Interior Design of The Day

20th Century Home Decorating Guide

The custom of appropriate and harmonious treatment of home decorating, interior decorations and suitable furniture, seems to have been in a great measure abandoned during the present century, owing perhaps to the indifference of architects of the time to this subsidiary but necessary portion of their work, or perhaps to a desire for economy, which preferred the cheapness of painted and artificially grained pine-wood, with decorative effects produced by wall papers, to the more solid but expensive though less showy wood-panelling, architectural mouldings, well-made panelled doors and chimney pieces, which one finds, down to quite the end of the last century, even in houses of moderate rentals. Furniture therefore became independent and "beginning to account herself an Art, transgressed her limits"... and "grew to the conceit that it could stand by itself, and, as well as its betters, went a way of its own."

Interior Conservatory Finishing

The interiors, handed over from the builder, as it were, in blank, are filled up from the upholsterer's store, the curiosity shop, and the auction room, while a large contribution from the conservatory or the nearest florist gives the finishing touch to a mixture, which characterizes the present taste for furnishing a boudoir or a drawing room.

There is, of course, in very many cases an individuality gained by the "omnium gatherum" of such a mode of furnishing. The cabinet which reminds its owner of a tour in Italy, the quaint stool from Tangier, and the embroidered piano cover from Spain, are to those who travel, pleasant souvenirs; as are also the presents from friends (when they have taste and judgment), the screens and flower-stands, and the photographs, which are reminiscences of the forms and faces separated from us by distance or death. The test of the whole question of such an arrangement of furniture in our living rooms, is the amount of judgment and discretion displayed. Two favorable examples of the present fashion, representing the interior of the Saloon and Drawing Room at Sandringham House, are here reproduced.

How The Gather Inheritance Influenced On The Home Decorations

There is at the present time an ambition on the part of many well-to-do persons to imitate the effect produced in houses of old families where, for generations, valuable and memorable articles of decorative furniture have been accumulated, just as pictures, plate and china have been preserved; and failing the inheritance of such household gods, it is the practice to acquire, or as the modern term goes, "to collect," old furniture of different styles and periods, until the room becomes incongruous and overcrowded, an evidence of the wealth, rather than of the taste, of the owner. As it frequently happens that such collections are made very hastily, and in the brief intervals of a busy commercial or political life, the selections are not the best or most suitable; and where so much is required in a short space of time, it becomes impossible to devote a sufficient sum of money to procure a really valuable specimen of the kind desired; in its place an effective and low priced reproduction of an old pattern (with all the faults inseparable from such conditions) is added to the conglomeration of articles requiring attention, and taking up space.

The limited accommodation of houses built on ground which is too valuable to allow spacious halls and large apartments, makes this want of discretion and judgment the more objectionable. There can be no doubt that want of care and restraint in the selection of furniture, by the purchasing public, affects its character, both as to design and workmanship.

Indoor Lighting

Nothing impresses us quite the way lighting does. And if you’re entertaining nothing could make your guests feel more welcome that the good lighting in you home. Create a warm and inviting feeling for your prestigious guests and let them also enjoy some good food and conversation. Designing with light has never been an easier task, and it is always enjoyable.

When is actually comes to villa lighting, the potentials are limited only by your imagination. A good lighting plan could help in making you villa more attractive by combining both style and function.

Few type of Indoor lighting are listed below

Ambient Lighting – It provides overall lighting and a comfortable level of brightness, and allows you and your guests to see and move about safely.

Task Lighting – Task lighting helps you perform a precise activity, such as reading or playing games as well.

Accent Lighting – It creates an awesome mood and adds interest to a room by highlighting certain areas and objects, such as paintings, walls, and collectibles.

Decorative Lighting – It become essentials for chandeliers and candles.

Tips for Dining Rooms

•Use more chandeliers or just one fixture to light the room. Layer with light from a selection of sources to get the most flexibility required for creating special moods in the same room.

•Using dimmers and layering with light allows you to use the brilliant light you require while setting your table, and then carry the light down when your guests arrive.

•For a stylish setting, blend candlelight and lesser levels of electric light sources all over the room. Dim every group of lights separately to make a variety of dining moods.

Tips for Living Rooms

•Use Layers of light, wall washers, down lights, and accent lights on dimmers to make a medley of possible effects – from spacious to intimate.

•Place light sources at a variety of heights within the room (ceiling, table, floor) to add image interest and human scale.

•Use translucent shades on table lamps to add to the ambient light level.

Tips for Kitchens

•Use White fluorescent bulbs to improve cool colors like gray and blue, use White bulbs to enhance warm colors like yellow, red, and beige or to balance wood cabinets.

•Try fluorescent under cabinet fixtures at the border of your cabinets to illuminate your workspace and decrease shadows in food preparation areas.

•Consider dense fluorescent down-lights for universal lighting to help reduce heat and electric bills.

Tips for Bedrooms

•Break the room into several zones by lighting and switch them separately, and then regulate accordingly for the mood you want to set.

•Provide light for reading by selecting swing-arm or flexible bedside lamps.

•Use night-lights to give guests the facility to see in the dark if they require getting up during the night.

Tips for Powder Rooms

•Place strip lights to either side of the mirror other than above to improve visibility and reduce shadows for shaving and applying make-up.

•Select a couple of decorative wall scones to flank the mirror in a powder room.

•To make the room more inviting, try to dim all incandescent and halogen sources and keep a candle burning.

When amusing family and friends at home, lighting for safety and security is forever a priority. Keep these tips in mind as you believe how best to protect your home – and your guests – from accidents and crime.

Home Interior Decorating

There is no better haven than our home. “East or West, home is the best,” is a common saying. Whoever it may be, whatever position he or she may hold, finally everyone returns home to find peace and relax.

A home is cozier and more comfortable than any other place. We build our homes with the utmost care and sincerity. After all, it is a place where we spend most of our lives.

Home decorating means a lot to the owner. It also demands hard work and devotion, as it is not an easy task. Decorating includes both the interior as well as exterior aspects.

As far as home interior decorating is concerned, every nook and corner has to be studied so that the available space is utilized to the maximum. A good interior decorator should be able to help you in selecting the correct interior decorating solution for your home. Before actually starting the work, you need to be sure whether the emphasis is going to be on beauty, comfort, or the appearance of your home.

You need to attend to all parts, namely, doors, windows, floors, furniture and accessories. For windows, curtains, blinds, rods and panels should be attractive and appealing. Some people prefer light colors, while others prefer heavy and striking upholstery. Doors can be tastefully designed and the material itself can be exotic.

There is a wide range of flooring options available. You can choose from marble, granite tiles, bricks, slates, concrete, or steel. To add more color, suitable carpets can be spread. Rugs can be used to complement them.

Walls, pillars, and other standouts can be decorated using artifacts, paintings or wall hangings. Modern arts are becoming a common choice.

Not just the living room, but also every part of your home needs your attention. The kitchen should be convenient and easy to use. The gas tables, racks and shelves, cooking range, utensils, and all other accessories should be chosen carefully and arranged neatly to avoid messing them.

Further, furniture selection should be done wisely. The sofa sets, chairs, dining table, dressing table and cots must reflect your taste.

Pottery and decorative plants are also a welcome addition in home interior decorating. Sculptures or a mini-fountain may seem incredible. An aquarium can add beauty to your home. You need to pick the right colors and paints for your wonderful home.

While deciding on the interiors, themes like energy-efficiency can prove useful. As you see, there is no limit to home interior decorating.

Home Interior Painting 101

A new coat of paint can refresh and revitalize any room in your house. Paint is also a very cost effective way to change the look of a room. The best part about interior painting is that almost anyone can do it—all you need is the right material and a little bit of knowledge.

Painting Supplies

Your supply needs will vary depending upon the room that you are painting and the type of paint that you are using, but here is a basic list to get you started:

• Paint. After you choose a color, you will also need to choose a finish. The finish determines how shiny the paint will be. Choices include flat, eggshell, satin, semi-gloss, and gloss. Flat finish is hard to wipe clean and should only be used in low traffic areas that will not attract dirt. Satin, eggshell, and semi-gloss finishes are easy to wipe clean and can be used almost anywhere. Gloss finish is very shiny and is best reserved for small areas such as trim or molding.

• Paint Applicators. Paint rollers and brushes are necessities. A good paint roller can paint an entire room. Choose one that has a fair amount of nap to it-- the thicker the better. When it comes to brushes, everyone has their own individual preference. A small angle brush works well for trim and corners. A three inch flat brush or a paint pad will work well for the places that a paint roller can not reach.

• Miscellaneous Supplies. In addition to paint and paint applicators, you may also need drop cloths, cleaning rags, paint trays, spackling, sandpaper, and a putty knife (if your walls are damaged and need repair), and a ladder or stepladder. The ladder will need to be sturdy and stable to support your movements. Try choosing a ladder with a wide base or a flared bottom like on a Little Giant Ladder.

Painting Tips

When painting, the most important thing you can do is take your time. If you move too fast, things could get sloppy. Also important, is the prep work. Your painting project will go much smoother if you are properly prepared prior to painting. Here are some tips that can help:

• Make sure that you have everything you need by organizing all of your supplies before you start painting.
• Protect your furniture from paint splatters by moving it or covering it up.
• Use low-tack masking tape to tape off baseboards and trim. Remove the tape before the paint dries.
• Paint the walls before painting trim or woodwork.
• Do not apply a second coat of paint until the first coat has dried.

Give Your Kitchen A Make-Over With A French Country Theme

Since the kitchen is often the heart of the home, it makes sense to decorate your kitchen in an appealing and comfortable style. One quick and easy way to spruce up a dated kitchen is to decorate it with the French country decorating style. Since turning your kitchen into a French country retreat is one of the current trends in kitchen decorating, there are plenty of wonderful accessories available.

Before you start to shop for your new French country kitchen, you will need to select your color scheme. While the original French country décor colors were blue and yellow, black and white or maroon and white colors are now being used, as well. Personally, I still prefer blue and yellow, but I like the traditional yellow kitchen walls. I used a pale golden yellow on the upper half of my walls and a darker golden yellow on the bottom half. The room looks bright and cheery without being obnoxiously yellow. I use blue accents in the room to complete the blue and yellow color scheme.

I bought new cabinets for my kitchen when I redecorated in the French country style, but that is because the cabinets that were there when I moved in were hand-built and weren't very well done. They also were literally falling off the wall. If I would have had sturdy cabinets that had usable shelving and the fronts were a bit shabby, I would have painted most of them and knocked out the inside panels of the rest and attached chicken wire to them instead. To do this, you simply cut a piece of chicken wire so it is slightly larger all around than the inside of the door. Then, bend the cut edges under so that you won't end up cutting yourself on the sharp edges. Finally, staple the wire to the inside of the door. Now, you have given your cabinet door a country look and you can display some of your favorite pottery, as well.

Once the cabinets are in place, it is time to fill your kitchen with a French country ambience. Rooster accessories are a hot trend that give your kitchen the right feel. I used a framed French country rooster print on one wall and a few rooster statues on a shelf over my kitchen doorway. A gold and blue rug with a rooster in the center to the floor helped draw the room's colors and décor together.

To finish off the room, I added a valance to my window made with a French country fabric print called moiré. I made matching seat cushions for the kitchen table.

A Brief History of the Mattress

Mattresses are a key component of bedding. Because most humans spend over a third of their lives sleeping, finding a quality mattress is important for a high quality of life. Normally comprised of foam and fibers, with metal springs on a wooden frame, mattresses help ensure a restful sleep.

Serta, Sealy, and Simmons are the three largest, most popular mattress brands in the USA.

Standard USA mattress sizes are Twin/Single (39” X 75”), Double/Full (54” X 75”), Queen (60” X 80”), King (78” X 80”). Other USA mattress sizes include Olympic Queen (66” X 80”), California Queen (60” X 84”), and California King (72” X 80”).

Mattresses typically require replacement after seven to fifteen years of use, or sooner, if the coils or frame have experienced noticeable wear and tear.

A Brief History of the Mattress

In the Neolithic period (8,000-6,000 B.C.), people migrated from sleeping on the ground to simple man-made beds and mattresses. These first resting structures were constructed of leaves and grass, held together with animal skin. Around 3,500 B.C., Persians invented the first “waterbeds,” made of goatskins filled with water. The more affluent inhabitants of the Roman Empire, circa 200 B.C., slept on mattresses filled with feathers. Steel coils, which now support the vast majority of mattresses, were not patented for this purpose until 1865.

Mattresses have enjoyed many advances in the past few decades, including the advent of air mattresses, foam mattresses, and “memory foam” mattresses. Increasingly, mattresses are being constructed from modern materials such as latex foam and polyurethane foam. In addition, those consumers seeking affordability and convenience have chosen futons and futon mattresses to ensure their good night’s sleep. And there has long been a core of waterbed enthusiasts who remain committed to waterbed mattresses.

A "Wild" Idea To Make a Bold Decorating Statement

Ready to be a little wild in your decorating?

The secret to good decorating is to be bold and creative without ever being tasteless. Here’s an idea which is unique enough to get attention, yet will never be out of place.

Instead of just flowers in a silk arrangement, use feathers! Feathers bring an added bit of texture and life to the standard silk flower display. Pheasant and peacock feathers will add height and drama. Bright colored feathers will make your display eye-catching and unique. To add softness to a bouquet, try ostrich plumes..

You may want to leave the flowers out and make your arrangement entirely out of feathers. An interesting container can serve as a wonderful starting point. Search for one with an animal skin motif. Duck feathers in a leather container will add a manly feel to any office or gameroom. Short feathers at the base, with spikes of pheasant plumes, create an attention drawing piece for a buffet or hall table.

Exotic feathers can add spice to a bedroom. Put them out with candles for a special night, and create a very romantic mood. You might even try a boa for yourself!

Look outdoors for feathers of local birds from your area. You can use these to make a statement about your love of where you’ve chosen to live. Take a walk in a nearby wooded park and soon you’ll have a collection from local birds. Typically these are small feathers, yet they’ll say "home" in a cute display on an end table.

Search the floral section of your favorite craft store for interesting natural items such as moss, twigs and dried seeds to add to your design. A skilled florist will help you change these elements into a stunning display for your home.

Don’t be afraid to experiment. You’re sure to draw interesting comments and with reasonable consideration, you’ll add a stimulating look to any room.

7 Reasons Why Your Muscles Stop Growing. How To Get Muscle To Grow Again

Have ever wondered why your muscles stopped growing after a few months of training even though you are training very hard? Here are 7 reasons why your muscles stopped growing and how to get your muscle to grow again.

• You are training too hard – Every time when you train your muscles intensely, you are actually breaking down your muscles. So your muscles need to recover from the damages you inflicted on them. So train each muscle group only once or at most twice a week.

• You are training too long – Keep your workout intense but do not workout more than an hour each time. After 45 minutes of intensive training, your cortisol level will increase. This hormone is known to destroy muscle cells.

• You are sleeping too little – You need to sleep more for good muscle growth. Your muscles grow when you sleep. So sleep more than 8 hours a day and watch those muscles growing fast.

• You are abusing alcohol – Alcohol is known to break down muscle mass plus many other body destruction ability.

• You do not change your workout routine – You must change your workout routine every 6-8 weeks. Your muscles adapt to your routine and stops growing.

• You do not progressively overload your muscles – You must try to increase your reps or weight every time you next train a particular muscle group. Otherwise, there is no reason for your muscles to grow.

• You do not eat sufficient protein – If you want to build bigger muscles, you must eat more protein. Protein is the building block for your muscles. It is recommended that you need 1 gram of protein per pound of your body weight equivalent. If not enough protein is consumed with your normal diet, do supplement with protein shakes.

There you are, the 7 reasons why your muscles stopped growing even though you are training hard. There are many more methods on how to grow your muscles bigger but these 7 reasons and how to overcome them will be sufficient for an average bodybuilding beginner.

The Myth Of Gaining Muscle Without Fat!

Many of you have expressed concerns about gaining too much body fat while on such a high calorie diet, and wonder if you should do some aerobic exercise to offset the weight gain.

Absolutely not.

That will be detrimental to gaining muscle. For best results, you either have to train and diet to gain muscle or lose fat. One or the other. If you are a true hardgainer, you cannot do both. If you try, you will not make any substantial progress either way. So, now is the time to gain weight. You will worry about losing fat later.

The fact is that there are no magic pills, powders, foods or exercises that will allow you to gain muscle and lose fat at the same time.

It all is determined by your genetics and metabolism. Some people can do it, some can't. If you are naturally thin and have a difficult time gaining weight of any kind, it would be silly of you to think that you will be able to gain muscle while trying to keep your body fat low.

Most skinny guys want to gain more muscle, but are afraid of gaining body fat. They see all the bodybuilder photos and read the stories about people gaining pounds of muscle while losing pounds of fat -- They want to do the same. When looking at these photos, you have to remember that most of these people do not have your body type. The majority of them are overweight and want to lose fat, not gain muscle.

'Well', you say, 'What about those people who transformed their bodies? They lost fat and gained muscle'. Yes, but almost all of these people were overweight, or had high levels of body fat. In other words, their metabolisms were, for the most part, slow. They simply dieted and trained for fat loss.

Weight training helped them to tone up and slightly increase their muscle mass by replacing some of the fat with muscle. However, you will never increase your body mass far above your original starting weight on that type of diet.

In other words, even though you gain some muscle, you will actually weight less!

For example, Big Joe weighs 189lbs with 18% body fat. This works out to be 34lbs of fat and 155lbs of muscle. He then goes on a fat loss diet and slowly diets down to a ripped 5% body fat at 168lbs, which is 8.4lbs of fat and 160lbs of muscle. He lost 26lbs of fat, and his weight only went down by 21lbs. So, looking that this we realize that he managed to also gain 5lbs of muscle. You can see that he has more muscle mass than when he started, and he looks totally ripped, but his weight decreased because his main goal was fat loss. He looks much better, and his measurements changed, but he only increased his total weight by five pounds.

If you are very thin, you cannot do this. Yes, your body fat will decrease, and this will also give you more muscle mass, but it will not increase your weight. You will just get much thinner. Big Joe was 'big' to begin with; we are not. To get the same results as Big Joe, you must first gain the weight, and then concentrate on losing the body fat later. Joe had the size; he just needed to trim down. We do not have the size to work with, so we have to force our bodies to grow beyond our body's comfort range. This is the hard part.

This is why if you want to grow beyond your current size, you have to diet for it specifically.

Remember, most of you have extremely fast metabolisms. Gaining weight will be extremely difficult.


The only way you will get bigger is to shock your body.

You must shock your body by:

1. Training with heavy weights, and

2. Eating a lot of calories.

The first shock is with weight training. You must focus on compound free- weight exercises, and lift heavy weights, which will stimulate the largest amount of muscle fibers. Your body responds to this stimulus by increasing your muscle mass.

The second way we must shock our body is by eating more calories than your body is used to. This is the most important factor in gaining mass. When you overload your system with plenty of protein and fats, your body has no other choice but to gain weight.

The Top 10 Muscle Building Facts You Need to Know!

1. Building muscle has a lot to do with genetics.

If your parents are naturally thin or have a small body frame then most likely you will have the same traits. This doesn’t mean you have no chance of building a strong muscular body. It just means you are going to have to work hard.

2. Your metabolism has an effect on your size.

If you have difficulty gaining weight whether it’s fat or muscle, then you most likely have a fast metabolism. Your body is burning calories faster than you can consume them.

3. There is no universal weight training program that is going to get massive results for every individual person.

The best way to find a program that works for you is to find someone who had the same type of body as you before and start walking their walk. There are certainly standard exercises that will build muscle but there is more to building muscle than weight lifting.

4. More training doesn’t mean more muscle.

This is one of the most difficult concepts for many to grasp. The purpose of weight training is to stimulate muscle growth… that’s all. Once that has been done, your muscles need to repair and new muscle needs to be built which only happens when you are resting.

5. Isolation exercises aren’t going to get you big fast.

The best exercises to put on the most amount of overall size are multi-muscle exercises. These are exercises that require more than one muscle or muscle group to get the job done. These lifts put the most amount of stress on your body. This is the stress that will shock your nervous system into releasing the greatest amount of muscle building hormones.

6. Free weights build muscle quicker.

Free weights are preferred over machines because they make your body work harder. They require greater concentration and allow the stimulation of supporting muscles. Machines are good for beginners to help with form and basic control, but limit the effectiveness of the exercise.

7. No Pain, No Gain.

Lifting the same weights over and over isn’t going to get you big. In fact it will do the exact opposite.

To build muscle you need to go heavy. This stimulates Type IIB muscle fibers which cause the most amount of muscle gain. Lifting heavy is when your body fails after 4-8 reps.

8. Long training sessions are a NO-GO

The idea is to stimulate muscle, not hit it from every angle possible. This is only a concern for developed body builders looking to tone muscle. Long training sessions cause catabolic hormone levels to rise dramatically. Catabolic hormones are responsible for breaking down muscle tissue resulting in MUSCLE LOSS. Your weight training sessions should go for no longer than 60-75 minutes maximum.

9. You don’t need aerobic activity to lose fat.

The time spent running or swimming is muscle building and recovery time lost. Building muscle is the fastest way to lose fat. Aerobic activities will help you lose fat but not so if you are on a high calorie mass diet for building muscle.

10. 3 square meals a day isn’t going to help you build muscle.

Eating is an important part of muscle building. You need to eat more often and eat more protein. You should be eating roughly every 2.5 hours which is about 6 meals per day. Spreading your meals throughout the day will improve muscle assimilation, and make sure that your body always has the calories it needs for muscle building and repair.

Body Building for beginners

Body building or even just showing up at a gym can be intimidating for a beginner. Provided below are some tips that can help you get into body building, and into your first fitness club:

Seek Advice - There is no sense trying to learn it everything yourself when starting out in Body Building. Take some time to talk to others who are more experienced, and learn what you can from them. When using new equipment or a new exercise it is also always a good idea to talk to someone, to ensure that you don’t get injured.

Sleep - When working out for the first time it is important to ensure that your body is getting the rest that it needs. This will usually be more than what you were taking before!

Diet - Just as important as sleep it’s important to ensure that your diet is keeping up with your exercise. This doesn’t just mean eating more, it means eating better. Think of your body as an automobile. The more you drive a car, the more fuel you need to put into it. You need to ensure that you are putting the proper fuel in your car as well, to ensure that it will drive consistently and perform to spec.

Set Goals - Set goals that are attainable. Out of reach goals only set yourself up for failure. Take it one step at a time, and enjoy/celebrate your success all the way up the ladder. Whether it’s another 10pounds to your bench press or just making it to the gym 3 days a week, you need to set goals, otherwise it’s easy for your workout to get pushed aside when life gets busy.

Visualize Success - It’s important to see yourself succeeding before you even begin working out. This winning mind set will take you to new levels in your training and will set yourself up for success!

Be smart about getting into body building to ensure that you will achieve success both mentally and physically.

Feel free to reprint this article as long as you keep the following caption and author biography in tact with all hyperlinks.

Body Building Basics – Building a better body you can be proud of!

There are as many varied opinions on what “plan” one should follow to build muscle, as there are people who have those opinions.   On one thing they do agree, however.  You must have a regimen.

·    You can begin by defining your objective. 
·    Why are you interested in body building?   
·    What do you hope to accomplish? 
·    What is your ultimate goal?

It’s all about commitment and belief. There is an abundance of information about how to begin and conduct your journey, but without a burning desire to achieve, you are doomed to inevitable failure. 

The following tips are not intended to be a “one size fits all.”  Take from it what you will.  In that light, consider the following list:

1.Before beginning any serious weight lifting or body building regimen, consult your physician.

2.Set your goals.  Define what you expect to achieve with your new bodybuilding campaign within a realistic time frame.  If you create goals that are unattainable you are setting yourself up for failure.  You can become bored, disappointed and disillusioned to the point where you may give up.  This is a very sad outcome to what might have been the best decision of your life.  Don’t sell yourself short.  Set your long-term goals, of course, but also set short-term goals that are achievable.  And, don’t forget to reward yourself when you do achieve them.

3.Consider the costs.   If you don’t already have a budget, create one.  Then, determine what amount of discretionary funds you have available for your bodybuilding program.  This will determine whether you can afford to have a home gym or if your needs would better be served by joining a club.  Joining a club is still a good short-term introduction before spending hundreds or thousands of dollars on equipment that might not be appropriate for your needs.

4.Don’t forget some of the low cost alternatives to purchasing your bodybuilding equipment.  If used equipment is still functional why spend the extra dollars just for a little glitz!  Good, brand name used equipment is every bit as functional as something right off a showroom floor.

5.Consider combining a home gym along with a membership in a public facility.  Purchase less expensive free weight equipment for use at home and join a gym to have access to the more expensive equipment.  You can design your entire workout routines around a combination such as this.

6.Eat healthy!  This can’t be stressed enough.  The only true bodybuilding aids are good nutrition.  Consult a licensed dietician.  Watch your local community calendar for free seminars on diet and nutrition.  Learn all you can about what nature freely provides that can help you to develop a healthy diet.

7.If you choose to use dietary supplements, make certain that you know what you are putting in your body.  Follow the packaging guidelines we outlined above.  Ask your physician for his/her recommendations based on the regimen you have selected.  No friend, coach or acquaintance can take the place of your physician.  In fact, you may even investigate finding a physician who specializes in sports wellness.

8.Be kind to yourself.  Yes, it’s important to push to achieve your goals, but it’s very easy to tip the scales in the other direction and create a nightmare for yourself.  Obsessive, compulsive behaviors are not conducive to a healthy bodybuilding lifestyle.

15 Muscle Building Rules For Skinny Guys And Gals!

15 Muscle Building Rules For Skinny Guys And Gals! (Part 1)

WHY CAN'T YOU GAIN WEIGHT?

Though there may be many reasons why you may be thin, the most apparent reason is because of your genetics. If your parents are naturally thin or have a small body frame, then you will most likely have the same small body type.

To some degree, your size can also be controlled by your metabolism. If you have a difficult time gaining weight of any kind (fat or muscle) then you most likely have a fast metabolism. That simply means that your body burns calories at a faster than normal rate. You must take this into account whenever you are considering a particular diet or training program. Is it geared towards someone with your metabolism and goal?

Now as you know, there are many ways to train. Hundreds, thousands even. Some work and some do not, but for the specific goal of gaining weight, there are a few UNIVERSAL things that all skinny guys must do.

Though much of the information I cover here is not as "magical" as you may like, I consider these rules to be the basics with regard to weight gain. These are not all of the answers, but they are definite elements that MUST be addressed in any successful weight gain program.

You should be able to easily integrate these rules into your current program to make it more suitable for your particular body and goals.

GENERAL RULES

1.Get the proper information that pertains to your SPECIFIC condition and goals.

The first big problem I find in most people is the lack of correct information. Yes you are motivated and doing things, but your effort is wasted on incorrect dieting and training information. Basically, skinny guys are taking advice from people who have never had a weight gain problem. Want to know how to gain weight? Then find someone who has walked your shoes. Someone who has been where you are.

2.Set a specific goal and create a plan of attack.

If you were to drive cross country to another city, would you just start driving randomly, or would you plan a route that would get you quickly and efficiently?

Think of your plan as a road map and your goal as your destination. Without a plan and a specific goal you will be without focus and can easily get lost or side tracked. This happens more often than you know. I see many people in the gym just doing whatever, or just eating whatever -- no plan or specific goal. They wonder why they don't make progress. They have no focus.

Having a specific program to follow allows you to take action each day. This action is focused on specifically getting you to your destination quickly. There is no thinking, debating or guessing. You just do it. A specific plan provides necessary daily structure that not only keeps you on the road moving forward, it also helps to develop good eating and training habits that will benefit you long after you have reached your destination.

3.Have confidence in yourself and belief in what you are doing.

Let’s face it; we live in a cruel world. Hate and jealously is everywhere. For most people who begin a fitness program to improve themselves, getting started will be half the battle. The other half will be staying motivated throughout the constant onslaught of negativity from others. A few negative words can do serious damage if you allow it.

The most insulting things you hear may be from friends, co-workers and acquaintances at the gym. People hate change. It makes them insecure, because they suddenly discover there’s more to you than they were probably willing to admit. They fear that you may actually achieve your goal. It makes them look less “superior”.

Once you have begun your plan, you must have faith and believe in what you are doing. Stay focused and avoid overly critical or negative people. If you have to, keep your business to yourself. When I first began my program, I stopped talking about what I was doing because I got tired of hearing things like “you can’t do that”, “that’s impossible”, “you’re wasting your time and money”. Funny thing is, now those people are constantly bugging me for advice.

It’s your life. It’s your body. It’s your dream. Don’t allow your success or failure to rest in the hands of others.

15 Muscle Building Rules For Skinny Guys And Gals! (Part 2)

In part 1, I touched on general weight gain rules and reasons why you can't gain weight. Now it's time to get into workout specifics...

WORKOUT RULES

4. Stop listening to every ridiculous piece of advice you hear in the gym or read on a message board.

Recently a client of mine informed me that someone in the gym stated that he was training all wrong and he needed to train 5-6 days a week, and aim for more reps during his workout. Somewhere in the range of 15-20 reps per set.

The person giving the advice was quite confident about his recommendations, and he had an impressive physique that typically elevates him to the elusive "listen to me if you want to look like me" level in the gym. He was bigger than my client, so even though my client's "intellectual" mind knows that advice is absurd; his "unrealistic dreamer" mind took this information very seriously. So seriously that he changed his program and didn't inform me until a week or so later. This particular person had been making great progress on his current program, yet he allowed this one person’s comment to overshadow that progress and convince him that his program was inadequate. This is a mistake and it showed in his lack of further progress.

In addition, don't judge the validity of what a person says by how they look. Just because the guy is huge doesn't mean he is spewing pertinent advice for you. Many people that have big physiques are big despite of their training, not because of it. I know some huge guys that know very little about training and dieting correctly. They can do whatever and still gain muscle; unfortunately we are not that way, so we much approach things in a more intelligent way.

5. Workout Infrequently

This is the most difficult concept for many to grasp simply because it involves less action, instead of more. When we get motivated and start a new program, it’s natural to want to do something. We want to train and train and train. Thinking all along that the more you train, the more muscle you will build. Unfortunately, this could not be farther from the truth.

More training does not equal more muscle growth. Understand that the purpose of weight training is to stimulate muscle growth. That takes very little time. Once that has been done, the muscle needs to be repaired and new muscle needs to be built. That only happens when you are resting. You do not build muscle in the gym, you build muscle when resting! If you never give your body any essential “non active” time, when will it have a chance to build muscle? Think about that.

Now, add in the fact that you have a difficult time gaining weight and the importance of rest increases. Individuals who are naturally thin and have difficulty building muscle tend to require less training and more rest.

6. Focus on Multi-Jointed Lifts

Multi-jointed exercises are those that stimulate the most amounts of muscle fibers. Unlike isolation exercises which only work individual muscles, multi-jointed lifts work many different muscle groups simultaneously. For those needing to gain weight, this is ideal because these lifts put your body under the most amount of stress. This is the stress that will shock your nervous system and cause the greatest release of muscle building hormones. This results in increased muscle gain all over the body.

You can still do some isolation work; however it should not be the focus of your workouts, and should only come after your multi-jointed lifting is complete.

7. Focus on Using Free Weights

Free weights are preferred over machines for many reasons, but most importantly because they allow the stimulation of certain supporting muscle groups when training. Stimulating these stabilizer and synergistic muscles will allow you go get stronger, and ultimately build more muscle faster. Yes, some can most likely still build large amounts of muscle using machines, but why make it more difficult if you already have a difficult time gaining weight?

8. Lift a weight that is challenging for you

Building mass involves lifting relatively heavy weight. This is necessary because the muscle fibers that cause the most amount of muscle size growth (called Type IIB) are best stimulated by the lifting of heavy weight. A heavy weight as one that only allows you to perform 4-8 reps before your muscles fail.

Using a lighter weight and doing more reps can stimulate some Type IIB fibers, but again if you have a difficult time gaining weight, why make it more difficult? You need to try and stimulate as many as you can with the use of heavy weights.

9. Focus more on the eccentric portion of the exercise.

When you lift a weight, it can be divided into three distinct periods. The positive, the negative and midpoint. The concentric or “positive” motion usually involves the initial push or effort when you begin the rep. The midpoint is signaled by a short pause before reversing and returning to the starting position. The eccentric, or “negative” portion of each lift is characterized by your resistance against then natural pull of the weight.

For example, when doing push-ups, the positive motion is the actual pushing up motion. Once you have pushed all the way up, you hit the mid point. The negative motion begins when you start to lower yourself back down. Most would simply lower themselves as fast as they pushed up, but I recommend extending and slowing down this portion. Slowing down the eccentric part of the lift will help to stimulate more muscle growth. It actually activates more of the Type IIB fibers mentioned about in Rule 7.

10. Keep your workout short but intense.

Your goal should be to get in, stimulate your muscles and then get out as quickly as possible. It is not necessary to do large amounts of exercisers per body part trying to target every muscle and hit every “angle”. This should only be a concern of someone with an already developed, mature physique who is trying to improve weak areas.

If you have no pec, don’t concern yourself with trying to target inner, outer, upper, lower or whatever. Just work your chest. You should do no more than 2-3 exercises per body part. That’s it. Doing more than that won’t build more muscle, faster. In fact it could possibly lead to muscle loss. Long training sessions cause catabolic hormone levels to rise dramatically. Catabolic hormones are responsible for breaking down muscle tissue resulting in MUSCLE LOSS. While at the same time, long training sessions suppress the hormones that actually build muscle.

If you don’t want to lose muscle during your workouts, I suggest limiting your sessions to no more than 60-75 minutes MAXIMUM. Less if you can.

11. Limit your aerobic activity and training

Honestly, I do not do any aerobic activity when I am trying to gain weight. This is mainly because it interferes with the important “non-active” time my body needs for muscle building and recovery. I do understand that people have lives and other activities that they don't want to give up, so it must be kept to a minimum. It won’t hurt your progress as long as you don’t over do it. If you find that you are doing more aerobic activity weight training, that’s overdoing it.

I also don’t recommend it because people tend do it for the wrong reasons. Many start aerobic activity because they believe it will help them to lose fat. While that is true, it won’t do so on a high calorie mass diet. To lose fat, you need to be eating fewer calories.

12. Don’t program hop

Here’s how it usually happens. You’ve just read about a new exercise or workout that is supposed to pack on the mass. Now, even though you had already started another training program a few weeks ago, you are tired of it and really want to start this routine instead because it sounds better.

I call these people, “program hoppers”. They are very enthusiastic when starting a new program, but they never follow it long enough to actually see any results. They are easily distracted and love to drop whatever they may be doing to follow the latest "hot" workout or exercise.

My advice is don’t do it. This is a bad habit that never leads to a positive outcome. Understand that it takes time for any program to work. To be successful, you must follow your program consistently. Yes, there are many different training methods and interesting routines out there, but you can’t do them all at the same time and jumping around won’t allow enough time for any of them to actually be effective for you. Pick one that is focused on your current goal and stick with it. There will be plenty of time to try the others later, but NOT NOW.