatment by your primary health care provider.
http://www.articlerich.com/ John Marcus specliazes in Body Piercing and Body Jewelry for more information go to www.1-belly-button-rings.com