Showing posts with label bodybuilding tips. Show all posts

3 Quick Changes You Can Make To Radically Accelerate Your Bodybuilding Success

Achieving an amazing physique takes years. It's certainly not a feat that can be achieved overnight. You train hard in the gym, you stay disciplined in the kitchen, you use supplements wisely, and you sleep as much as you can. The results arrive slowly but surely, in the form of a body which holds more muscle, and is capable of greater strength and stamina. There are some minor aspects of your overall combination of factors which can radically speed up process in all other areas. Let's take a look at these factors.

Slow Down, Sweetie!
First of all, you need to cut back on your overall sugar intake. Whether it's a few packets of sugar in your morning tea, a red bull before a workout, or a little ice cream after a meal or three each day. The sugars your intake anytime in your day except during that post-workout anabolic window are working in a very convincing manner to dismantle your bodybuilding progress. Cut out the junk for just four weeks, and observe just how much better your look, feel and perform in the gym and everywhere else.

Spike Your "flow"
Water and fiber are the two factors that are very commonly ignored by bodybuilders who already feel they drink enough. The truth is that the activities in which they engage, coupled with the diet they use, actually create a demand for MORE fiber and water than the normal person needs. Training hard with the weights and using caffeine products, along with other supplements, dehydrates the human body in a major way. This is why bodybuilders should be drinking at least a gallon of water per day, with 1.5 to 2.0 gallons being ideal, particularly when using supplements such as creatine. Fiber should be increased, in both natural food and supplement form, to combat the distress one places upon the digestive system by consuming a pound or more of meat each day, along with protein powder, which often doesn't sit well in the gut.

It's All About The Z's
As you may already know, sleep is what we squeeze in when we're not getting busy with the rest of life. Address as many factors of your sleep pattern as possible. The number of hours, the position you choose, the style of pillow, and the darkness in the room. You need more sleep, no matter who you are!

There's a good chance that you're already doing MOST of the things right needed to gradually and consistently build a great physique. Addressing these three points - getting your sugar levels right, your digestion sped up, and your quality and quantity of sleep improved can be those final steps you need to speed up your muscle growth. Good luck!

If you want to get in the best shape of your life - you need to check out Primal Muscle. There you will find the hottest training strategies, nutrition tips, diet plans, and even custom workouts... plus you will have access to world-class sports supplements that will help you reach your goals fast... don't delay - visit the Primal Muscle Training Blog today!

Article Source: http://EzineArticles.com/?expert=Dane_C._Fletcher

3 Quick Changes You Can Make To Radically Accelerate Your Bodybuilding Success

How to Build Massive Muscle - The Secret to a Great Back

When you think of the Mr. Olympia contest, what usually comes to mind?
Yes, massive physiques crammed with tons of muscle, but something else too.
Massive and complete back development.

And it should, after all four of the most dominant Mr. Olympia winners of all time had serious back development.

From Arnold to Lee to Dorian and to Ronnie, all four of these champions owned backs that were far ahead of their competitors.

O.K.
So how can you go about building a back like these champions-one that is massive and complete from top to bottom?

Read on to find out how.

SIMPLE IS BEST
One of the reasons, I feel people do not make as many gains as they should, is because they complicate things.

Bodybuilders feel they need tons of exercises in order for things to go right in the gym.
Not true.

THE BACK ONE TWO PUNCH
After a good a warm-up bust out as many sets as you can of either chins or pull-ups-you can alternate between the two if you would like.

Then move on over and do five sets of five on either barbell bent over rows with an over hand grip or with an under hand grip.

Again, like with the chins and pull-ups, feel free to alternate between the two at every other workout as each version works the back slightly differently--just what you want.

A COUPLE OF POINTS
I know some people might be saying, what if you cannot do very many chins with an overhand grip.
No problem.

Just work on doing one or two more at every other workout and before you know it you will be able to do sets of ten to twelve reps in good form-and your back will show it.

Also, some might think that with just two exercises-four if you count the different grips-this cannot be enough.

True, but again, I feel most people over-complicate things.

Do yourself a favor give this routine a try for a couple of months, provided you are working it hard, and then if you feel you need more you can start adding in exercises like dead lifts and the like.

Lastly, once you get used to the rows, feel free to mix up the rep ranges at each workout-for example at one you can do the five sets of five and then at another you can do sets of eight to twelve and at yet another you can try sets of twenty reps.

Each rep range will work the muscles a bit differently so it is a good thing to mix it up.

CONCLUSION
I know the above routine looks overly basic, but trust me, if you really put your head down and work the exercises hard your back will start to develop in ways you never thought possible.

GO HARD

Want to learn how to build muscle faster than ever before? Then visit http://www.howtobuildmuscleguide.com to get your FREE Five Secrets Report that exposes muscle building secrets that most bodybuilders will NEVER know, but wish they did.

Article Source: http://EzineArticles.com/?expert=Eric_Duval

How to Build Massive Muscle - The Secret to a Great Back

How to Gain Muscle for Hard Gainers - You Must Eat More

Actually, the title of this article should have been, hard gainers you must always strive to eat more-or even-you must force your self to eat more.

The reason I say this is because most (and again there are ALWAYS exceptions) hard gainers have small appetites and fast metabolisms.

This lack of appetite is compounded by the fact that they feel they are stuffing themselves-and in truth they probably really do feel this way-but it is still not a lot of food.

LIQUID MEALS
O.K. Some of you might be thinking, not protein shakes-I thought that solid food was better.
In most cases it is, but again, you must adapt to the situation, as it is a lot easier for a hard gainer with little to no appetite to drink a protein shake then it is from him/her to eat a couple of chicken breasts.
Think about it, one-or two scoops of a high quality whey protein powder along with some natural peanut butter blended in will provide plenty of good quality protein and healthy fats-and it only takes minutes to prepare and drink.

Compare this to having to cook up (even if it is in the microwave) some chicken breasts and then having to sit down and eat them-because to a young man or woman with a small appetite two chicken breasts can look to be simply a gigantic amount of food-man I wish I had this problem!

WHAT ABOUT WEIGHT GAINERS
Some of you might be thinking, why not simply use a weight gainer instead of a straight whey protein shake? Good question.

First, I really do not think that there are many high quality weight gainers out there.
Second, when you use a high quality whey protein shake as your base, you are free to add to it whatever you like, from the above natural peanut butter, to almond butter, to a banana.
Remember the better you eat the better you will look.

A POINT
Most hard gainers think they have to stuff themselves-nothing could be further from the truth. Carry several shakers filled with a high quality whey protein with you throughout the day and have one every two hours or so.

When you do have time to sit down to a real food meal, again do not stuff yourself, just work at eating a little bit more every couple of days or so. You will see, gradually, your ability to eat more will increase and when you combine this with hard and heavy training- good things will result.

CONCLUSION
For the hard gainer with a fast metabolism and no appetite to speak of, putting on weight can seem almost impossible.

But I know if you follow the advice above, you will find your appetite and with it your weight steadily climbing.

KEEP GOING

Article Source: http://EzineArticles.com/?expert=Eric_Duval

How to Gain Muscle for Hard Gainers - You Must Eat More

How Much Fat Exactly Do We Have To Consume Daily?

How Much Fat Exactly Do We Have To Consume Daily?

Nearly all kinds of food you consume contains fat. It serves various functions in human body, one of them is to transport essential nutrients to body cells, help food digestion, and provide storage energy. That is why you still need to consume it even when you are on a diet. However, too much of anything is never a good thing. The built up fat in your body will cause some health problems.

How much fat should you consume daily?
How much fat you need to consume depends on some factors such as body weight, diet goal, body fat profile, level of activity, and your lifestyle. American Heart Association recommends that we consume it no more than 30% of our calorie needs. If you are overweight, have high cholesterol levels, or have some health problems, you are advised to consume it less than recommended amount.

Why do you need fat?
Fat is essential to support many functions in your body, such as help digestion and nutrient absorption. The amount of energy in one gram of fat (9 calorie per gram) is twice as much as the amount of energy in one gram of carbohydrate. When glycogen level is low, your body converts fat to energy. Fat is also important in the absorption of some essential nutrients like vitamin A, D, E, and K. If you don't consume enough fat then you are at risk of vitamin A, D, E, and K deficiency.

Why do you have to limit your fat intake?
The main reason you need to limit your fat intake is its high cholesterol levels. Cholesterol can clog your blood vessels which leads to heart attack, stroke, or even death. Besides, if you are overweight, you need to limit your fat intake to prevent calorie surplus. Nevertheless, you still need some amount of fat for your body to function properly. Choose good fats such as Omega 3 or omega 6 to keep you healthy.

Which kinds of fat to avoid?
Saturated fat and trans fat are in the category of bad fat. Saturated fat increase bad cholesterol levels which can lead to many health problems. Foods high in saturated fat are palm oil, coconut oil, and kernel oil. Trans fat was invented by scientist by hydrogenating liquid oil so that it has a longer shelf life and can be packaged more easily. Trans fat can be usually found in many packaged foods like microwaved popcorn and fast foods from chain restaurants like french fries.

Fat is good for you if you consume the right amount of good fats. You should consume more good fats from fruits like avocado, nuts, and oils like canola oil and olive oil. Exercise regularly to keep you healthy and burn the excess fat off your body.

Following a balanced diet and exercising regularly are the keys to a healthy lifestyle. Julian Hee is a fitness enthusiast and has started a website dedicated to bodybuilding supplements: protein powder, creatine monohydrate, meal replacement bar, glutamine, etc.

Article Source: http://EzineArticles.com/?expert=Julian_Hee

How Much Fat Exactly Do We Have To Consume Daily?

How to Properly Gain Muscle Mass the Right Way

How to Properly Gain Muscle Mass the Right Way

A lot of men want to know just how to get muscles, the problem is however that most men don't know how to go about building muscle the proper way. After long hard workouts in the gym, 5 days a week, they still do not see the gains they want to see. Often times this is when men get discouraged and can't seem to figure out just what is going wrong in their workout plan. Well, in this article, I'm going to take a look at some of the major problems that cause men not to be able to gain muscle mass.
Overtraining
This is probably the biggest issue when it comes to men not being able to put on muscle mass, they over-train. Over-training is just what it sounds like, working muscles so much they don't grow because they don't have time to repair and recover. In the gym, the key is to just stimulate the muscle and then allow the muscle proper time to recuperate and grow. That is why I suggest working muscle groups 1 time per week. A full weight workout at the gym should not take longer than 50 minutes. Anything over 50 minutes and you are really just getting into the area of over-training.
So just what should you be doing in the gym? Well in a nutshell, to gain muscle, 4 exercises per body part works great. Two warm up sets with 12 to 15 reps, two heavy sets with 6 to 8 reps and then on to the next exercise. Remember, if you are not burning between reps 6 to 8, you need to go up in weight.
Diet and Nutrition
Here's another huge area where a lot of men fail, with diet and nutrition. In order to grow properly, men you are going to have to take in some serious calories so your body can repair and grow. When you work out you are burning calories and you need to put more calories back into your body in order to repair and well you guessed it, grow!
I suggest eating 5 to 6 meals a day and adding a quality whey isolate protein supplement. So here's how you do it, if you weigh 100 pounds, you want to multiply 100 by 1.5. This gives you 150. This is the number of grams of protein you want every day. So now you divide 150 by 5 to give you 30 and that is how many grams of protein you want per meal. Do this same calculation for carbohydrates but using the number 2. So in other words, if you weight 100, you are going to be eating 200 grams of carbohydrates per day.
If you continue to eat consistently and take in the proper amount of calories, and the right calories like protein and complex carbs, you won't have any other choice but to grow muscle mass!
Consistency
Here's a huge problem that we all tend to have with everything we try to do, consistency. In order to really grow muscle mass and make significant gains, you are going to need to stay consistent. This means no skipping workouts and no skipping meals. When you skip workouts and skip meals you can definitely expect to not see any significant gains. The key to gaining muscle mass is consistently doing a number of things over and over.

Check out the answer to the question of, " How to get muscles?" Take a look at the workout plan that took me from 120 to 200 pounds! This workout will help you definitely gain muscle mass the right way!

Article Source: http://EzineArticles.com/?expert=Elvis_Jackson_Jr.

How to Properly Gain Muscle Mass the Right Way

How Much Fat Exactly Do We Have To Consume Daily?

Nearly all kinds of food you consume contains fat. It serves various functions in human body, one of them is to transport essential nutrients to body cells, help food digestion, and provide storage energy. That is why you still need to consume it even when you are on a diet. However, too much of anything is never a good thing. The built up fat in your body will cause some health problems.

How much fat should you consume daily?
How much fat you need to consume depends on some factors such as body weight, diet goal, body fat profile, level of activity, and your lifestyle. American Heart Association recommends that we consume it no more than 30% of our calorie needs. If you are overweight, have high cholesterol levels, or have some health problems, you are advised to consume it less than recommended amount.

Why do you need fat?
Fat is essential to support many functions in your body, such as help digestion and nutrient absorption. The amount of energy in one gram of fat (9 calorie per gram) is twice as much as the amount of energy in one gram of carbohydrate. When glycogen level is low, your body converts fat to energy. Fat is also important in the absorption of some essential nutrients like vitamin A, D, E, and K. If you don't consume enough fat then you are at risk of vitamin A, D, E, and K deficiency.

Why do you have to limit your fat intake?
The main reason you need to limit your fat intake is its high cholesterol levels. Cholesterol can clog your blood vessels which leads to heart attack, stroke, or even death. Besides, if you are overweight, you need to limit your fat intake to prevent calorie surplus. Nevertheless, you still need some amount of fat for your body to function properly. Choose good fats such as Omega 3 or omega 6 to keep you healthy.

Which kinds of fat to avoid?
Saturated fat and trans fat are in the category of bad fat. Saturated fat increase bad cholesterol levels which can lead to many health problems. Foods high in saturated fat are palm oil, coconut oil, and kernel oil. Trans fat was invented by scientist by hydrogenating liquid oil so that it has a longer shelf life and can be packaged more easily. Trans fat can be usually found in many packaged foods like microwaved popcorn and fast foods from chain restaurants like french fries.

Fat is good for you if you consume the right amount of good fats. You should consume more good fats from fruits like avocado, nuts, and oils like canola oil and olive oil. Exercise regularly to keep you healthy and burn the excess fat off your body.

Article Source: http://EzineArticles.com/?expert=Julian_Hee

How Much Fat Exactly Do We Have To Consume Daily?

Best Lower Back Exercises

The lower back is a very significant part of the human body. Chronic pains can be avoided if the lower back is being trained regularly. There are several exercises that are for lower back strengthening. Here are some of them:

Barbell Dead-lifts
Barbell dead-lifts is probably the best and most effective exercise for the lower back. Here is how to perform it correctly:

Stand in front of the barbell, keep your back straight and slowly bent over and grasp the barbell at a shoulder width. Start lifting the barbell slowly while you push your legs bringing yourself to a standing position. Repeat the whole movement. It is important to breathe out while you stand up and breathe in whenever you bent.

Hyper-extensions
Hyper-extensions is another great exercise for the lower back. It gives strength and helps develop the muscles that surround your back. This is how you should perform it:

Lie on a hyper-extension bench facing down and make sure that your ankles are safely secured under the foot-pads. Start the exercise by bending slowly forward and make sure that your back stays flat during the move. Keep bending until you feel that you cannot keep your back flat any longer. You can hold a weight in your arms while you do the hyper-extension to increase the resistance. Be extra cautious with this certain exercise in order to avoid a potential injury.

Hugging Knees to Chest
For this exercise, you don't need any equipment and you don't have to be in the gym. You can do it practically everywhere including home.

Lie down on your back and start pulling your knees slowly to your chest. Then put your arms under your knees and pull your legs to your shoulders until you feel the pressure building up in your lower back and your buttocks. Repeat the whole movement for as many reps as you wish. Just remember that this exercise should be performed slowly and people with back issues should be aware of the pressure limits to be applied on their lower back in order to avoid worsening of their situation.
Atlas Stone or Barbell Back Training

This particular exercise is designed to give extra strength to the lower back muscle. Here is how to do it:
Most probably you will not have access to an Atlas stone, so alternatively load a bar with weight up to the point that it will not cause any problems to your back. Grab the barbell tightly and start pulling slowly the weight up to your chest. If you think, the weight is too much to handle and then start lowering it to the ground. While you have the weights at your chest level, you can hold it there for a second or two for some extra intensity. Be careful as you start lowering the barbell, in order to avoid an injury.

These are some pretty effective exercises to train your lower back. Just remember not to over train.
Cardiovascular training Cardiovascular training is also important for developing strength on the lower back. Keep those muscles pumping!

Chris G Pap
Since 1993 involved in bodybuilding and fitness area.Visit the following link for more info about bodybuilding, supplementation, workout routines and nutrition.
http://www.strengthtrainingmuscle.com

Article Source: http://EzineArticles.com/?expert=Chris_G_Pap

Best Lower Back Exercises

Get an Overall Body Workout With An Elliptical Workout

Elliptical workout is well-known for being an effective workout that's effective without putting strain on the joints and is low impact. This workout puts together the natural movements of the body such as those performed on a treadmill. This gives you great cardio workout without putting much strain on your joints or your back. An Elliptical workout is very ideal for people suffering from arthritis and bad knees as it is less jarring or jolting to the body. This workout puts no pressure on the back because it allows you to perform smooth movements and gives you the option of working either your upper or your lower body.

Elliptical machines have different types of programmed workouts in their memories. They include weight loss trainings, cross-country, strength trainings or you can just use manual options to increase or decrease resistance and incline settings.

Weight loss training with elliptical workouts sets the heart rate to the level where fat burning is at the optimum. This involves intervals on intensity and inclines increase and decrease during the length of the workout. Workout on strength training focuses on building muscles while cross-country mimics the exercise you get on a natural terrain. This imitates hiking on trails with different shifts on every interval on the resistance and incline settings.

However, most users prefer to use the elliptical workout with its manual settings. This mode is best for people who want to keep track of the distance they have covered or the calories burned during their workout. The manual mode of the elliptical workout is also great for people who want to go for the optimal heart rate level and burn more fats while exercising.

Elliptical workout offers the most flexibility to different kinds of workout to help you achieve your goals. You get the quick results based on your very own body movements and assure you get a balanced workout. Upper body exercises with the workout elevate the heartbeat for more effective calorie burning. It also works on toning the upper body and enhances the strength of your arms and shoulders.

The elliptical workout is one of the best options for those who want to lose weight, have stronger muscles or recover from an injury. It is also a great choice for anyone who needs to strengthen their muscles and bones such as for the elderly and as start-up workout for the novice. This exercise machine can be considered as all in one workout for every need and requirement. It can give you the body and ideal weight with quick results and less strain on your joints and low impact on your body.

Elliptical workout machines have a lot to offer for any lifestyle or goal. It would be worth reading the Best Elliptical Reviews to know which will be the right one for you. And check out the Sole E35 Elliptical for more tips, tricks and reviews in using an Elliptical workout machine.

Article Source: http://EzineArticles.com/?expert=Yeo_Shan_Ping

Get an Overall Body Workout With An Elliptical Workout

Bodybuilding Improves Mental Health

Is there really a connection between bodybuilding and mental health? The answer is yes. Before we get into the details and analyze the facts and the proofs that indicate this connection, we have to see the general connection between sports and mental stability.

More than two thousand years ago the ancient Greeks acknowledged the importance of sports and healthy way of living. They had adopted the mentality that in order to maintain a healthy mind you need to have a healthy body.

This connection between body well-being and mind health went on until the recent years where money and profit invaded the sports community leading to a series of negative things like steroids, drugs, over-training, etc. However, for those who still like to train just for their own health things are much simpler.

Bodybuilding and especially amateur bodybuilding, where the demand for high performance is less, can give you a fit and healthy body, but it can also work as a getaway from your daily stress and routine pressure and help you improve your mental health. Let us see how:

Energy Consumption in a Positive Way
Our modern way of life makes it extremely hard to spend our excessive energy. The great majority of the people works at the office or does a job that gives them few opportunities to actually consume the energy that every individual keeps inside him. Bodybuilding is a very creative way to spend this energy and in the same time improves your looks and of course your health. Scientific studies have shown that people who work out are mentally balanced and clear-minded.

Bodybuilding Is Not Just Weights
Many people wrongly believe that people who are in bodybuilding end up looking like the muscle-monsters on the cover of the magazines. Well, bodybuilding is a lot more than that. It combines weight training, cardiovascular training, fitness, and proper nutrition. So, by following all this you improve your muscular percentage, get rid of fat, increase your physique level and as a result you benefit your mental health.

Setting Goals and Having Perspective
Once you start working out in a regular basis you will be the witness of your own metamorphosis. You will be excited by seeing how you add muscles, you start shaping up and how you generally look and feel better. You will be happy every time you reach a goal you have set. This new perspective in your daily life is going to be extremely beneficial for your mental health.
Keep those muscles pumping!

Article Source: http://EzineArticles.com/?expert=Chris_G_Pap

Bodybuilding Improves Mental Health

Get an Overall Body Workout With An Elliptical Workout

Article Source: http://EzineArticles.com/?expert=Yeo_Shan_Ping

Riding The Bench Isn't Always a Bad Thing

Trying to find ways to improve your bench press can be challenging. There is just as much misinformation and faulty data in the diet and exercise field as there is on used car lots.

Everybody seems to have some trick or short cut to improving your physique, and those who want a quick solution to a complicated problem can get sucked in by hucksters and get-rich-quick schemers. But there are some simple methods you can use every time you hit the gym that will generate the results you seek.

Sometimes, Less Is More
When I first started training, my friends and I tried to kill ourselves. It only stood to reason that if we worked out for an hour and saw results that we would see even MORE results by working out for 3 hours, six days a week.

Nope.

In fact, we were over trained and we quickly plateaued, thus negating all our hard work and returning us to square one rapidly. For natural bodybuilders, 25 sets per body part twice a week is just too much. Not only will you get there slower because of stagnation, but you will also start to hate your training if it's wearing you out.

Studies have shown that steadier workouts with modest daily demands are more effective and long-lasting and better tuned to the modern gym rat than the pure punishment methods of the past. You should actually cut back on your training frequency and volume if you want to see results. Allowing muscles to repair themselves, after all, is the way to build them, because the repair process is what creates mass and strength.

I cut back my bench press training to once a week and cut my sets in half on the advice of a friend. I was skeptical at first, but in a couple of months the results I saw were undeniable. Plus, I felt better and put on size that made me happy.

Nutrition and Rest Are Key
Beginners usually start out thinking that training hard - fast - is what is going to get them to the promised land in short order. However, if you're not as focused on diet as well as exercise, you will just be spinning your wheels. Muscles cannot grow without fuel, and a solid nutritional and supplemental program is absolutely necessary.

You do not necessarily need supplements - in the event you cannot afford them - but your diet program must be clean and devoid of garbage eating. You have to be consistent.
Also, 7-8 hours of sleep a night is necessary. Sleep is the body's way of recovering from the day's labors, and weight training is no different. Your body will build while it's repairing itself, and you will see results faster and you will be fresher to get back in the gym the next day if you are well rested from the day before.

Three Easy Steps
Weight training can be boiled down to 3 steps. 1. Training - where we stimulate the muscle and break it down; 2. Nutrition - where we give our bodies the fuel they need to repair and become bigger and stronger; and 3. Rest - where your muscles repair and grow. Doesn't seem like much, but that basic plan works every time it's tried.

Switch Things Up
One final note: You might love a particular style of workout for your bench press routine. But even if that's true, you need to get out of your comfort zone. Change things up from time to time. The human body is an amazing machine and adapts to the stress we put it under in remarkable ways. Conversely, if you do the same things over and over, you will continue to see similar results.

While some trainers advocate changing your routine every 4 weeks, I think 6 is more effective and gives you more time on the muscle groups you're working out. But do not go 6 months to a year doing the same old thing. Muscle has memory, and some of the memories can be bad ones. Nothing gets you stronger... faster... than the stimulation of new growth in all your targeted areas.

So taking your strength training to the next level isn't as challenging as you might think. It takes 3 uncomplicated steps to build yourself into an eye-popping machine. Follow these steps with a sense of discipline and determination and you will see results. Guaranteed.

If you want to know how to increase your bench press, check out my site where you'll find a great bench press workout, along with other information to get you moving in the right direction.

Article Source: http://EzineArticles.com/?expert=Fred_Y.

So What Protein Should I Use For Bodybuilding?

Protein is used by our bodies for repair and growth following any type of activity that causes muscle tissue to break down. In this case we are particularly looking at how the body uses protein for bodybuilding. Bodybuilding is a form of progressive overload resistance where we challenge our body to exceed any prior demand made on it. When done correctly this will always result in the existing muscle tissue in the body being broken down and needing repair.

Protein is available from a wide variety of foods that most of us will eat every day. These include things like Chicken, Eggs, Milk, Beef, Fish and a lot more. You will also find protein in other foods in smaller quantities but these are not as beneficial for bodybuilding as their bio-availability is much lower. Your body is able to use the lower quality protein but you would have to consume large quantities often leading to high calorie intake and unwanted weight gain.

As a bodybuilder you will want to eat between 1.5g and 2g of protein per lb of bodyweight. A 200lb bodybuilder would need between 300g and 400g of protein daily spready between 5 and 6 servings during your waking hours. Trust me, this is quite a lot of food to eat and that is where a good protein powder offers an alternate way of consuming enough protein.

As far as your body is concerned protein is no different once broken down into amino acids whether it came from solid food or protein powder. Drinking shakes reduces the quantity of food you have to stomach and is very convenient and fast to prepare and drink. The powder is also easily digested which is ideal following a weight training session where your body is trying to repair as quickly as possible.

There are so many different types of protein available along with a huge number of different brands it makes it difficult to pick a good protein powder without spending a fortune. I will try to help you make a good choice with the information below.

Types Of Protein For Bodybuilding
The most common type of protein used in the bodybuilding community is whey protein. For those of you who are interested in where it comes from you may be surprised to learn that it is a by-product of making cheese from cow's milk

Whey protein can be categorised further depending on the process used to extract and purify it. Whey concentrate is the cheapest form and typically consists of up to 89% protein with the rest being made up of carbohydrates and fats. This type of whey has the highest amount of fat and cholesterol so that may be a consideration for some. It's bio-availability is very high and it is digested quickly in the body, suitable for post workout use.

Whey isolate could be considered the next step up in terms of quality when it comes to whey protein. The whey is processed to remove a lot of the fat content and lactose and generally whey isolate is lower in carbohydrates. It is common to see protein content upwards of 90%. The whey has a slightly lower bio-availability than whey concentrate but is preferred by some due to the carbohydrate content being suited to dieting and fat loss. The whey is still digested quickly in the body, suitable for post workout use.

Whey hydrolysate is a partially digested, partially hydrolysed form of protein processed for optimum digestion in the body. This processing normally results in the price being considerably higher than the other two forms of whey protein and you should question whether this extra cost is worth it for you.
There is another type of protein worth mentioning at this stage with a particular use normally associated to it. Casein is another protein derived from cow's milk. It is important as a bodybuilder to not go for long periods of time without ingesting a protein source. Casein is used for bodybuilding to fill this need. Most people drink casein prior to sleeping where the protein forms a gel in the stomach and binds together. This results in the digestion taking a lot longer and a constant supply of protein being drip fed into your blood stream while sleeping. You can also use casein between meals to bridge the gap and maintain high levels of protein in the body.

So What Protein Should I Use For Bodybuilding?
In my opinion it is not a case of picking one source of protein for bodybuilding. You will achieve better results varying the type of food and powder consumed. As always a good overall diet is going to be essential for you to achieve any results and protein powder should be considered a supplement to that diet rather than a staple source of your nutrition. Don't forget that while protein is protein when digested there are other nutrients essential for your health and bodybuilding goals that would be missing if you just consumed shakes. Spread the different types of powder and food throughout your day to suit you. Protein shakes are convenient and anyone looking to build muscle as a bodybuilder would do better to drink a shake than to skip a meal.

You can read more about Protein For Bodybuilding at my site http://www.thebodyblogger.com.

Article Source: http://EzineArticles.com/?expert=Anthony_Breach

MI40 - The Key to Get a Shapely Body Like a Pro Bodybuilder

In the bodybuilding world of North America, Ben Pakulski is no stranger. Pakulski began bodybuilding at the age of 15 and got his first contract with Muscletech when he was 18. Since then, Pakulski's career rocketed rapidly; he joined the International Federation of BodyBuilders (IFBB) and has been involved in many bodybuilding competitions including the IFBB Pro Championships in Tampa, North America Bodybuilding Championships, Canadian Championships, Mr. Olympia, and many more. He specializes in the Super Heavy Weight division. Apart from being a professional, successful bodybuilder, he is also a bodybuilding coach, public speaker, nutrition coach and celebrity trainer. Pakulski balances his experiences with a college degree by graduating from the University of Western Ontario with his primary study of Kinesiology and Biomechanics.

His success in developing amazing muscles leads Ben Pakulski to share his secrets with you. This professional bodybuilder has developed a new program called the Muscle Building Program, which aims at helping you with bodybuilding and its details. Pakulski's program is compiled into a set of training materials called the MI40 or the "Mass Intentions 40". 'Mass Intentions' refers to the muscle building technique you need to go through while following the program. Basically, like other weight loss and muscle building programs, this program combines variable physical workouts with healthy diets. Besides sharing you tips and guides for muscle exercises and food consumptions, the program also gives away 40 delicious and healthy recipes for you to try at home. Often, people who undergo dieting programs have difficulties in making healthy but delicious food. With his food recipes Ben Pakulski shows you that delicious food does not have to be greasy or full of fat.

Although seems similar to other muscle building and dieting programs, the MI40 basically has its own uniqueness. The Mass Intentions 40 aims at overcoming several obstacles in your muscle building efforts and offers smart problem solving. One of the most common problems with muscle building is that people tend to be obsessed with heavier and heavier weight lifting for crafting a bulkier body. In reality, lifting heavy weights without optimal muscle tension will not help you in building your muscles. Instead, you will only exhaust your muscles. The technique introduced by Ben Pakulski in his program does not focus on how heavy your lifting weight is. In fact, you can exercise by lifting half the weight you regularly use and get better result. With your feet and hands exercised by means of motions that push inward or pull outward, the technique will re-mold your body more effectively.

With his amazing product of MI40, Ben Pakulski guarantees you a better, healthier body. Follow our links to find out more about the Muscle Building Program.

Article Source: http://EzineArticles.com/?expert=Jennifer_Andelson

Body Building Foods - Tips For Picking The Right Bodybuilding Diet For Maximum Muscle Gains

By Darin Sewell

The right bodybuilding diet is critical to your success as a weight lifter and bodybuilder. The correct diet not only allows your body to repair the damage done by lifting weights and grow new muscle but also stay lean and muscular at the same time.

The problem with the traditional way of eating to accomplish these goals are that they are normally boring and the food is bland and hard to eat making staying on your nutrition plan difficult, so what is a serious strength athlete to do!

First You Need To Avoid Bland Foods
The first step is you have to make your meals enjoyable and something you can look forward to and not force yourself to eat. Look I do not care what your will power and dedication levels are if you try and live on chicken breast and brown rice you will go nuts and eventually go off your diet.

Realize Boring Foods Hurt Progress
This inconsistency will set you back and the pattern will repeat it self over and over and you will never make serious gains! I know this may seem hard but you need to alter your sources of proteins and carbohydrates and use them to make good anabolic meals!

First off the average bodybuilder and weight lifter goes right to the boring old standbys for protein and carbs without realizing the huge amount of alternatives that work just as well. These standbys are normally chicken breast and eggs with brown rice for carbs

Make Your Meals Exciting Again
Imagine if you will instead of sitting down to chicken and brown rice again tonight you sat down to a bison burger on a whole grain bun! Or what about baked fish with a three bean salad? Sounds a lot better doesn't it! Well lets look at some alternative sources of protein below

Good Sources Of Protein That Are Enjoyable To Eat!

Bison
Salmon
Turkey
Cornish Hen
Ground Sirloin
Lean Cuts Of Red Meat
Pork Tenderloin
Veal Cutlet

This is just a short list but as you can see there is quite a bit more available to you then just plain chicken and eggs to get your protein. The nice thing about the variety above is that you can make a lot of different dishes with them. This variety can keep your meals fun to eat and muscle building as well!

But What About Carbohydrates
No protein source will do the job of building muscle by itself, to get the fuels yo need for your workouts you need complex carbohydrates. Without the proper amount of good carbohydrates your body will start using the protein you need for muscle growth as fuel. So what are some good sources of complex carbohydrates?

Good Complex Carbohydrate Sources

Whole Grain Bread
High Fiber Breakfast Cereals
Kidney Beans
Navy Beans
Lima Beans
Wheat Based Pasta
Oatmeal With Fruit
Nuts and Edible Seeds
Wild Rice

Combining These foods In To Delicious Recipes Is Easy
Just telling you what these foods are is good but you need to learn to prepare them into meals that are both delicious and nutritionally balanced. To do this I recommend you grab a good Anabolic Cookbook. On my blog I have reviewed one that has over 200 Easy to prepare delicious meals that will help sky rocket your strength and mass. Check it out at http://www.getmusclemassfast.com.

Article Source: http://EzineArticles.com/?expert=Darin_Sewell

The Affects of Cardio on Gaining Weight

By Chase E Barnett

Cardio is an important part of any fitness regiment. Cardio can increase strength in your heart and lungs, reduce daily stress and anxiety, reduce your risk of heart disease, cause you to sleep better, give you more energy throughout the day. In addition to these, there are numerous other benefits to doing cardio.

Despite all the benefits of cardio, when it comes to gaining weight, it can actually prevent you from reaching your goals. All forms of cardio burns calories. Some burn more than others. When you are trying to build muscle it is necessary to take in more calories than you are burning. This can be hard if you are spending much time burning up calories doing cardio.

Jogging burns around 500-1000 calories per hour depending on how fast your run and how much you weigh. Using a stationary bike you could burn 300-1100 calories. Walking will burn between 200-700.

If you are some one who has a very hard time gaining weight I recommend stopping your cardio all together or at least keeping it to a minimum during your bulking phase. Once you have reached your weight gain goal then you can resume your cardio training. If you do choose to continue doing cardio during your mass building follow these techniques to continue your weight gain progress:

Keep the intensity level at low to moderate. If you use the treadmill jog rather than run, if you use a stationary bike, ease up on the tension a little.

Only do 1-2 cardio sessions per week. No need to over do it. The goal is to maintain your current level of cardiovascular health.

Keep your cardio sessions to 20 minutes or less. We want to keep the total calories burned to a minimum.

Consume calories before and after your cardio. This will not only help you get more calories in but also prevent you from going into a catabolic state.

Eat an additional 250-500 calories on the days you do cardio. This will make up for the extra calories you burn.

As I stated above there are many many benefits to doing cardio so you shouldn't stop doing it for long. In fact if you focus only on gaining weight and never do any cardio you will actually hurt your progress. Because your heart pumps blood to your muscles and provides them with the nutrients that they need in order to grow it is important that your heart is strong and healthy.

Lastly if you're serious about gaining weight you really need to head over to http://www.gainweightquick.com. It has everything you need to know to gain weight.

Article Source: http://EzineArticles.com/?expert=Chase_E_Barnett

Extreme Shoulder Workout

Extreme Shoulder Workout

By Chris G Pap

I am sure that most of you fellow bodybuilders have often witnessed people in the gym, who train hard and spent hours in the gym. I am also sure you noticed that the majority of these people wonder in the gym without any purpose or any specific goal.

Even the ones that are following a workout routine, they often sink in the routine itself and gradually lose their interest.

In this article, I will share with you a hard and almost "shocking" shoulder workout that will boost your delts and give you the interest in training you might have lost over the last period.

Before we get into the workout plan, I must mention that shoulders are quite difficult to develop and you will need all the effort and concentration you can give.

Free weights are always better than machines as long as you keep your "cheating" limited and you are not a beginner. I would recommend starting to train with free weights after six months in the gym.
1) Dumbbell Presses 3 sets x 10, 8, 6 reps and a fourth one without resting until exhaustion. This exercise works for the whole shoulder muscle and gives volume.

2) Single Arm Laterals 3 sets x 12,10,8.
While performing this exercise, keep your body steady by holding yourself with your free hand. Focus on the arm, which is doing the movement and try to hold your arm for a couple of seconds at your eye level. Extremely good for shaping and rounding your shoulders.

3) Upright Barbell Row 3 sets x 12,10,8 reps and a fourth one without resting until exhaustion.
Like the previous exercise hold the barbell for a couple of seconds at the top position in order to maximize intensity. A very important exercise, which is developing perfect trapezious muscle.

4) Reverse Dumbbell Flyes 3 sets x 12,10,8 reps.
With this exercise you will sculpture the rear part of your shoulders.

This is a shoulder workout that will help you develop great symmetrical shoulders. However, you must remember that following this or any other workout routine like a robot will not help you grow dream-shoulders. Always try to add more intensity to your workout program either by increasing the weights or by performing the movements with higher precision. Having well-trained shoulders will also draw more attention to your chest and your arms.

So, just combine the above workout plan, with proper supplementation and protein-rich nutrition and you can be sure that you will achieve your goals.

Keep those muscles pumping!

Article Source: http://EzineArticles.com/?expert=Chris_G_Pap

Essential 6 Pack Ab Training Techniques

By Aaron McCloud

These 6 pack abs training techniques will get you ripped faster. With just a few simple changes to your workouts and eating, you'll start looking much hotter. That' simple.

Don't Do Abs!
Don't work your abs?! Yes, this'll actually help you get your abs faster.

See, getting ripped abs doesn't have a lot to do with how big your abdominal muscles are. It hinges more on how little body fat you have.

So skip the work on your abs and spend the bulk of your time planning your diet. A well planned diet to cut fat will do way more for your abs than any amount of crunches or curls.

Get The Right Body Fat Percentage
Like I said before, having ripped abs is all about having a low body fat percentage. That's it.
See, when guys get down below 10% body fat, and ladies get down below 17%, they'll begin to be able to see their abs. That's the long and the short of it.

So if you can't see your abs right now - drop some fat! If you're serious about getting ripped, (1) measure your current body fat percentage and (2) then lose fat and track your progress.

Measure, diet, track yourself, measure, diet, track yourself... It might seem boring, but it's actually the winning formula.

Lift Heavy Stuff
Lift heavy stuff. For most of us, this means weights like barbells and dumbbells. Why? They work!
Barbells and dumbbells will build up your major muscles, which is what you want to do in addition to losing fat. You can cut lots of fat off and you'll look 'ripped', but more muscle will make you look even more ripped.

Also, heavy lifts will work your abs in addition to your big muscle work. Lifts like the standing barbell press not only work to strengthen your arms and shoulders, but also strengthen your abs and all your supporting muscles.

So, lift big and heavy!

Add Some Cardio
Do some cardio to burn off your fat. Not a ton, mind you, but 30 minutes of extra running a few times a week will really help you. And sprinting is great too.

And even just a few days a week is fine. It's just another way to increase the number of calories you're burning.

But...
Don't get carried away with cardio. It is great for burning some extra calories, but if you burn too many calories too quickly, you'll start losing lots of muscle instead of fat.

You can only lose about 1 to 1.5 pounds of weight a week that's fat. Beyond that, about half the weight you lose will be fat, and half will be your valuable and hard-won muscle.
1.5 Pounds of fat a week is fine.

Drink Tea, Coffee, and Water
OK, both tea and coffee contain caffeine, which will not only keep you alert and active, but also help mobilize fatty acids from you fat tissue. Meaning, they'll help you lose fat.

Tea, especially green tea, is great for fat loss for reasons beyond just its caffeine content. It's very intriguing, and you don't need to understand the biochemistry behind how it works- just drink green tea.

So just use these five 6 pack ab training techniques and you'll start getting ripped - fast! They aren't big changes, but together they'll speed up your progress.

If you want 6 pack ab training techniques, check out this info on abdominal muscle anatomy, and learn how you can even get 8 pack abs. I'm Aaron McCloud and I run the website Complete Strength Training.com, and I'm an American College of Sports Medicine certified Personal Trainer. I've been lifting heavy things, trying different diets, and practicing Japanese martial arts for quite a while. There's a lot of info about all different kinds of strength and weight training, and how to get ripped. Check it out!

Copyright: You may freely republish this article, provided the text, author credit, active links, and this copyright notice remain intact.

Article Source: http://EzineArticles.com/?expert=Aaron_McCloud

Bodybuilding Calories: The Numbers You Should Know

By David Grisaffi

In order for you to maintain the weight that you currently have, you must know how many calories you need on a daily basis, especially if you are undergoing intense bodybuilding exercises. Through this, you are able to carry out your daily physical routine without the possibility of gaining
unwelcome pounds or losing unnecessary weight. One way to properly determine your required daily calories is through the use of a calorie counter. Here are some calorie figures you can start with in order for you to have a firm grasp with regards to the requisite numbers in weight maintenance relative to your bodybuilding goal.

If you are a male that tips the scale at one hundred pounds and needs to supply for daily activities including jogging, basketball, tennis, carpentry, soccer, swimming, running and digging alongside your everyday routine, you need approximately three thousand four hundred nine calories on a daily basis in order for you to maintain your weight. A female who weighs the same and undergoes the exact daily routine, needed calories serving is three thousand. This calories requirement will of course be leveled up once extensive bodybuilding is something you also require. Females who weigh one hundred eighty pounds and do the same aforementioned activities will need three thousand calories to maintain their weight. But if weight loss is required, of course they can easily cut down on their daily calories serving so as to achieve such purpose. Males who weigh one hundred and eighty pounds on the other hand are required at least four thousand ninety-one calories serving to maintain such weight - that is under the abovementioned physical activities.

Males undergoing moderate physical activities and are at one hundred and fifty pounds need at least two thousand seven hundred ninety five calories serving on a daily basis. Moderate physical activities may include brisk walking, bicycling, double tennis, lawn mowing, yoga, skating, and dancing alongside regular daily routine. Females under the same weight and physical activities on the other hand, will need two thousand five hundred and twenty three daily servings of calories in order to maintain their weight. Males who go through the same aforementioned physical activities but are at one hundred eighty pounds need at least three thousand three hundred and fifty five daily calories whereas females need at least three thousand and twenty seven.

Suppose you wish to lose some pounds and tip the scale at 120 pounds, still under the abovementioned physical activities, you will be needing at least two thousand two hundred and thirty six calories daily if you are a male, and two thousand and eighteen if you are a female.

Relying on a calorie counter is something that can truly aid you in terms of gaining the weight that you desire. Even if you do massive bodybuilding exercise, if you do not know how much calories you require, you are not going to get your needed results. That said it is important that you maintain consciousness when it comes to calories count.

Maximizing your physical activities will truly depend on your awareness of necessary calories for bodybuilding.

By the way, do you want to learn how to firm and flatten your abs? If so, download my free ebook: "Firm and Flatten Your Abs,"
David Grisaffi is a Sports Conditioning Coach and is the author of the popular selling e book, "Firm and Flatten Your Abs,"

Article Source: http://EzineArticles.com/?expert=David_Grisaffi

Best Tips to Gain Muscle Mass

By Chris G Pap

People, who have no relation to sports at all, are aware that the best way to gain mass is to sit around all day, burn minimum calories and eat all kinds of junk food. This is one way to gain mass and increase your weight. Let's say the easy way. Is this what we want? A body full of fat without exercise following an unhealthy way of living? Of course not.

When it comes to weightlifting, bodybuilding and sports in general, gaining mass means increasing your body-weight and in the same time increase lean muscle percentage. Increasing your muscle mass will make you feel stronger, healthier and more confident since your whole appearance will change dramatically. To avoid any misunderstanding gaining muscle mass doesn't mean you will end up looking like the bodybuilding professionals you see on the magazine covers. You will be witnessing your own improvement day by day and you can regulate the progress you make.

So, I have listed five simple rules to follow, which will help you achieve your goals:

1) Work on Your Strength
Before starting your muscle gain plan, make sure you have spent a couple of months working on strength training routines and cardiovascular exercise. The higher your strength levels are the more you can lift allowing you to add pure muscle mass.

2) Physique
Cardiovascular is also crucial at this phase since you need endurance for the heavy workload that lies ahead of you. Cardio creates new blood vessels allowing more blood inside the muscle cells triggering muscle growth.

3) Weight Gainers
You will need lots of extra quality calories, sourcing from carbohydrates and proteins. This can be provided from a weight gainer. There is a great variety to choose from in the market. Take your time and research in order to find the best weight gainer that suits you.

4) Maximum Weight and Minimum Reps
I will suggest a mass gain workout routine in a next article of mine, but until then you should keep in mind that you must work with maximum weight around 80 percent of your maximum lift and reduce your reps at three to four tops. This way you will pump your muscles and force your body to create new muscle fibers in order to support your workload.

5) Minimize Cardiovascular and Abs Training
Cardiovascular and abs training is not your priority at this phase. Reduce your cardio pace to medium and train your abs no more than twice a week. Don't worry. You will have the opportunity to work on them while you get ripped after the mass gaining period.
Keep those muscles pumping!

Article Source: http://EzineArticles.com/?expert=Chris_G_Pap

Start Getting Your Chiseled Abs Today!

By Aaron McCloud

Start getting the chiseled abs you want today. It's not easy, or everybody would have them, but it can be simple.

You might have been putting it off, but start now. Starting is half the battle - the other half is continuing to the end.

But, here's how to get your ripped 6 pack...

Lose More Fat
Your muscles might be big right now. But if you have extra fat, nobody will see them.
The key to getting chiseled abs is losing fat. Once you've lost a lot of body fat, your ripped 6 pack will show.

Of course, if you don't have much muscle you'll look think and scrawny when you're ripped. But you can drop the fat and then add muscle.

Just keep a low body fat percentage. I don't care what other tricks you use, that's how to do it.

Eat More Veggies and Protein
Vegetables and protein are great for losing fat. And not just because they are 'healthy', or have omega-3s, or because they have lots of vitamins, or whatever.

First, protein is necessary for maintaining (and growing) muscle mass. And when you're dieting down, it's especially necessary for maintaining your muscle mass - which you want to keep at all costs!

Second, protein is very satiating. It'll keep hunger at bay for a long time, which is nice. Rather than something sugary like marzipan or a chocolate bar, which is sugary and will probably leave you feeling hungry again very soon.

Third, protein has a very high thermic load. Your body spends a lot of energy to process it, so it's really more like 3.2 calories per gram, rather than the official 4 calories per gram. This isn't a big difference, but it comes in handy for accelerating fat loss.

Vegetables are great because they are so calories diffuse. You can eat a heaping pile of vegetables and only be eating 100 or 200 calories - they'll really fill you up!

Sleep More
Seriously, sleep will help you get chiseled abs. Or perform better in athletics, or do anything better, really.

First, sleep is when you do a lot of regenerating. If you're athletic at all, get your sleep - you'll need it to build up more muscle.

Also, testosterone and growth hormone are both released when you sleep. These help you lose fat and gain muscle, whether you're a guy or a girl.

And sleep deprivation mucks with your hormone ghrelin, causing you to get hungry. Staying up late and getting hungry is combo that favors late night sugary munchies, and not weight loss.

Get your sleep. And other people will like you with more sleep, since you won't be as cranky!

Now, Start!
You've spent enough time reading about how to get chiseled abs. More important than anything else is simply deciding to start, and doing it!

Commit to doing it, and take at least one concrete action towards your goal, whether that's buying an e-book or finally getting all the crap food out of your house - today! Action is superior to perfection.
If you need more ideas or methods to make your weight loss easier, check out the links below. But seriously, start today.

If you want to get more info about how to get ripped, check out the How To Get Abs E-Book. Or read more info at my site, Complete Strength Training. I'm an American College of Sports Medicine certified Personal Trainer and I've been lifting heavy things, trying different diets, and practicing Japanese martial arts for quite a while. There's a lot of info about all different kinds of strength and weight training, and how to get ripped. Check it out!

- Copyright: You may freely republish this article, provided the text, author credit, active links, and this copyright notice remain intact.

Article Source: http://EzineArticles.com/?expert=Aaron_McCloud