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In this article for Free Muscle Building Tips I will examine one of THE most common problem’s among beginning/intermediate lifters trying to build huge muscles.

Tell me if this sounds familiar….. You train 3-4 days per week with the proper intensity (hopefully without overtraining) using a proper combination of basic compound movements; yet for some reason your gains are coming MUCH slower than they should be or have come to a grinding halt.
Perhaps you are simply trying to prevent losing your hard earned muscle tissue after the end of a lifting cycle.

You probably reviewed you training routine several times out of frustration,yet everything SEEMS ok….

Well, there’s a likely culprit involved and its called IMPROPER MEAL PLANNING. For some reason many lifters never seem to get a handle on this one!

You see, no matter HOW hard you train; without proper meal planning your ultimate goals will never be acheived!

For “Proper Meal Planning” you positively MUST keep the following factor’s in consideration:

*Proper caloric intake
*Approximate caloric ratios
*High quality protein, fiber,carbohydrate and fat food sources
*Appropriate Water intake
*Optimum pre-workout and post-workout nutrition
*Morning and bedtime nutrition
*Consuming 5-6 small meals per day spaced 2-3 hours apart

When planning your meals, these are the “nutrient ratio’s” (approx.) you may want to follow are:

Carbohydrates-50-55%
Fat:15-30%
Protein:20-30%
Water:sip throughout the day

By taking the time to plan meals and grocery lists which follow these guidelines you should GREATLY increase lean muscle mass as well as burn fat more efficiently and quickly.

It might seem difficult at first, and a tedious task to carry out. Often times we have jobs or hectic lifestyles which make it a challenge in itself to commit to a proper feeding regiment.But after a while you’ll get used to it, and it will become more of a way of life than anything else. You’ll also feel healthier and more energetic throughout the day as well.

The reason for this is because by eating smaller meals more often your body will remain fed and therefore not only build muscle mass more quickly,but it will also burn fat more easily and assist in the maintenance of your hard earned muscle.

Beside’s,if your busting your butt in the gym;why throw those gains away through neglecting your dietary needs?

OK, so the BOTTOM LINE of this simple lesson is this:

Half the battle is in the preparation;and what that mean’s here is that equally important,possibly even MORE important than what you accomplish in the gym are the foods/liquids that you consume throughout the day and how you consume them. Because working out merely sets the muscle-building process into motion, but its the foods that you consume and how you consume them that carry out the muscle building process.

If you will spend 30 minutes or so a week planning your meal preparation in advance you will be surprised not only in your gain’s in strength and size, but you will feel better all the way around because of it.

Also most of you will probably want to add a quality protein powder/drink to your diet,which is optional.

I personally have used Matrix 5.0 with really good result’s; it is an egg,whey,casein mix which is pretty tasty(I love chocolate).

I have also experimented with a 99-100% pure cross-flow microfiltered whey isolate called “Nytro Whey” from Prosource,mixed with a casein powder from optimum nutrition with really good result’s.

The more you follow a proper meal planning schedule,the less you will be forced to rely on supplement’s which will save you money in itself.

Train hard,train steady,eat right,get rest, and watch yourself grow!

Looking for auto insurance rankings? Want to find the best companies with the best rates? Here’s how …

Best Auto Insurance Companies

Here are three websites that rank auto insurance companies:

Your State’s Department of Insurance Website

All states have a department of insurance website, and most publish consumer complaints that have been filed against insurance companies. Most companies have complaints filed against them, but if a company has a lot of complaints compared to other companies, you should avoid them.

A.M. Best (ambest.com)

A.M. Best publishes insurance companies financial and credit ratings. These ratings give you an idea about an insurance company’s ability to pay its claims. You should go with a company that has a B+ rating or higher.

Epinions (epinions.com)

At Epinion’s, customers rate companies by customer service, website experience, response to claims, and price confidence. Customers also write reviews about each company. These reviews range from “The best insurance we’ve ever had!” to “The WORST customer service you could imagine.”

Best Auto Insurance Quotes

Here’s how to get the best auto insurance quotes:

Comparison shop – Because insurance quotes can vary by $1,000 or more from one company to another, the first thing you need to do is go to an insurance comparison website. You’ll fill out a simple form so you can get quotes from a number of A-rated companies, then all you do is pick the company with the cheapest quote.

The best insurance comparison sites have an online chat feature and an “800″ number so you can talk with insurance experts to get answers to your insurance questions.

Consolidate your insurance – Insurance companies will give you a 10% to 15% discount if you purchase your auto insurance and your homeowners or renters insurance through them.

Raise your deductible – Raising your insurance deductible from $250 to $500 can save you as much as 30% on your premium.

Drop collision and comprehensive coverage – If your premium plus your deductible is more than your car is worth, consider dropping your collision and comprehensive coverage.

Get safety and security discounts – Insurance companies give good-sized discounts if you have air bags, anti-lock brakes, car alarms, and anti-theft devices installed on your car.

What do you want from an antiaging skin care product? There are as many products to choose from as there are skin problems to deal with, so before you buy, know what you need. Do you want to prevent your skin from damage so you will look young for longer, or do you want to turn back the clock on skin damage. Perhaps you are just looking for something to temporarily hide shadows, spots and wrinkles, or you may be looking for a product that will help you keep your skin healthy and comfortable.

If you are interested in covering up the telltale wrinkles, age spots, and shadows under the eyes that accumulate as the years pass, you need only consult a cosmetician and choose from the many products available. Good products and makeup techniques make it possible to cover almost any flaw so that you can face the world with confidence. But if you really want to look younger, consider buying an antiaging skin care product that will have a lasting positive effect on your skin. It’s money well spent.

An antiaging skin care product that protects the skin from damage and therefore slows the signs of aging is likely to contain a sunscreen. The sun’s rays are the most damaging environmental force for skin, so blocking harmful sunlight before it acts on skin cells is the most effective form of skin protection. Other things, such as wind and air pollution also harm the skin – a good nongreasy skin cream will provide a protective layer between your skin cells and the outside world. It’s important to look after your skin after exposure has occurred as well – after a day on the beach, the water, or the ski hill, apply a good vitamin enriched skin cream to restore moisture and sooth any irritation.

A vitamin and mineral enriched antiaging skin care product will actually repair cell damage and restore health to skin cells. People have long recognized the helpful effects of Vitamin E application to the skin, but recent evidence identifies Vitamin C as another antiaging vitamin. Vitamins A and D are also incorporated into quality skin creams, and the minerals zinc, selenium, and copper are being used as well. These vitamins and minerals collectively restore keratin structure, collagen and elasticity to the skin, smooth out age spots, and remove damaging products of cell metabolism. Some antiaging skin care products contain estrogen, a hormone that has a rejuvenating effect on the skin.

While topical anti aging creams and lotions do help the skin look younger, many people are interested in improving skin health from within – by eating healthy foods, taking anti aging supplements and maintaining a healthy exercise routine. It just makes sense that, since the body builds and maintains the skin in the first place, excellent physical health should result in healthy skin. Again, vitamins and minerals are important, as are healthy fats, and other components of a healthy diet. While a vitamin supplement specifically designed as an antiaging skin care product is hard to find, any anti aging vitamin formula will have the effect of improving skin health as it improves general health.

It takes knowledge and desire in creating a wellness mentality. Both the knowledge and the desire will enhance your chances of accomplishing your goal. Embracing a wellness lifestyle creates the greatest chance of a lifelong success.

Creating a stress-free zone, a place that’s free of conflict is paramount to your health and wellness. It should be a quiet place where the chatter and distractions are eliminated. A place to retreat from the rest of the world to recuperate and relax.

Creating a self-care zone is creating an environment that is conducive to your physical, emotional and spiritual wellness. Take the time to plan your meals, drink plenty of water, exercise, and focus on people or things for which you are grateful. Try deep-breathing for at least 20 minutes a day, schedule your self-care moments as an appointment on you calendar and keep it.

Simply relaxing in a hot bath filled with bubbles and aromatic oils make all the difference in the world. Go ahead guys it’s okay, I won’t tell. Treat yourself to a manicure, pedicure or both and savor the moment. Indulge in a facial or massage or just sit quietly and read a good book. These are just a few ideas to get you started, I’m sure you can come up with many more.

Check into digestive enzymes, they are the catalysts that allows our foods to breakdown into absorbable nutrients such as vitamins, minerals, amino acids, and fatty acids. Once these nutrients are liberated, enzymes are vital in escorting them to the cells and tissues for utilization. Poor digestion is the beginning of all of our health challenges.

The issue of older individuals having sex is becoming more common. Many believe this has to do with baby boomers out there that are more open to the topic. They don’t find it to be as taboo as it once was. Also, women feel there is more equality in today’s society than in the past. They are more open to talk about their sexual relationships instead of hiding them as they once did.

There is no reason to think you won’t be able to enjoy a very healthy and happy sex life into your 60′s as well. Keeping yourself feeling good now is very important regardless of what age you currently are at. If you aren’t enjoying sex now in your 30′s or 40′s you need to be asking yourself why not. You need to be facing those issues so you can get better results from the activity.

It is important to have a commitment to your partner too. Both of you want to be able to continue enjoying sex into your 60′s and beyond. It can be difficult when one of the people in the relationship isn’t able to enjoy it or to perform. By looking out for the health of each other it is going to make it possible though.

You need to feel your very best if you want to enjoy sex at that age though. Getting enough rest and enough exercise is very important. Walking as a couple can allow you to have to time to visit and communicate. At the same time you will be promoting your health and a better sex life into the future.

Don’t underestimate the value of eating right either. It can be great to try out new recipes that are good for you. Cooking as a couple can be fun and make it less of a chore. You will also find this keeps both of you healthy enough to continue enjoying sex as you are getting older.

If you don’t have a partner when you enter your 60′s you should be more receptive to the idea. Some individuals of that age group continue to be old fashioned. They aren’t willing to have sex with someone until they are married. That is a different look than what today’s society promotes. There is also the issue of protecting yourself against sexually transmitted diseases too when you are with a new partner.

Everyone should be seeing a doctor annually for a full check up. These appointments are essential as early intervention can help to prevent problems that lead to not enjoying sex. If you have any problems enjoying it before that annual exam is due then schedule another appointment. Your doctor can assist you with getting your sex life back to a place where you are happy with it once again.

It can take some patience in order to deal with problems along the way. There are many that affect both men and women. Being aware of the changes in your sexual behaviors is important. Be willing to talk about them with your partner so they know what you need. During the times when you can’t enjoy sex, you can still enjoy other levels of intimacy with each other. This will help keep the passion alive and encourage the partner to seek the assistance they need.

Do your part to ensure you are able to enjoy a healthy and happy sex life into your 60′s. There is no reason why that part of your life should stop because of your age. Staying active physically, staying connected emotionally, and even being social will all help you to really get the most out of it. Sex is a great way to share yourself with another person and you will likely want to continue doing so as you get older. Make sure you take measures now to ensure it is going to be a possibility for you.

If you are in the process of finding a good insurance company to provide you with renters insurance, you should start with a single thing – apartment insurance quotes. What can you learn from these quotes? Why shouldn’t you start somewhere else? Actually, obtaining quotes from several different insurance companies will allow you to compare the different options open to you and find the one that fits your needs, both in terms of coverage and in terms of price.

Not all insurance companies are created equal and you will find that almost all of them have different prices for their coverage. On top of this, you will find that some companies charge more to customize your insurance than if you chose a package that covered areas that you might not particularly need. Therefore, you should obtain apartment insurance quotes from at least three or four different companies, in order to make the most informed decision possible. What should you look for in such quotes?

First, all quotes should be for the same coverage areas. Choosing to obtain quotes for different areas of coverage will not allow you to make an informed decision. If you are unable to obtain quotes with identical coverage areas, ask that the quote be broken down by coverage type, with a price for each type, so that you can compare the various coverage area costs with other insurance companies out there.

Second, you should ensure that all apartment insurance quotes give you the same payment schedule, or that you are able to determine what the average cost per month will be for each policy you consider. This will help you determine if one option is especially lower in price, or if one is substantially more expensive than another. While price should never be your sole determining factor, it will play an important role in finding the right renters insurance policy for your needs.

Finally, when obtaining apartment insurance quotes, you should find out if the company can give you a la carte pricing (that is, pricing for specific coverage types). This will help you determine what your costs might be if you customized your insurance to cover only specific areas. Often, eliminating unneeded insurance coverage can save you a considerable amount of money over the course of a year, though this is not always the case with renters insurance.