The guitar is a musical instrument with ancient roots that is used in a wide variety of musical styles. It typically has six strings, but four, seven, eight, ten and twelve string guitars also exist.

Guitars are recognized as one of the primary instruments in blues, country, flamenco, rock music, and many forms of pop. They can also be a solo classical instrument. Guitars may be played acoustically, where the tone is produced by vibration of the strings and modulated by the hollow body, or they may rely on an amplifier that can electronically manipulate tone. Such electric guitars were introduced in the 20th century and continue to have a profound influence on popular culture.

Traditionally guitars have usually been constructed of combinations of various woods and strung with animal gut, or more recently, with either nylon or steel strings. Guitars are made and repaired by luthiers.

Most bodybuilders can't speak highly enough of water. Here are just a few facts about water:

• The body retains water in tissue for the future. If your body is getting water when it needs to, it won't store as much water, because it knows it will continue to be supplied with it, when it needs it. If you don't drink enough, you will likely store more water and look bloated.

• Water transports nutrients, and waste products.

• Water helps with the digestive, absorptive, circulatory, and excretory functions.

• Water helps maintain proper body temperature.

• Water stops dehydration. Dehydration leads to excess body fat, poor muscle tone, joint and muscle soreness, among other things.

How much water should you drink?

An active, athletic person needs approximately 2/3 ounce per pound of body weight.

Believe it or not, this is the most important factor for muscle growth to occur. Without proper nutrition, supplementation and hydration you will make little or no gains and find yourself very frustrated and most likely quit because you won't be seeing any gains. The importance of raw materials for your body to use for muscle growth cannot be stressed enough, and I suggest the first thing you do as a beginner is learn about proper nutrition. So are you ready? Good.

First off, you must understand that there are three macronutrients concerned with bodybuilding:

• Protein
• Carbohydrates
• Fat

All About Protein:

Proteins, composed of various amino acids are the actual building blocks of muscle tissue. Protein builds, repairs and maintains your muscles, and is very important to the bodybuilder since frequent intense weight lifting puts such a high demand for it on your body. In order to achieve maximum growth, a wide range of amino acids must be consumed every day. There are 20 amino acids, and the human body naturally produces 12 of them, but the others, called "essential amino acids" can only be obtained through food. You need to get a good protein intake to make sure you grow, but many people out there will take their protein consumption to absolutely un-necessary amounts, and this is a problem I feel needs to be addressed. Over excessive protein intake has a harmful effect on both the kidney's and liver and makes the human body burn valuable protein for energy. Keep protein consumption to the ideal amount depending on your bodyweight, there is no need to over-do it.

The Different Sources:

The system of ranking different sources of proteins is called the Biological Value (BV). The higher the BV, the faster the protein is absorbed and used within the body. Here are the best sources of protein and their BV's:

Whey Protein - Derived from milk, this protein is by far the best source available. With a maximum BV of 157* note that normally a BV cannot be higher than 100, but keep this amount in mind as an approximation* , this protein is absorbed the fastest and most efficiently. Found in powder form and mixed with milk or water, it can be found in supplement/health food stores. Some good quality brands are Prolab, Sportpharma and Optimum Nutrition.

Egg Protein - Before whey was marketed, the old fashioned egg was the leading source of protein, containing a maximum BV of 100. The reason being that there is a complete animal inside an egg. And I realize that some bodybuilders avoid this source because they don't like the taste of eggs everyday, but it is nearly perfect and very convenient to use because it can be eaten in many different styles, and can also be drank. You can also buy egg protein in powder form. The yolks can be bad for you if too many are eaten, I wouldn't recommend eating more that four per day.

Milk Protein - This protein is a blend of casein and whey. It has a maximum BV of 91. The whey is fast acting and provides you with protein quickly and the casein in milk is slow developing, this is why many bodybuilders drink milk before they go to bed. A very convenient source as well, and can be added to whey shakes to get some slow developing protein also. Casein supplements are also made in powder form.

Meat Protein - Beef, tuna and chicken all have excellent sources of protein, containing a maximum BV of 80. Meats contain creatine, a naturally made compound that produces energy for muscles through the bloodstream, that is converted into phosphocreatine which supplies muscles with ATP (in other words, energy to help your workout, we will discuss this in more detail later).

All About Carbohydrates:

Carbohydrates are the body's most readily available source of energy, fuel the muscle building and other life process while sparing the protein you consume to be used for muscle growth. But beware, any unused carbohydrates can be easily stored as body fat, so the time of consumption will determine if they will be stored as fat or not. The trick is to consume just enough carbs to keep your body out of a ketonic state (using protein for energy). Ketosis is not a desired state to be in, because it will eventually lead to your body using muscle tissue for energy, which is obviously not good. A good rule is for every gram of protein you consume, consume 2 of a carbohydrate. Also, get a wide range of both simple and complex, and use the two sources to their advantage.

The Different Sources:

There are two different sources of carbohydrates we are concerned about:

Simple - These are the fastest acting sources, and provide the body with quick energy. Some common sources are fruits, fruit juices and sugar.

Complex - These are slow acting sources and provide you with long term energy. Some common sources are pastas, breads, rice, potatoes and oatmeal.

All About Fats:

Contrary to popular belief, fats are essential for building muscle mass and help your body function properly. Fats are also the body's source of stored energy, protect inner organs, and act as an insulator for the human body to keep warm.

The Different Sources:

There are two main types of fats:

Saturated - Stay away from these fats as much as possible, they are usually found in beef. Keep saturated fat intake to a minimum.

Unsaturated - These fats are stored for energy and actually help muscle building. Almost every food contains some unsaturated fat.

The rest of this section is about other important nutritional aspects of successful bodybuilding and helpful information to make the best of your diet.

Meal Replacments Powders/"Weight Gainers":

These are basically meals in powder form. They usually contain a range of simple and complex carbs, as well as whey protein isolate, the ideal meal. They are extremely helpful for replacing a meal, and I recommend that every bodybuilder go get some of Prolabs "N-Large 2", my personal favorite.

Calories:

A calorie, by definition is a unit of energy-producing potential equal to the amount of heat that is contained in food and released upon oxidation by the body. To put it in simple terms, calories provide energy for life processes. Both protein and carbohydrates contain 4 calories per gram, and fat contains 9. As you can see, fat is the most calorie dense of the concerned nutrients.

Meal Frequency:

To keep your body in an anabolic (muscle building) state makes sure to eat every 2-3 hours. This can be pretty hard, but if you are dedicated to the cause of success you will make time for your meal even if it means pre-packaging them.

Eating for Specific Purposes, Pre and Post Workout:

Post-workout is the most important meal of the day to the body builder, pre-workout coming in 2nd. After a workout, your body's energy stores have been used up, and your body needs both fast acting energy and fast acting protein. The answer, simple carbs and whey protein. In order to fuel the muscle building process effectively, I recommend keep a protein-carb ratio of 1-3.

I personally take my serving of meal replacement powder and on top of that an 8oz. glass of o.j. (fast acting simple carbohydrates).

Now for pre-workout, the meal that will determine if you are full of energy during your workout, or lazy and tired. For this meal, I recommend having both simple and complex carbs, and again keeping a protein-carb ratio of 1-3. Just to avoid feeling sick, I eat this meal an hour from working out.

To burn fat and gain muscle, you need:

- a high quality stream of nutrients available to help your body recover from workouts

- to keep your blood sugar stable

 

• You should have 6 meals a day, approximately every 3 hours. Frequent meals even out your blood sugar. If you eat three very large meals, each one will cause a major insulin spike, which will cause your body to store excess calories (which will turn into fat).

• To find out how many calories is enough for you to gain muscle, take your bodyweight (in lbs) and multiply it by 20. For example, someone who weighs 160 lbs would probably need to take in something in the area of 3200 calories per day to gain mass at a decent rate.

• Your meals should always consist of protein and carbohydrates.

There are 4 calories per each gram of protein.

There are 4 calories per each gram of carbohydrate.

There are 9 calories per each gram of fat.

 

A number of bodybuilders recommend 40% of your calories coming from carbs, 40% from protein, and 20% from fat. (This recommendation is for when you are trying to 'cut up' - reduce body fat, and look good for the beach. Not for when you are trying to bulk up and add body weight. When you are bulking you need to eat more carbohydrates and less protein - For bulking information see Mass Building Diets)

For example, someone who weighs 160lbs (who is consuming 3200 calories per day) will eat 320 grams of protein per day, 320 grams of carbohydrates per day, 71 grams of fat per day.

This is calculated by:

Protein:

Taking 40% of 3200 calories, which is 1280.

Then 1280 is divided by 4 (Remember, there are 4 calories per each gram of protein)

This gives us the number 320.

Carbohydrates

Taking 40% of 3200 calories, which is 1280.

Then 1280 is divided by 4 (Remember, there are 4 calories per each gram of carbohydrate)

This gives us the number 320.

Fat

Taking 20% of 3200 calories, which is 640.

Then 640 is divided by 9 (Remember, there are 9 calories per each gram of fat)

This gives us the number 71.

 

If you find taking in this much protein too hard, you can always reduce the amount of protein and increase your carbohydrates.

 

• There is debate over how much protein you should intake: You should be getting at least 1 gram of protein per pound of body weight or you will not gain muscle. Most bodybuilders will say 1 - 2 grams is sufficient.

  To fulfil your protein needs you may need supplements/protein bars.

  A number of bodybuilders say too much protein will just pass right through you and that too much protein is bad for your kidneys. For example they will say 3 grams of protein per pound of body weight is too much. You shouldn't really worry about this. It's unlikely you will consume this much.

• Carbohydrates before bed: Most bodybuilders support the view that you should eat all or most of your carbs 3 hours before going to sleep. The reason: as the day winds down, your metabolism starts to slow to prepare for rest. Any unused carbs will be stored as fat. During this time, you should eat foods with protein in them.

• Different sources of protein:

Fish

Eggs

Milk

Cottage cheese

Beef

Tuna

Chicken

 

• Different sources of carbohydrates

Complex Carbs

Oatmeal

Potatoes

Pasta,

Brown Bread

Brown Rice

Yams

Whole Wheat Bread

Kidney Beans

Garbanzo Beans

Oatmeal

Wheat Germ

Shredded Wheat

Apples

Pears

 

Simple carbs

White bread

White potatoes

White rice

Honey

Sugar

Sugar drinks such as Orange Juice and Cola

Milk

Yogurt

Fruits such as bananas

• Good sources of fat

Fat from:

Fish

Avocado,

Raw seeds, such as pumpkin and sunflower

Nuts, such as almonds and cashews

Flax seed oil

• You also need to eat vegetables. They are roughage that keep you regular. They are also a good source of vitamins.

First of all, it is important to point out that the back is comprised of three main areas: the upper-back, the middle back and the lower back (spinal erectors). It is imperative to build all three parts of the back to acquire a better posture and to develop a superior physique.

upper back

There is no dearth of gizmos and gadgets targeted towards the abdominal muscles. Abdominal exercise routine can help you train your abs to their limits. Your dream body of a flat and trim abdomen is within your reach. Shape up your body with lower abdomen exercise. Get rid of your love handles with exercise. Here's how!

Abdominal exercise

Any good abs exercise program involves high intensity muscular overload and progressive increase in intensity. Abdominal exercises must be undertaken carefully so that the back is adequately supported. The upper and lower abdominal muscles are not separate muscles and abs exercises can help strengthen the entire abdominal region. But some exercises will tend towards developing either the upper or lower abdominal region. Abdominal exercises can help you also gain strong stomach muscles and back muscles. This can reduce the likelihood of back pains and provide protection against injury by efficient response to stress.

Let us examine the muscles in the abdominal region. The Rectus abdominis is the muscle that stretches down the stomach from your ribs to the hips. The external and internal obliques run down the sides of the waist. They aid the rectus abdominis during curling and twisting exercises. Ab exercises need to tone or harden the muscles in that area. In addition, the body fat covering the abdominal muscles must be eliminated. That can only be achieved with a proper eating plan. Increasing protein intake and limiting carbohydrates is said to be one way of tackling flabby abs along with a sensible abs exercise routine and strength training.

Ab exercise

Good eyesight is crucial, but are you doing all you can to protect your vision? Whether you’re mowing the lawn, playing racquetball, or flying across the country, here’s how the experts say to take care of your eyes.

STARING AT THE SMALL SCREEN

All that time spent using computers and PDAs can lead to eyestrain, dry eyes, and blurred vision. To combat these problems, check your work station: Ideally, your monitor should be 5 to 9 inches below eye level. This brings your lids downward, maintaining the healthiest blink rate, says Susan Resnick, an optometrist in New York City. If you can’t move the monitor, measure the distance between it and your eyes, then consult your eye-care professional about the right pair of glasses for that distance, says Dr. Gail Royal, an ophthalmologist in Myrtle Beach, S.C. Also make sure there’s no glare on your screen. And obey the 20/20/20 rule: For every 20 minutes of screen time, look at something 20 feet away for 20 seconds to maintain your eyes’ focusing system.

IN FLIGHT

Airplane cabin air is very dry, so keeping your eyes moist is important. Direct air vents away from you, and use artificial tears once every hour, suggests Dr. Royal. But avoid drops that reduce red eye, because they constrict blood vessels. If possible, wear glasses during the flight. If you choose to wear contacts, look for a new class of lenses made with silicone hydrogel, a permeable plastic that allows more oxygen to reach the eyes. Resnick often recommends Acuvue Oasys because they have added wetting agents to help keep the eyes moist.

IN THE SUN

Did you know that UV rays can hurt your eyes as much as they hurt your skin? Overexposure can increase your risk of cataracts, macular degeneration, and pterygia, little bumps on the whites of the eyes. “Every 15 minutes outdoors—even on cloudy days—adds to the cumulative effect of radiation damage,” says Resnick. Make sure both sunglasses and contact lenses are UV-protective. (Even with contacts, though, you’ll still need sunglasses to protect the whites of your eyes.) Lenses should cover from the forehead down to the cheek and ideally wrap around the temple region, says Dr. Robin Vann, chief of comprehensive ophthalmology at Duke Eye Center in Durham, N.C.

IN THE DARK

Pupils enlarge at night, so any slight blur on the retina becomes exaggerated. Get a thorough eye exam to make sure you’re seeing clearly. When driving, minimize glare by looking to the bottom right of the road, use the night setting on your rearview mirror, and keep your car in tip-top nighttime shape (clean headlights, taillights, signal lights, and windows—outside and in). Also, move your eyes from the road to the dashboard and back again to avoid “highway hypnosis” and maintain a keen sense of depth perception. If you read in bed, make sure the light is bright enough that you can see the words without straining, but not so bright that you get a glare. A 60- or 75-watt bulb is best.

WORKING UP A SWEAT

Some 325,000 sports-related eye injuries occur every year—many resulting in permanent vision loss. More than 90% of those accidents could have been prevented with proper eyewear. Choose protective lenses designed for your specific sport. Look for polycarbonate lenses or a new material called Trivex—both are thin and won’t shatter. Check the product’s certification seal: It should meet the requirements of the American Society for Testing Materials, which vary for each sport. For outdoor sports, polarized lenses help you see more clearly.

The cable core press is deceiving because it looks easy — you don't move your torso. But it'll make your midsection feel rock solid, says Tony Gentilcore, C.S.C.S., a strength coach at Cressey Performance, in Hudson, Massachusetts.

The Benefit

Most men try to build their six-packs with forward crunches, reverse crunches, and twisting crunches. Gentilcore says that's the wrong approach. "The primary function of your core is to prevent movement," he says. The cable core press improves core stability, or the ability to resist force through your torso.

How to Do It

With a hand-over-hand grip, grab a handle attached to the mid pulley of a cable station. Stand with your side facing the stack and spread your feet beyond shoulder width, knees slightly bent. Step away so the cable is taut. Hold the handle against your chest and brace your abs. This is the starting position. Slowly extend your arms in front of you until they're straight, and bring them back. Do 3 sets of 8 to 10 reps on each side.

Expert's Tips

"Guys tend to use too much weight," says Gentilcore. "The objective is to prevent rotation, so if you're hiking up your hip or rotating your shoulders, you're overloaded." Squeeze yourabs, keep your chest up and shoulders back, and move your arms at a slow and steady pace.

Best New Exercise: Lateral pillar bridge with cable row

Adding resistance to an exercise can recruit your core, strengthening your body's pillar — your torso, hips, and shoulders. Adding the cable row to a lateral pillar bridge, shown below, "feels as if someone's pushing you forward and backward," says Anthony Slater, C.S.C.S., head performance coach for Core Performance Center in Santa Monica, California. That'll boost your strength throughout your pillar.



THE BENEFIT

You'll build a more stable midsection, so you can stand taller and perform better in sports. Before trying this variation, which is primarily aimed at your pillar muscles, you should be able to hold a lateral bridge for 30 seconds. (So don't skip your back workout.)

HOW TO DO IT

1. Attach a handle to the low pulley cable and grab it with your right hand. Lie on your left side slightly farther than arm's length away from the weight stack so you keep tension on the cable.

2. With your forearm under your shoulder and your feet stacked, push your hip off the floor to create a straight line from ankle to shoulder. Next, draw the handle to your rib cage, keeping your hips pushed up and forward and squeezing your shoulder blades.

3. Slowly straighten your arm back out in front of you. Aim to perform the movement for 30 seconds or 8 to 10 reps, but stop before your form falters — for example, if your hips sag or your trunk rotates. Switch sides and repeat the movement.

EXPERT'S TIPS

To stay aligned, keep your abs braced as if you're about to take a blow to the breadbasket. And don't be afraid to add weight, says Slater. The resistance can help you learn how to engage your pillar properly. Once you feel comfortable with the movement, increase the speed of your row. The faster you move your arm, the more torque you create for your torso muscles to resist — and the greater you'll be able to improve your rotational stability, which is key to performing well in sports.

The Things That Make Us Happy

The Myth: We think the finer things in life will make us happy. The Reality: Most of what makes us happy is pretty prosaic.

 

The Things That Make Us Happy

Happiness is stubborn; hard to find, difficult to augment. Circumstances under our control (employment, education, money) account for only about 10 to 15 percent of our "subjective well-being," the technical term for how good we judge life to be.

Happiness is largely due to personality traits and temperament; the torments or glories of fate don't make a huge difference in how we feel. When it comes to subjective well-being, "you don't get a big bang out of the real world," says Alex Michalos of the University of Northern British Columbia.

But if you're determined to optimize that 10-15 percent that’s in your control, our happiness fact list offers a few clues, that are based on multiple studies.

Hint: Enjoy the little things; being pleased frequently has more influence on well-being than being intensely happy once in a while.

What Makes Us Happy

 

 

The Things That Make Us Happy

Beauty

People like pretty. Good looks help your popularity and, by extension, your career; both boost mood. But pulchritude on its own doesn't do much good.

 

The Things That Make Us Happy

Money

If you're poor, money does make a difference. But above a threshold of about $40,000 a year, more won't make you happier. Comparisons, though, influence your state of mind: No matter how much or how little you make, doing better than your neighbor will make you feel better.

 

The Things That Make Us Happy

Education

In the 1950s, book learning brought happiness, but a college education no longer lifts well-being on its own. Education opens the door to a better career, but it also fosters higher expectations that may be disappointed.

 

The Things That Make Us Happy

Youth

Young people are more aware of bad news and negative emotions than are the elderly. Aging seems to bias us toward the positive, despite more fragile health and finances; that may be because we've come closer to reaching our goals.

 

The Things That Make Us Happy

Intelligence

Smarts have only a weak effect on happiness; being brainy may decrease satisfaction by raising your expectations and making you more aware of your shortcomings.

 

The Things That Make Us Happy

Religion

Surprisingly, churchgoers get only a small lift from the Lord. The cause: faith fosters both community ties and social networks, which are both known to make people happier.

 

The Things That Make Us Happy

Free Time

Well-spent leisure time can lead to great leaps in happiness: Activities that combine socializing and physical activity and require some moderate skills are the best (think salsa!). Most of us spend a lot of our leisure time watching TV, which can be relaxing; but we'd be happier if we just went bowling. Don't envy your laid-off friends; while the unemployed have more time, most have little active leisure, which is one of the reasons they're so unhappy.

 

The Things That Make Us Happy

Narcissism

High self-esteem protects against psychological suffering, and a little bit of narcissism is good for your mood: People with abundant self-love are less likely to be depressed, lonely or anxious.

 

The Things That Make Us Happy

Social Skills

Friendship is one of life's main joys. Due to novelty, spending time with friends lifts your mood more than spending time with family. Being cooperative and knowing how to chat up the opposite sex are also associated with happiness.

 

The Things That Make Us Happy

Sense of Humor

Not taking things so seriously can bring hope and happiness. People with a hopeful outlook tend to also be good at laughing.

 

The Things That Make Us Happy

Volunteering

In one study, volunteer and charity work generated more joy than anything except dancing. The sense of accomplishment, the social connection and the chance to do something meaningful are what make it so much fun.

March 21 to April 20

Traditional Aries Traits
Adventurous and energetic
Pioneering and courageous
Enthusiastic and confident
Dynamic and quick-witted

On the dark side ...
Selfish and quick-tempered
Impulsive and impatient
Foolhardy and daredevil