Every Bodybuilder Should Know
Each body builder must be aware of these five constant facts of body building.
- Comprehensive exercises that work out the entire body and stimulate muscle growth on each individual body part are actually the most effective and fast means of achieving a masculine physique.
- Free weights impose more strains on the muscles and therefore end up stimulating more growth.
- A body builder must perpetually increase the intensity of the workouts to correspond to the continuous gains in muscle strength and mass.
- Long hours of intensive training leads to muscle loss, overtraining and irreparable muscle injury.
- Small but frequent healthy meals across the entire day amplify muscle assimilation and make muscle growth and repair possible.
Better sex
If a well-rested, smarter and non-smoking self is not enough, exercise has also been linked to a better sex life. Poor general health can lead to poor sexual function, so keeping fit only helps maintain or revitalize performance and satisfaction in the bedroom.
After studying more than 31,000 men, the Harvard School of Public Health researchers reported that those who were physically active had a 30 percent lower risk for erectile dysfunction than the men with little or no physical activity.
Women reap the exercise benefits, too. One study by the University of British Columbia found that 20 minutes of exercise spurred greater sexual response in the women participants compared with no exercise at all.
And overall, people who exercise regularly feel better about themselves, feel more sexually desirable and report higher levels of satisfaction, according to a study in the Electronic Journal of Human Sexuality.
Along with these lesser-known benefits, exercise also promotes health in a myriad of tiny detailed ways, says Comana, with increased "coordination, flexibility and greater efficiency in daily activities."
Source: CNN.COM
Arnold Schwarzenegger - Dumbell Fly
How Can You Make Cardio Fun?
How can you make cardio fun? If you want to have fun then try Paintball.
This physical activity burns calories as the player has to walk up on the enemy without being detected then has to run when retreating or charging. It is better than running on a treadmill that many find boring since the scenery does not change.
Running burns more calories per minute than any other type of cardiovascular exercise and keeping the body active increases the metabolic rate. Playing paintball on weekends - such as twice a month -, can help a person burn calories faster and that way, one will be able to eat most anything without gaining weight.
Paintball is a team sport and nothing is better than winning a game against an opponent. Exercise improves the mood since it releases chemicals in the brain called endorphin: eating chocolate has a similar effect. This game helps you sleep better since it releases energy which takes time to recuperate.
Engaging in any form of exercise can be beneficial. It is known to prevent several diseases such as high blood pressure, depression, heart disease and various types of cancer.
Post-Workout Nutrition...
Everyone knows that eating the right "stuff" post-workout is critical for muscle growth. Known as the "post-workout anabolic window", the time immediately after a workout is by far the most important time to accelerate recovery because it is during this time that your body is hypersensitive to nutrients and your hungry muscles greedily devour glucose and protein so they can repair themselves as quickly as possible.
That's why it's critically important to feed your hungry muscles the right amounts of glucose and fast-acting whey protein during this time.
Surprisingly, some so-called experts still dismiss the idea that the post-workout anabolic window is important, and maintain that simply eating a "regular" diet will allow for increased protein synthesis and muscle growth.
That's why it's critically important to feed your hungry muscles the right amounts of glucose and fast-acting whey protein during this time.
Surprisingly, some so-called experts still dismiss the idea that the post-workout anabolic window is important, and maintain that simply eating a "regular" diet will allow for increased protein synthesis and muscle growth.
Source: Bodybulding.com
The most important part of strength training is your eating habits. Without a strict muscle building diet it will be hard to get significant results from any training plan.
Bodybuilders require more fats and proteins than other people, due to the intense physical demand placed on them through hard workouts. Protein and fat sources are especially helpful during the thirty minutes following a workout to quickly repair and build additional muscle.
Fat intake should be balanced so there is not too much Omega-6 fats and there is a good supply of balanced Omega-3 fats. Fat is burned off during intense workouts after glucose is burned away.
You can get both fats and proteins from meats such as beef, chicken, pork or fish. Chicken and fish are especially popular because they are lower in fat than the others. Red meat can be healthy as well and is often referred to as the complete protein since it contains every amino acid the body needs. Egg whites are also a popular lower fat protein source for many.
Good fats can be derived from healthy oils and nut butters as well.
You also should remove all refined sugars, white bread and potatoes. These processed foods are classified as simple carbohydrates and they cause a quick burst of energy that quickly diminishes. The body is tricked into thinking it has more energy than it actually does and then will quickly crash during a heavy workout.
Foods made of whole grain and sweet potatoes are great for the diet and helpful when eaten within 24 hours of a strenuous workout. These complex carbohydrates are burned slower than simple carbs and provide a consistent amount of initial energy to stay strong during exercise.
Building muscle is the target for an ever-increasing number of people in every age group. By incorporating a strict diet into your routine, you'll achieve your goals in the least amount of time.
Bodybuilders require more fats and proteins than other people, due to the intense physical demand placed on them through hard workouts. Protein and fat sources are especially helpful during the thirty minutes following a workout to quickly repair and build additional muscle.
Fat intake should be balanced so there is not too much Omega-6 fats and there is a good supply of balanced Omega-3 fats. Fat is burned off during intense workouts after glucose is burned away.
You can get both fats and proteins from meats such as beef, chicken, pork or fish. Chicken and fish are especially popular because they are lower in fat than the others. Red meat can be healthy as well and is often referred to as the complete protein since it contains every amino acid the body needs. Egg whites are also a popular lower fat protein source for many.
Good fats can be derived from healthy oils and nut butters as well.
You also should remove all refined sugars, white bread and potatoes. These processed foods are classified as simple carbohydrates and they cause a quick burst of energy that quickly diminishes. The body is tricked into thinking it has more energy than it actually does and then will quickly crash during a heavy workout.
Foods made of whole grain and sweet potatoes are great for the diet and helpful when eaten within 24 hours of a strenuous workout. These complex carbohydrates are burned slower than simple carbs and provide a consistent amount of initial energy to stay strong during exercise.
Building muscle is the target for an ever-increasing number of people in every age group. By incorporating a strict diet into your routine, you'll achieve your goals in the least amount of time.
“Godfather of Fitness”
By the time he was 15, he was “a sick, weak kid addicted to sugar.” Thirty pounds underweight, covered in acne and boils and suffering from a volatile temper, LaLanne spent his days munching on cakes, pies and ice cream. Concerned about her son, his mother strongly encouraged him to attend a talk by health expert Paul Bragg. “She was very convincing when she wanted to be,” LaLanne says with a chuckle. Bragg told his audience to live by the laws of nature—eat healthy, natural foods and exercise. For LaLanne, it was the inspiration he had been searching for. He came home, got down on his knees and prayed to God to give him the strength to change his life.
Strength hasn’t been a problem for LaLanne since. He began exercising, eating natural foods and transforming his body. “I wanted to be an athlete; I wanted girls to like me,” LaLanne admits. He studied chiropractic medicine and became obsessed with weightlifting. By the time he opened his first health spa in Oakland, Calif., in 1936, LaLanne had tossed aside his selfish boyhood desires in exchange for a new mission: to help as many people as he could.
“Anything in life is possible,” he says. “You control your life—it’s all up to you. The food you eat today is walking and talking tomorrow. You have to ask yourself, ‘What can I do to help myself?’ ” LaLanne took his own advice, illustrating what exercise could do for the body by performing thousands of pushups, chin-ups and star jumps on his show. Anything was possible if you just applied yourself, he told the watching public. In 1954, at age 40, he proved his point by captivating the entire world when he swam the length of the Golden Gate Bridge with 140 pounds of equipment strapped to his body. A year later, he swam from Alcatraz Island to San Francisco while handcuffed—something deemed humanly impossible by local law enforcement. “Why did Jesus perform miracles?” LaLanne asks. “To call attention. That’s why I did those things, to attract people to my cause. When I swam from Alcatraz, it drew international attention to the cause.”
Even at 94, LaLanne is too busy to dream, keeping a schedule many people 70 years his junior would envy. He rises early and immediately hits the gym. He still lifts weights and swims, mixing up his routines every 30 days to keep himself fresh and interested. His workouts last about two hours, and, while he admits that he can’t work out like he used to, he doesn’t let it bother him, telling himself to “forget about what you used to do and focus on today.” As for days off, LaLanne dismisses them, saying he can’t remember a day since he was 15 that he didn’t work out somehow.
Arnold Schwarzenegger Bodybuilding Tips
For those who have a hard time gaining weight, Adnold advises that they should:
# Eat 5-6 smaller meals a day
# Eat carbs half an hour after exercising
# Rest at least 3 days a week
# Sleep 8 or more hours a day
# Eat 30 to 50 grams of protein with each meal every 3 hours
# Not avoid unsaturated fats because they raise hormone levels
# Eat between 60 and 100 grams of carbs per day
# Eat no more than 3 eggs a day
# Substitute beef and pork with chicken and fish
# Avoid sugar -- it contains empty calories; eat fruits and vegetables for carbs instead
# Use supplements and protein shakes to get the required daily amount of protein
Protein for Bodybuilding: How Much is Too Much?
Your body uses protein to build muscle, and as such you want to make sure you can consuming enough protein for your body to use. 1 gram per pound of body weight is a good number.
Vegetable sources of protein, such as beans, nuts, and whole grains, are excellent choices, and they offer healthy fiber, vitamins and minerals. The best animal protein choices are fish and poultry. If you are partial to red meat, stick with the leanest cuts.
Workout Activities That Burn Calories The Best
* Rollerblading can burn up to a staggering 900 calories per hour.
* Running 6 miles per hour will burn 850 calories.
* Elliptical machine at a very hard level can burn up to 700 calories per hour.
* Aqua aerobics performed at an intense level can burn up to 700 calories per hour. This low impact workout is brilliant for any one suffering from injuries or joint problems, and is also great for toning muscles.
* Rowing at an intense pace will burn 700 calories per hour.
* Jump rope. This inexpensive piece of workout equipment has to be great value for calorie burning. An intense session with a rope (125 jumps/minute) can burn 850 calories per hour. A moderate workout at 70 jumps/minute will burn 700 calories.
* StairMaster. An intense workout on the StairMaster can burn up to 700 calories per hour.
* Power walking will burn 600 calories per hour. (Note that this is better than jogging at 5 miles/hour for calorie burning.)
* Exercise bikes can burn anywhere between 550-700 calories per hour depending on the intensity of the program.
* Jogging 5 miles per hour will burn 500 calories.
* Aerobics at high impact will burn approximately 500 calories per hour.
* Cross country skiing uses about 500 calories per hour.
* Swimming vigorously will burn 500 calories per hour.
* Running 6 miles per hour will burn 850 calories.
* Elliptical machine at a very hard level can burn up to 700 calories per hour.
* Aqua aerobics performed at an intense level can burn up to 700 calories per hour. This low impact workout is brilliant for any one suffering from injuries or joint problems, and is also great for toning muscles.
* Rowing at an intense pace will burn 700 calories per hour.
* Jump rope. This inexpensive piece of workout equipment has to be great value for calorie burning. An intense session with a rope (125 jumps/minute) can burn 850 calories per hour. A moderate workout at 70 jumps/minute will burn 700 calories.
* StairMaster. An intense workout on the StairMaster can burn up to 700 calories per hour.
* Power walking will burn 600 calories per hour. (Note that this is better than jogging at 5 miles/hour for calorie burning.)
* Exercise bikes can burn anywhere between 550-700 calories per hour depending on the intensity of the program.
* Jogging 5 miles per hour will burn 500 calories.
* Aerobics at high impact will burn approximately 500 calories per hour.
* Cross country skiing uses about 500 calories per hour.
* Swimming vigorously will burn 500 calories per hour.
Arnold Schwarzenegger Bodybuilding Tips
* Nutrition plays an important role for shedding those extra fats and build muscles. You should take small meals daily instead of larger meals. It is always advisable to eat 6-8 small meals. Meal intake create metabolism in your body and burn fats easily.
* Carbohydrates are extremely important for muscle development. You should take carbs after your workouts.
* You should take protein supplements after every 3 hours.
* One should completely avoid sugar. You should also eat more than 4 eggs daily.
* Proper rest is extremely important for gaining mass. You should sleep at least 8 hours daily.
* You should perform workouts twice a week for attaining a well-toned physique. There are various types of exercise for every body part. Drinking enough water is the main requisite for developing your muscles.
* Nitric Oxide is considered to be the most important ingredient for building muscles. This compound helps your body to fight against wounds; it increases your endurance and mental stamina.
You can have the most impressive set of abs, but if they're covered with a layer of fat, you won't see them!
Nutrition
This is the single most important part of the puzzle, hands down. You can have the most impressive set of abs, but if they're covered with a layer of fat, you won't see them! Break up your day with 5 or 6 mini-meals because this jump starts your metabolism.
And stop eating the food that is preventing you from seeing your abs:
-white bread
-pasta
-soda
-candy
-dessert
-fast food
-hydrogenated oils
-sugars
-fructose corn syrup
Instead, eat the foods that will help you reach your six pack goal:
-oatmeal
-olive oil
-whole grain breads
-fruits
-vegetables
-nuts
-eggs
-natural peanut butter
-chicken
-fish
-protein
-green tea
-water
Be realistic - you'll slip here and there, but make a conscious effort to improve your eating habits. Without good nutrition, getting a true six pack will be impossible.
Top 8 Body Building Tips
1. Heavy Weights
The action of lifting heavy weights helps to increase muscle mass.
2. Correct Technique
Be sure your technique is correct, take your time, and get it right for maximum effect.
3. Slow and Steady
Take your time with each set and perform each lift slowly and steadily.
4. Intense Training
If you feel capable of doing more reps - do it. Be sure you work hard at each set until you really feel you can’t do one more using good technique to complete it.
5. Hydrate
Be sure you drink lots of water every day to keep your body hydrated and to flush any toxins from your body.
6. Body Building Section Days
Don’t try to complete a workout that covers your entire body on the same day.
7. Food Intake
Be sure you’re eating food that promotes muscle growth.
8. Sleep
This gives your body time to recover and regain strength before your next body building workout.
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Top gym
mistakes
1 You always stick to the same workout
Change your programm after four to six weeks, otherwise you get into a pattern and you stop producing results.
2 You copy the hardcore gym members
The problem is that without knowing what someone else’s fitness aims are, copying them could land you with unexpected results or an injury.
3 You go every day
Working out every day is not sustainable – either physically or mentally. ‘If you go every day you won’t be able to maintain a useful intensity and you’ll get bored.
4 You only train on your own
Single-minded focus is commendable, but all top athletes use training partners to keep them going and push them to the next level of performance.
5 You never take a break
If your training is getting stale and you’re not getting anywhere, take a break – but do it properly and have a couple of weeks off. It gives you what you need for a total recovery of your body and your mind, because boredom is the biggest killer.
6 You beat yourself up when you have a bad session
People who are hard on themselves and start to feel negative about it tend to eventually stop going to the gym altogether.
7 You confuse a tired brain with a tired body
By going to the gym, you’ll get your energy levels surging and de-stress yourself in the process.
8 You work through colds
If you’re feeling ill, eat well and take two days off to recover so you’re fully fit to begin training again.
9 You stick to the machines
The best way to work stabilizers and make your other muscles work harder at the same time is to replace the weight machine with dumb-bells.
10 You don’t time your rests between sets
Your recovery time is important when looking at how much you are going to be able to lift later on.
11 You do too many workouts
You hammer yourself into the ground with weights and cardio training until you end up breaking down your body faster than it can repair itself.
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