by highstrungloner

Bodybuilding Training Takes Time And Dedication

If you hope to make it as a bodybuilder, you have to be ready to put in lots of hard work and dedication. You can’t just lift weights for a week and then hope to be humungous and ripped. You have to work long and hard, you have to tailor your workouts to work for your body and you have to eat correctly. Bodybuilding training is like a science. You have to experiment with different ways of doing exercises, and with different types of diets, until you find out what works for you. When you finally find that secret formula, with enough hard work and dedication, you should see results and you should be able to gain that physique you so badly want.

What Are Your Goals?

When you take a road trip, you have to have a map so that you know where to go. It’s the same with bodybuilding training. You have to have your goals in mind if you ever hope to reach them. If your goal is to get huge, then you are going to have to eat a lot and workout accordingly. If your goal is to look streamlined, you are going to have to eat just enough to build a healthy physique while doing enough cardio to trim away the fat that may coat those muscles you’re working so hard to build. It’s a good idea to keep a notebook with your goals written down. Then, every time you reach a milestone, write it down so that you can gauge your progress and you can tailor your bodybuilding training to get the most out of your workouts and diet.

Supplements

Any bodybuilder will tell you that the bodybuilding training should involve some sort of supplementation. Protein powders are great ways to get extra protein without having to eat constantly. Vitamins are a must when bodybuilding training so that your body can recover adequately after workouts. There are many more supplements that you can use with your bodybuilding training and these will give you an edge over the competition; if competition is your goal.

Don’t Be Afraid To Ask For Help

Sometimes, during bodybuilding training, you’ll hit a plateau and your body won’t seem to change anymore. That’s when you should ask for help. There’s nothing wrong with asking fellow gym members what tips they recommend or reading books and magazines hoping to find another bodybuilding training technique to push you past your sticking point. Bodybuilding is all about experimentation and it’s, as stated, like a science. Once you find out how your body responds, however, you’ll get the results you want and then some.

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11 Exercises x 50 Reps Each As Fast As Possible. Take the Challenge and Try and Beat Zuzana. Post Your Time on www.BodyRock.Tv
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by aJ GAZMEN ツ GucciBeaR

Effective Ways To Amplify Your Bodybuilding Training

A set refers to the group of consecutive individual movements (reps) that are performed fro each exercise. One exercise might actually involve several groups of reps (sets) punctuated by short rest durations. Reps are usually repeated consecutively until the maximum number that forms a single set is achieved. The breaks allowed in between the sets are what we call inter-set rest periods. A good understanding of these rest periods is necessary in making the bodybuilding workout effective and more productive in terms of muscle gains.

During the rest period, the muscles are allowed to recover from the exhaustion generated by the previous set. Muscle cells are given an opportunity to burn enough energy while lactic acid accumulated from cell metabolic processes is flushed out. This in effect causes the muscles to recover and therefore better able to carry the next set to term. If a lot of time is allowed between the sets, the muscles are less fatigued by the exercise. But little time is allowed to elapse, then only partial recovery is achieved and the resultant fatigue is more. The partial recovery brings with it an accumulation of exhaustion that makes the next set harder that the previous one, and thus amplifying the training intensity (read demand).

Theses rest periods must be regular and timed to a specific number of seconds. The duration of inter-set rest periods is an important factor in determining the training intensity level achieved during bodybuilding workouts. The more time allowed, the lower the intensity achieved by the workout since, muscles treat the next set as a different exercise, not related to the former set. But if only minimal allowance is given for rest, then the next set becomes more demanding and thus more intensity is achieved by the workout.

Hardcore body builders usually reach huge levels of intensity by eliminating the inter-set rest period completely and performing the distinct sets back to back. When sets are performed back to back, the reps proceed one after the other as if the body builder is performing a single set of many reps.

The core role played by inter-set rest duration is in determining the training intensity of a workout. Ideally, the inter-set rest should take 20-30 seconds in intermediate levels of bodybuilding training while 25-35 seconds is the optimal allowance for beginner body builders. As the body develops more and more muscles and strengths, it is important that the body builder add on the intensity level of training so as to prompt the body to further growth. If the same intensity level is maintained for long, the body grows into it, adapts to it and gets comfortable with it, such that no growth is achieved even after training.

Reducing the inter-set rest durations is one of the most effective means of amplifying the training intensity. The new duration of the rest period should be regular and maintained at a particular pace. Don’t alter the inter-set rest duration irregularly and rhythmically or else you will delimit the gains of training and also expose the body to muscle injury and damage.

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by VeganWarrior

Bodybuilding Nutritional Supplements For Women

With the huge selection of nutritional and sports supplements available today, it’s often difficult to wade through all the hype to get to the optimum bodybuilding supplements for helping you reach your individual goals. As a woman, it can be even more challenging because most bodybuilding nutritional supplements are marketed to the dominant sex in the sport, men. Most products targeted toward women are more concerned with dieting and fat loss than actually building your body and packing on lean muscle mass. And let’s face it, all women have different goals when it comes to achieving their ideal body. Many of you are interested in simply slimming down while others love the look of hard round muscle packed on your tiny female frame.

However, there are some no-brainers when it comes to bodybuilding nutritional supplements regardless of gender. For instance, if you are going to be lifting mass weight and taking every muscle to the point of failure, it is vital you get enough protein. Protein supplements contain amino acids that are the building blocks of all that muscle. Without properly feeding the muscle-building beast inside you, you will quickly go catabolic. That is, your muscles will start feeding on themselves, and all your hard work will be in vain. There are conflicting opinions on what is the best protein and when is the best time to take it, but most agree that whey protein isolate for pre and post workout provides you the most benefit.

And speaking of amino acids, Branched chain amino acid supplements are another staple in the bodybuilder’s repertoire of pharmaceutical trickery. L-Leucine, L-Valine and L-Isoleucine comprise up to 1/3 of all muscle protein and are an important source of energy for muscle contraction. Most BCAA supplements combine these three components to promote protein synthesis and prevent muscle breakdown.

Next we have glutamine. Glutamine is a conditionally essential amino acid and is the most abundant AA found in the bloodstream. Glutamine aids the body in recovery after the high stress of heavy weight training. However the body’s ability to synthesize enough glutamine in these instances is exceeded by the need for it. Enter glutamine supplements! These bodybuilding supplements come in powder form and in capsules. There are even drink packs you can add to water with 1000mg of vitamin C on top of a 5g dose of glutamine. Glutamine allows bodybuilders to train more intensely and recover more quickly leading to faster muscle gain.

Women generally carry a higher percentage of body fat than men so in the world of women’s bodybuilding, fat burners are a staple. The most popular of these are ECA stacks, which contain Ephedra, Caffeine and Aspirin. Depending on the individual blend, these stimulant based fat burners give bodybuilders energy, speed up metabolism, and suppress appetite all of which help to burn fat quickly and effectively.

There are a plethora of other bodybuilding nutritional supplements available. Whether male or female, every bodybuilder’s cocktail of supplementation will vary based on their individual goals. Whether it be prohormones to manipulate hormone levels, low carb supplements to maintain a slimmer physique or high carb products to give you added energy for completing those grueling workouts, there are sports supplements to aid in taking it to the next level of bodybuilding perfection.

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Tommy Thorvildsen straining and pushing heavy weight. Gotta respect bodybuilders.
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by Special Collections Research Center, Swem Library

Flat Abs Diet ? 3 Key Tips for a Great Flat Abs Diet

If you’ve been trying to get a good set of abs with tons of exercise and endless sets of crunches, then you’ve been doing things all wrong!  Of course training is important, but if you want to really make progress, you’re going to have to have a good flat abs diet.  Here are three key tips for a good flat abs diet that WILL help you reach your goals.

1. Timed Carbs, not NO Carbs

For the past few years, low-carb or no-carb diets have been all the rage.  While it is true that you’re going to need to be somewhat restrictive with your carbohydrate intake, a good flat abs diet needs to have you eating the right carbs at the right times.  There is a middle ground between zero carb and high carb that you need to find.

Your best bet on a flat abs diet is to firstly switch to only complex sources of carbohydrates.  This means eliminating sugars and simple starches (anything made with flour) from your diet.  This in and of itself will go a long way.  You need to eat whole grains and other complex starches such as oatmeal, rice, and potatoes.

Also, time your carbs so that you eat most of them at breakfast and around your workout time.  This way, the energy they give you will be used to fuel your body and not stored as fat.

2. Eat the Right Fats

You also need to find somewhat of a middle ground with your fat intake on a flat abs diet.  If you eat too much fat, it will easily be stored as body fat and keep you from getting rid of that flab on your stomach.  If you eat almost no fat, your body will notice and shortage and horde what fat you do have on your body.

The key is to eat a moderate amount of fats from healthy sources such as olive oil, nuts, and even some saturated fat from lean meat.  You should try to eat most of your fats in the meals that have fewer carbs in them.  This way, none of your meals will be too high in calories, but you will be getting all of the nutrients you need.

3. Lots of Protein!

The one nutrient that you need to get in abundance at every meal is protein!  And forget “lean” protein on a flat abs diet.  Protein is protein, you just need to make sure there is not too much fat in the places you get it – low far dairy instead of full fat, lean red meat instead of fattier cuts, etc.

Though you don’t need to meticulously calculate every calorie and nutrient you eat, you should make an effort to eat an approximate amount of protein in every meal.  A good rule of thumb on a flat abs diet is to take your bodyweight and multiply it by anywhere from 0.75 to 1.  Divide this number by six (you should be eating every two to three hours!), and that is how much protein you want to get in every meal.

For instance, a 180 pound person should get 25-30 grams of protein per meal.  Adjust this number downward if you are exceptionally heavy, and adjust upward if you are an athlete or have an extremely high activity level outside of working out.

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by thinqfitness

3 Of The Most Common Questions About Fitness Workout!

There are many individuals striving to build a perfect physique for years. They do their normal fitness workouts and they even follow advanced fitness workout routines. Others have joined a local gym and are working hard to get their body into a perfect and desired shape. Nevertheless, to quite a certain extent, these individuals have not yet had a satisfactory result. There are many queries that you can associate with regards to this problem. Somehow, these individuals are not able to have the answers to their queries with regards to their fitness regime. Here are 3 of the main queries regarding a suitable result oriented fitness routine:

The primary problem that a person faces is the kind of food that he should eat. You can ask many questions in relation to the supplement diet. For a person who is new to the domain of workouts, protein supplements are considered vitally essential. However, for a person who is suffering from obesity, the intake of creatine is preferable. You should follow a proper diet chart along with this.

Some people do not have an idea with regards to the exercises that they should include in their daily routine. As far as weight loss is concerned, cycling and running are considered helpful and effective. For people blessed with a moderate physical shape, swimming can prove to be highly beneficial.

Working out at a particular time is also important. You should be able to estimate the amount of time that you should toil for exercises. A fitness trainer would give you an idea regarding the ideal time span that your body can withstand a workout session. This is ideal for achieving optimum fitness.

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by thewomensmuseum

3 Fitness Workouts For Women That Will Make You Look Good In A Swimsuit

Are you one of those women that want to get a beach body in minimum time? Bodyweight exercises are easy fitness workouts for women and they often give fast results. The awesome thing about body weight exercises is that you can do them as a circuit. By doing them as a circuit you will get the best of both worlds, cardiovascular training and strength training. This means that your workouts will be very short and this is a good thing if you are a busy mom or business woman.

Bodyweight Squats for Legs and Thighs

Believe it or not body weight squats are one of the best fitness workouts for women to sculpt their legs and thighs. Not only does this exercise target the legs but it also benefits the core and helps to burn belly fat. The reason why this is so effective is because the legs are a large muscle group. When you target a large muscle you will burn fat faster and your metabolism will skyrocket. If you plan on developing a strength training circuit then the bodyweight squat is one exercise to not leave out.

Getting Stronger Arms with Push-ups

A feature that looks very attractive in a woman is toned arms. To develop toned arms one of the best fitness workouts for women is push-ups. Push-ups will help carve out your triceps and will also make you stronger. Push-ups are a great exercise for moms because they will help develop strength for when a child needs to be carried. Not only are push-ups good for upper body strength but they also target the core because you are lifting your whole body during the exercise. If you want a lean upper body then push-ups is an exercise that you do not want to leave out of your circuit training.

Interval Training for Faster Fat Loss

There are many fitness workouts for women to get fast results but the most important one is interval training. Interval training is a form of cardio that will target belly fat at the core. Intervals are great because they only take about 20 minutes to complete and all you need is a treadmill if you want to do them at home. Using a treadmill for intervals is recommended because this will allow you to monitor your time and speed during your workout.

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