People always come to me and ask: “how will I truly build abs fast?” Oftentimes,these people confess to me they find it hard to get the most excellent outcome in such a short period. But guess what? Knowing the right tool for your abdominal routine will make it easier.

If you ask me, building a no nonsense six pack abs requires a lot of hard effort. Yet, it won’t be enough. All your efforts will be put to waste if you don’t use the most excellent exercise plan. Observing the people who approached me, I realized the similar mistakes they made in the process.

So you can avoid these mistakes, here are the top three that you must avoid:

1. Restraining yourself to one or two meals per day. You must take in at least 5-6 meals every day for an fantastic fat loss program. If you want to really get ripped abs fast, eating only one or two meals per day is not the best way to go.

Ripped abs require good nutrition. Think of how you feel after a long day. You are ready to revive your strength. This is the same for your muscles. After working out and working hard then need to revive their strength. When you do not eat right you cannot help your muscles recover. This can eventually lead to injury and muscle loss. You will also slow down your metabolism and not be burning optimal fat.

Your goal to build a six pack is to eat healthy and eat at the right times. After a workout eat a good protein meal. Also skip the fats, starchy carbs and sugars.

2. Relying on cardio to work your muscles. Cardio is necessary and is a good choice, but it won’t be enough. You want to build abs fast and for that you need good exercises. A variety of exercises are needed. You will need resistance and weight training to give you a complete workout to really build muscles.

Doing the resistance and weight training ab workouts will target your abs and get you ripped faster than you think. Make sure you are doing them regularly. You should be doing them every other day for 4 times a week. Do your cardio on the days you are not doing the ab work.

3. Over-Training. Some people could not even take the pain of hard exercises. Yet, there are those who think that overworking themselves will produce them better results sooner. Well, that’s a big misconception.

Training too hard too often won’t get you near six pack abs. Why? Because you will risk the chance of injuries along the way, physically and mentally. This will exhaust your muscles, and if worse comes to worst, it can damage them entirely.

Your goal should be efficiency. You want it to be accurate so it is effective. Doing too much will not allow you to be efficient. It wears you out and prevents you from doing the exercises correctly.

So why don’t you begin by doing 5 reps of each set of drill then gradually add on to your reps as you move forward. This will give your muscles enough time to recover. Also, it will also prepare your muscles for more intense exercise in the future.

Don’t make the same mistakes such as these. Applying the most effective regimen will lead you to your fitness goal. Just carry out a highly nutritious diet, do your workouts perfectly, and don’t ever believe that one routine will build abs fast. Now that you know how to get 6 pack abs easily, start doing it right away! In the end, you’ll be satisfied with the fruits of your hard work and efforts.

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For the most part, we in general overlook training this area for mainly two reasons. That is that we do not know, or that we lack the equipment to it.

Lateral Flexors. A persons lateral flexor tilts the head from right to left, this are can be worked out in the same way as flexors. In the beginning you will lie upon your side on top of a bench, then you must rest a towel on the side of the head while holding in a weight against the spot with you hand.

Simply let the head tilt downward, then bring back upward as if trying to touch the ear to the shoulder that’s off the bench. Again, use several sets of 10-15 reps with moderate resistance before switching to your other side to work the opposing lateral flexor group.

Extensors. Extensors are a lot like the flexor groups in that they can be worked out with a head strap or neck machine. In using the head strap the most common way is to attach the end of the chain to the strap and hook to a low pulley or you can just hang plates on the chain. Then be sure to put your hands on your quads and bend at the waist.

Now you will focus more on tilting your head backwards as though you looking up. Another path to take would be to lie down on a bench with you head over the other end. Put the towel on the back of your head and put the weight on top of it.

While you are holding the weight there, you can let it start dropping slowly, then raise it while you are just bending the neck only. Having moderate resistance for many sets with 10-15 reps will be crucial as the other exercises would be as well.

Traps. The trapezius or trap muscles are apart of the extensor muscles group, so they will of course get some attention while doing exercises mentioned under the extensor heading. Moreover, they can be worked out with additional barbell exercises, as most would be aware of.

For the most part, people will lump together basic barbell and dumbbell shrugs as the key motions for working out the traps. The dead life with the variations of it will undoubtedly work the traps very hard. Those who have a monstrous traps are the ones with the big pulls.

While the deadlift is nearly always a part of my routine, I’d like to offer a few lesser-performed lifts taken from Olympic weightlifting that will hammer the traps extremely hard. The most common lift in this category would have to be the power clean and to a lesser extent, the squat clean. Because the arms are kept very straight as long as possible during the pull, the hips, traps and upper back must provide the power to accelerate the bar before dipping under it to rack the lift.

The snatch also provides a massive amount of stimulation for the traps, primarily in the same way as the clean variations. The pull will have a hard “shrug” while the bar accelerates, just before dipping under it.

I generally do the power snatch, where you don’t drop as low upon completion of the lift and the bar is locked out overhead while in what would be a 1/4 squat position. I don’t see a reason to go into a complete squat snatch, which does allow the use of more weight due to the deep bottom position you attain to get under the bar. I feel that the power clean and power snatch force you to pull much harder, since you’ll have less time to drop under the bar to rack it.

If you suffer from tightness caused by long hours sitting on your tail at the office, the stretching alone should make your life more comfortable in general. The power you build in your traps will help all of your pulling movements and definitely add a finished look to your body.

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Six foods that act like a thermogenic or even a cardio session to the body are blueberries, almonds, whey protein, salmon, spinach, and water. Not only will these wonderful foods speed up your metabolism, and burn fat, they will also help you to maintain a healthier, longer life.

How many people blame their genetic pre-disposition on their slow metabolism? Or, how many people say that their partner can take off weight easily when they work harder and still stay stagnant because of their metabolism? By having these foods in the right portions and at the right times of the day, you’ll be helping yourself in your own weight-loss, muscle-gain ventures.

1. Blueberries: These are antioxidants. Most people have heard this buzzword before. Everybody needs to consume antioxidants. The more antioxidants we eat the better for our bodies. People buy antioxidants and they know they need them, but do we truly understand, why?

A chemical process called oxidation is when your body goes through a chemical reaction taking off a substance. Your body typically goes through oxidative stress when you have disease, after a workout, or when you are sick. The product from that oxidation is called a “free radical”. It’s a good thing we can eat antioxidants to counteract that. Blueberries are a great antioxidant for that.

Free radicals can start to build up in our body if they are not removed. They will start to damage our cells and this will lead to inhibited muscle growth. It can also lead to fat loss and even a disease. This is why we need antioxidants, and why they are a good thing. Antioxidants will help our bodies to prevent oxidation, and prevent build up of free radicals.

2. Almonds: Almonds are truly one of nature’s miracle foods. They provide the most healthy calories and nutrition for the smallest serving size. You get the most nutrition possible out of the calories you eat. One serving of almonds, or about a handful, is an excellent source of vitamin E and a good source of fiber (which helps keep you full) and offer heart-healthy monounsaturated fat.

3. Whey Protein: Whey protein (the highest quality and best form of protein) is incredible stuff. It provides the body with the necessary building blocks to produce amino acids that are used for building muscle tissue. Whey protein also plays a role as an antioxidant and helps support a healthy immune system. Most importantly, consistent whey protein intake coupled with exercise will result in consistent muscle building and potential fat loss.

4. Salmon: Everyone feels that Salmon is high in calories, which is true but its low in saturated fat. It is an excellent source of protein and a unique type of “good” fat called omega-3. It’s an essential fatty acid that is found in salmon which is extremely beneficial to your cardiovascular system. Omega-3 is a health-promoting fat that will help to prevent erratic heart rhythms. This will assist to avoid blood clots within the arteries and improve the ratio of good cholesterol to offset the bad cholesterol that is known to clog the arteries. This will help to prevent any clog to your arteries.

5. Spinach: A jade green in color, leafy vegetable such as spinach can provide more nutrients than most other foods. Protect yourself against osteoporosis, colon cancer, arthritis, and other diseases by eating lots of spinach. Spinach is also known for benefiting your mental state too.

6. Water: Almost 2/3rds of our body weight is “water weight”. Blood is 83% water. Muscles are 75% water, the brain is 74% water, and bone is 22% water. So what do you think happens when we aren’t adequately hydrated? Our bodily processes can’t function optimally. We’re depriving them of an essential nutrient.

Eating all of these foods in your daily eating plan will help you to feel more energized and keep you living longer. There aren’t many foods that we can eat that will keep you as fit and healthy as these six foods.

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Many bodybuilding supplements are rather expensive without a discount. You are likely going to have to purchase your bodybuidling supplements online if you want to get the best price possible. Many privately owned health food and drug stores can offer good prices on supplements but these places are often few and far between.

Bodybuilding.com. Is thought by individuals to be one of the best supplement sites on the net, as they will give good discounts on your most liked discount bodybuilding supplement that you are looking for.

This site offers great deals at an exceptional discount. 50 of the most popular supplements are offered for you to buy. It is imperative to check out the most favorable products because they are at the top of the list for a reason.

World Class Nutrition. WCN is a wonderful place for when you are looking for good prices for discount bodybuilding supplements. Available to buy are diet ECA, antioxidants, appetite suppressors, anti aging products and much more. This is a good store as they provide almost everything you want to get the body you desire at a good price.

All their offerings and bodybuilding products are in high demand and feature popular name brands. ProCore Advance by Kemistry, Powerdrol by BCI, Testatrol Testosterone Booster, Ester-Bol Orals by Fizogen, No Xplode and a myriad of other supplements.

Building Bodies. The Building Bodies club is known all over the globe for its large selection of low-cost bodybuilding supplements. There you can get discounts and find hundreds of products on sale, which is great for your wallet.

Do not forget to include shipping costs when looking for the best deals to make sure you get good value. Keep in mind that several products come in many sizes and quantities, so keep an eye on the product details.

Some products may cost less on other websites because you are looking at two products that are the same, however one may be much larger than the other. It is good to first purchase smaller quantities of supplements until you know it is the right product for you.

Please, as written and stated on the labels, take care to avoid overloading your bodies with supplements which can be hazardous, many times counterproductive, and a waste of time and money Too much protein or creatine can overload your kidneys and liver. Your body can only process so much protein at one time, so spreading out your consumption in a sensible nature is heavily advised.

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Everyone wants to burn fat fast. If you have ever been on a diet or workout regimen, you know how hard that can be. There are two main areas that you have to pay attention to when you want to lose weight: diet and exercise. While this comes as no surprise to anyone, there are some things that you can do to increase the efficiency of your current routine.

The tips below will help to speed up your metabolism so that your body will burn unwanted pound quickly.

1. Get enough fiber. Fiber helps with fat burning, as well as promoting good general health. You should get about 25 grams of fiber each day, the average American only gets 10 grams. You can get the fiber you need through whole wheat pastas, breads, and cereals, as well as fruit, vegetables, and nuts.

2. Going to bed hungry is not a good idea. A vegetable is healthy snack to have before going to bed and avoid going to bed hungry. Foods like white breads and pastas, fruit juice and many other foods contain simple carbs keep your body from burning fat. Low carb foods may cause body fat deposits to increase while you are sleeping.

3. Eat less, eat more. Small meals spread throughout the day keeps hunger pangs at bay. Another simple change: eat your vegetables before your heavier main course. This can help fill you up so you are less tempted to eat too much of the less healthy foods.

4. Size matters. Americans have a terrible sense of portion control. Develop this skill ? eat until you are satisfied, not stuffed. Use a smaller plate. Eat more slowly. All this can help you from overeating.

5. Before you exercise, eat. This helps maximize the benefits of your workout. Snack on low carb foods, but high in protein. This can help you exercise longer than usual and in a more intense way. This results in more calories being burned away. Snack 90 minutes before your workout. Sooner results in the reverse effect.

6. Breath through your nose and practice exhaling and inhaling through you nose. It helps your stamina by stabilizing your heart rate. Allowing you to exercise more and this results in more calories being burned off.

7. Start interval training. An example – walking for two minutes at a very fast pace then slowing down for three minutes. Gradually you will increase the time you spend working fast. If you want to run – this is a great way to start. Again, you will burn lots more calories and fat faster.

8. Weights, then cardio. Your body takes about 15-20 minutes to warm up. If you do your weights first, by the time you do your cardio, your body is primed to go. You’ll burn more calories. Don’t forget to do some stretching before you start the weight training.

9. Variety has always been the spice of life and the key if you want to quickly burn fat. The same routine will only doom you to a plateau in weight loss. To effectively lose fat add a variety to your exercise program. Your program should contain a mix of strength, flexibility and cardio workouts. Your body will become use to the same exercise day after day and your program will become less effective. It adjust to the same exercises done all the time and will result in your burning less calories.

10. To lose weight, add weights. Weights help you with your routine. You will burn more calories and develop stronger muscle. You will see results sooner just by adding some bicep curls while on the treadmill.

If you want to burn fat fast, it takes both diet and exercise. Little changes like the ones above can help you reap big benefits.

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The world has turned into a totally different place over the last few decades. It has made rapid progress and people are adopting a radical and revolutionary attitude towards life. The lifestyle of people all over the world has gone wholesome changes and people are living life styles which place a lot of emphasis on outward or external appearance and looking good is a very important part of a person today.

It used to be said that, “First impressions are the last impressions.” That seems to be even more true today than when it was said in years past, because these days everyone wants to make a perfect first impression. That means they want to look their best all the time and also have the perfect body. And that means that suddenly everyone is focused on exercising, getting healthy, and creating beautiful bodies.

That’s just one of the reasons body building is more popular than ever. Many men have been consumed with the practice of working out, toning muscles, and building strength-and then flaunting their physical appearance-for years. But more recently, some women are also embracing body building to do the same.

The process of body building involves strengthening and pumping up the muscles utilizing specific techniques. Then body builders enter competitions where judges evaluate their bodies and muscles for specific attributes and overall aesthetics. Body building became popular about 30 years ago, and during that time, many individuals took up body building as a profession.

A few tips. Weight training is a highly integral part of body building and the right weight training is highly essential for an aspiring body builder to be successful and healthy.

An excess of weight training can cause damage to muscles and thus weight training needs to be done in the right quantities and without placing too much stress on a particular muscle group which can cause the muscle to be damaged and at times can cause irreparable damage. Weight training is of outmost importance to a body builder but prudent weight training can really serve a much higher purpose for a body builder.

The right nutrition. Another very important characteristic for a body builder that needs to be taken care of is nutrition. Eating right is highly integral to the success of any body builder and placing too much emphasis on a particular type of foods will prove detrimental to body builder’s chances of making it big.

One thing body builders do need a lot of is carbohydrates. Another thing body builders really need is fiber. Carbs help muscles grow and provide much-needed energy, while fiber helps muscles recover and repair after workouts.

Many trainers also recommend dietary supplements for body builders. Supplements can provide the body with additional nutrients required for muscle growth and repair. They can also contribute to the energy your body requires when working out to this extent.

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Developing muscles can be difficult for those with high metabolism, still it can be done. There are several routines that many people subscribe to for the “hardgainer”, but the main thing to remember is not to lift too much (as skinny bodies tend to over-train quicker than others).

Even though it may be tempting to overtrain, don’t; you will only hurt yourself and keep yourself from progressing. Look for these symptoms of overtraining: Tired for no reason, loss of appetite, trouble sleeping, weight loss you didn’t intend to have happen, and slow or nonexistent weight gain. If any of these things are true for you, you’ll need to cut back on your workout.

To keep from overtraining, avoid exercising for more than an hour at a time, which could thwart your entire effort to gain muscle.

Focus on exercises that are full body, bodyweight exercises. These will give you coordination and strength, and will help you burn fat. The same is true of weightlifting exercises.

Compound exercises, where you are moving two or more joints to complete the movement, are ideal. You can do deadlifts, squats, squat presses(incline, decline, flat), clean and jerks, pull ups and chin-ups, dips, and the military press.

Don’t do isolation exercises at least in the beginning. You can add a few of these in later as you have success, and if you have time left over. Examples of this include tricep extensions, leg curls, and leg extensions. You can do calf raises, however, and they can be especially useful on a “leg day” if you are doing a split routine.

To design a workout routine that’s going to get you from underweight to muscular, don’t try to reinvent something that has already been done successfully. Instead, use a proven program that’s going to teach you how to do it right.

Next, follow all the instructions of the program to the letter. After getting used to the set of exercises, you can now start developing new moves and styles to better serve your own goals.

One of these programs is Vince Delmonte’s No Nonsense Muscle Building system; it specializes in helping guys who are underweight so that they can eat and train right, and thus put on weight and muscle. Vince himself was once that “98 pound weakling,” so he knows what he’s talking about. Thousands of satisfied customers and a proven record show this.

If you want to become muscular even if you’re underweight now, you can do it with commitment and dedication. Diet is first, and you’ll need to follow a program that will increase your calorie intake and give you the proper amount of carbohydrates, fat and protein, in the proper proportions.

If you can’t do this yourself, take a look at some diet and nutrition sites and choose a diet that would work for you. It’s not guesswork, and you can do it correctly; it will work to follow it at least 90% of the time.

Why make this any more difficult that it already is, get and use the knowledge that these products give you to get what you want. Know that the guys who developed these products have already made the mistakes and they will save you time and money not making the same ones.

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If you’re looking to start a bodybuilding exercise program, make sure you do one that’s right for you. Not everybody’s body type is the same. Therefore, if you are very slim, you shouldn’t use traditional bodybuilding exercises, because it’s likely they will not work for you. They weren’t designed for people who are very slender.

If your final goal is to gain a bit of weight, then you’ll need to make sure that you have proper posture. This includes sitting and standing properly, as well as squaring your shoulders. You want to make your body as flexible as it possibly can be. Stabilizing your core is very important!

If you watch your posture and your balance for a while, you will find that your body comes into alignment and you’ll fee much better. Having an maintaining a proper posture is something that will help you greatly in the area of bodybuilding. Most professional bodybuilders maintain a good posture by nature, therefore it’s not something they need in their program.

When you are engaging in a bodybuilding exercise program, you also need to make sure that your shoulders are stable. If they’re not, you could injure yourself. If you injure your shoulders, you could find yourself in pain because you did things wrong. This is something you don’t want, of course, and assuming the proper techniques will assure that you don’t have this problem.

You need your entire core to be stable, therefore it’s something that you will have to work out. This is information that will absolutely need to be inside your exercise routine. If it’s not, then you definitely need to find a different routine! There are a lot of programs out there, and a lot of them do not include this simply because it is supposed to be a given.

So long as you utilize a decent bodybuilding exercise program, you will discover that you are becoming much more flexible. Another thing that you will need to do is ensure that your body is not stiff before you begin the workout process. The best way to do this is by performing a few exercises before you start.

You will probably find that certain parts of your body are much more flexible than other parts, which might seem a bit strange to you, but rest assured it is actually quite normal. It’s something that needs to be corrected quickly. After all, if you have body parts that are in different conditions, some parts will work harder than others, which isn’t good at all.

With getting your body into shape, you will also need to make sure that you condition it as well. Cardiovascular training won’t hurt a bit, even though it’s not going to contribute to your muscle mass. It will however ensure you have a healthy heart and strong lungs. These are very important things, especially for those who want to remain in the best of health during the workout.

There are a number of things that you will need to make yourself aware of if you really want to do this. A good program will cover a number of things from core stability, to posture, all the way to keeping your shoulders stabilized. This will improve your conditioning during the cardiovascular exercises.

Building muscle mass will be a cinch with the appropriate bodybuilding exercise for your body type. Your bodybuilding routines will never be the same again – discover the fastest way to build muscle!

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The following five weight training tips are critical if you want to learn and understand how to lift weights correctly. When you choose a weight training program, stay with it for at least four months and make a serious commitment to that particular program. Take a seat, and note down your weight gain goals.

Learn the proper form for each exercise before you attempt it. Using the wrong form will slow your progress and may even cause you injury. If you aren’t sure, ask a staff member for some weight training tips that cover proper technique and routines that will help you meet your goals.

It’s also a good idea to keep records of your repetitions and weight used so you can track your progress and plan your routines.

1. Set Your Goals: Having goals keeps you focused and helps you stay motivated. Be realistic in your goals so they are achievable. Set several short-term goals that you can easily achieve on your path to your end goal of maxed out muscles.

Take a moment to congratulate yourself when you achieve a goal and let it inspire you to head back to the gym and drive on to the next goal. Having short-term goals keeps a fire lit and gives you incentive to train hard.

Break down your long-term goal into smaller increments. For example, if you want to gain 50 pounds of muscle over the next year, then you could make your first short term goal to gain five pounds during your first month of weight training.

2. Vow To Succeed: Failure is often the result of lack of commitment. It is hard to be enthused and committed to a weight training program if you are not sure you are on the right track. Pick out a weight training program that lays out everything for you systematically and follow it faithfully until you arrive at your goal.

Be sure to select a muscle-add program that is in alignment with your goals. It shouldn’t be difficult to find one. It will save you the work of plotting everything out yourself, plus you can be assured it will work as long as you stick to it and follow the instructions.

3. Learning: For the most effective workout, learn all you can about bodybuilding and how exercises affect your muscles. Knowledge is power when it comes to getting ripped muscles. There is much to learn and most people have no idea how to go about it. Becoming knowledgeable could mean the difference between having a sculpted body at the end of six months and barely being able to see any progress. Sources of information are readily available in books, on the internet, and in weight training courses put together by experts.

4. Proper Form: If you do not use the proper technique while weight training, you will not get results. You could also tear your muscle, which would be unpleasant but even worse; it would delay your muscle building progress. When you lift weights with proper form, you don’t have to worry about injury. Proper technique has a bigger benefit than safety, however, and that is its muscle building power.

Simply lifting a lot of weight is not the answer to building muscle because if the weight is too heavy it causes you to lose your technique. Of course, you always want to progress in the amount of weight you lift, but never do it at the expense of technique.

5. Development: Take things a step at a time. You will not gain 50 pounds of muscle overnight. Thinking that far into the future can even be daunting. Cut it into smaller chunks. Develop your muscles to the point where you gain five pounds over the next four weeks. Give your muscles time to develop equally in a logical fashion so your whole body benefits from your weight training efforts. Think about these five weight training tips before you begin your next workout and maybe they will help you get better results.

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So let’s get it straight, your goal is to build your muscles up and get ripped right? You want a nice solid body that everyone will look at no matter where you go. That is the goal you’ve set, right?

Today I’m going to talk to you about one single exercise that will help you to achieve that powerful body quicker than you ever thought possible. All you need is a good old-fashioned barbell and a flat surface.

What you’re going to want to do is make sure that the bar you choose has as much weight as it possibly can. Once you have done this, pick it up and keep your back perfectly straight. This might sound simple, but it is the best upper body exercise you can do, and it is called the deadlift.

If your goal is to gain as much muscle mass as possible, in the shortest time possible, the the deadlift is definitely the way to go.

The deadlift will work you from finger to neck to toe. It is a raw, basic power movement and will literally stress every single muscle in your entire body to some degree.

The areas that are being concentrated on for the most part are the upper and lower back, as well as the thighs. But guess what, the deadlift really does affect the entire body, and this is something that you are definitely going to notice once you start doing it on a regular basis.

There are a couple of different ways to do the deadlift, however that is outside the scope of this article. We are going to take a look at the standard bent-legged type. So let’s have a look at the proper way to do it shall we?

Make sure that you feet are apart, and that they are the width of your shoulders. Once this is done grab the bar of the weight with your hands, but make sure that your hands are right outside of your legs. There are two ways you can do this, you can have an overhand grip, or you can grip it with one palm inward, and one facing outward. This is totally up to you

Begin your workout in a squatted position, and keep the bar near your shins. Making sure that you maintain a flat back, tight abs, and staring straight ahead, lift upward, pushing up with your legs.

Pull the weight up until you are in a standing position. Now lower the weight back down by following the same path as when you lifted it.

Put the weights on the ground, regain your composure, and then pull upward again after a deep breath. Do this until your muscles fail, or until you generally begin to slip.

Ensuring that you keep a good form is a huge part of doing good deadlifts. Make sure that you are able to lift lots of weight, but you also want to make sure that you’re not hurting yourself when you do it!

The most important thing to remember is to keep your back flat at all times and to keep the weight close to your body. Keep your abs tight as well as this will minimize the stress on your lower back.

Do this repeatedly, that way you get it down to a science. When you’re ready, you can start adding more weight. If you want to keep your grip from faltering too quickly, you can try using lifting straps in your deadlifts.

It is recommended that you do this approximately one time per week, but the big question is how many repetitions should you actually do per set. Deadlifts are pretty effective, and they’ll help you out regardless of how many repetitions you actually do. It is recommended that you do five to seven, though there are people that do as many as twenty.

Mess around with it, and see which system is best. Make sure that you do this respectfully, and be ready for a life changing experience.

Stop wasting your time, effort and money on B.S. “Miracle Programs” that don’t deliver results! Learn the honest truth revealed by a real Body Building expert and at last start noticing the gains you deserve. Visit us if you want to read more Fitness Articles