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Body Building Basics

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

You can begin by defining your objective.  

Why are you interested in body building?    

What do you hope to accomplish?  

What is your ultimate goal?

It's all about commitment and belief. There is an abundance of information about how to begin and conduct your journey, but without a burning desire to achieve, you are doomed to inevitable failure.   The following tips are not intended to be a "one size fits all."  Take from it what you will.  In that light, consider the following list:

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

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

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

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

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

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

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

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

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Massive Muscle Building

The way to build mass is maximum overload in minimum time. Overload consists of taxing a muscle to the point of getting a pump without the burn. If you get the  burn you get from maxing out a muscle group that is called muscle fatigue and for mass it isn't as beneficial as muscle overload. Top line athletes and muscle builders are hard workers. They set goals and strive to reach those goals using determination. A high protein, high carb, moderate fat diet with lots of variety is the best way to gain mass Parallel bar dip is the single best mass builder for the triceps. As you gain strength you can hang a plate around your waist to increase the intensity Flat Presses (barbell / dumbbell) and Incline Presses (barbell / dumbbell) seem to work the best and be the most favored for chest building. Use free weights for all heavy sets Utilize compound movements Find areas of improvement Experiment to find your best mass building exercises Avoid injury Utilize optimum sets Perform optimum reps One of the best overall tests of strength is the amount of weight a person can deadlift. The deadlift is a powerful compound movement, a total body exercise that affects nearly all the muscles in the body Basic rules for Deadlifting. 1. When deadlifting always wear supportive trunks or pants. 2. Footwear should be as flat as possible. 3. Keep back flat at all times. 4. Keep hips low during the initial phase off the floor. 5. Set and maintain your position at the start of every repetition. 6. Keep the bar close to the body throughout the pull. 7. Look forward or slightly up at the beginning of the pull. 8. Start the pull with fully inflated lungs. 9. Finish the lift and breathe normally. 10. Make sure that at the top of the lift the shoulders are back, the chest is out, knees are locked and the body is erect. 11. Avoid any tendency to lean backwards. 12. Do NOT lower the bar back to the ground slowly. Keep the hands on the bar and let gravity take the weight down. The best way to build mass is...well with food, lots of protein, a constant supply of protein is essential, but that’s not a supplement (other than in your protein drinks/powders). if you have the diet and training fixed up, I then would suggest adding Dynabolan, Equi-bolan, Hemadrol, Permadrol, Hemaguno or Myomale, or a mass builder that works for you. Follow the manufacturers instructions and check with your doctor before beginning any work out routine with supplementation.

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Water, Creatine And Protein: The Key Sports Supplements

Diet is the single most important aspect of any training schedule. If you don't eat enough of the right things your ability to train will be reduced and the effectiveness of your training will be diminished. The body needs a good supply of energy from the core food groups; carbohydrate, fat, protein and sugars. In an athletes diet these nutrients should be consumed in the following quantities. 40% of the diet should be made up of carbohydrates such as bread, cereals, pasta and potatoes. A further 40% should be fruit and vegetables with the remaining 20% of an Athletes diet comprising of 10% Meat, fish and alternative sources of protein and 10% from the fat food groups such as milk and dairy products. Many Athletes believe that their diet can be enhanced with sports supplements. The following is an introduction to the supplements that are available on the market but as with any change to your diet it is important that you consult a registered dietician or a doctor before you implement drastic changes. Water Although not technically a supplement the most important thing you can increase your intake of is water. Hydration is the most important aspect of training. It is said that for each percent of body weight that you lose through dehydration your performance levels drop by two percent. The body cannot store large amounts of liquid in one go. Nevertheless it needs to have a consistent supply of fluid so it is important to drink little and often. Three of four sips of liquid every 10 minutes is the best way to maintain optimal levels of hydration when you are training. Rehydrating the body after exercise is also very important. This is the best time to utilise sugary sports drinks as these types of drinks also include the sugars and salts that your body loses through perspiration. The body finds it difficult to take in too much of these types of drinks so for the maximum benefit sip the drink slowly at a rate of around 4 sips every ten minutes. Creatine Possibly the most popular supplement taken by bodybuilders, rugby players and athletes is Creatine. Creatine is a natural acid that helps supply energy to the muscles. The levels of Creatine in the body are depleted with greater use and it takes a long time for the body to naturally replenish them. The theory is that by keeping the stores topped up through dietary supplements the muscles will be able to work harder for longer. Sceptics have voiced concerns over whether Creatine supplements improve performance but there has been a great deal of research that proves it does. The discrepancies between athletes that are satisfied and those that are dubious probably stems from the varied effects Creatine has on the people that use it. Creatine does not work well for everyone. The problem with Creatine is that the body finds it difficult to digest large amounts of the active ingredients. Many people take high amounts of carbohydrate supplements to help the body absorb it. It can cause muscle cramps and nausea. To avoid these side effects you should maintain a high level of fluid intake. Protein Protein is an important part of an Athletes diet particularly for those that are keen on building body mass such as bodybuilders. The most popular are protein powders such as whey. Whey is useful as it is pre-digested which makes it easy for the body to absorb. For that reason it can be considered better that egg or soya based protein products. Usually it is best dissolved in water and consumed in the morning or after training or with milk just before bed.

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How you Can Build the Best Physique With Natural Bodybuilding

If you want to build a great physique, consulting with an expert coach will save you a great expense of time and money as well as providing you peace of mind. A great coach will provide you with a scientifically proven training program, for without a good program you have almost no chance of building a great physique. Every great athlete requires a coach to reach there ultimate potential as fast as possible. The lack of planning and coaching has put bodybuilders at the mercy of slick marketing, pie in the sky supplements, and magazine mysticism that leaves bodybuilders desperate and frustrated. For some reason bodybuilders are so hooked on the "genetics is everything" that they consistently fall prey to giving less then their best effort leading to disillusionment and discouragement. Often times the individual takes steroids and other bodybuilding drugs to compensate for a poor routine found in a magazine or randomly selected exercises performed with terrible form. These individuals also tend to build belief systems that support the use of drugs to build the physique. This mentality is pervasive even at the pro-level and is a cancer to the science of building muscle. Basically once you take the drugs away most people have a terrible physique and an even worse state of physical and mental health. For the natural bodybuilder, endless growth is not only possible it is a certainty once the individual diligently follows a step-by-step sound training program. The best programs will be geared so the athlete trains the nervous system to handle increasingly challenging demands so that new neural pathways can be developed to build muscle. The body becomes it's function is a great truism, so you need to first develop strong neural drives to each muscle group to maximize it's development. The training routine also needs to take in account the development of muscle in strategic places which is first accomplished in the foundation phase. In the second phase of training particular attention is directed to smaller muscle groups to improve the shape, function and aesthetics of the physique. Usually accompanying this stage is a dietary regimen that strips away body fat to reveal the underlying musculature. This is a critical aspect to fully realize where one's physical development is and where improvements need to be made. The length of time of each phase depends on the maturity of the nervous system, goals of the individual, and body fat percentages. For most trainees these two stages should compromise approximately 1-3 years depending on how fast the individual responds to training and the continuity of the effort exerted. In reality most people take 3-5 years to get their nervous system to the high levels of training capacity in a given discipline. Cycling back and forth between Foundation training for the structure and Innervation training for the aesthetics compromises the bulk of these stages until the individual gets down to single digit body fat levels with a significant level of muscle mass. At this point a more complex routine is required as the body's ability to adapt to training has significantly improved. Stricter attention to nutrition as well as advanced supplementation and serious psychological training is then required to overcome perceived limits in performance. This is where most trainees falter and there physical development halts. Intense effort is required to break past this barrier, and this takes incredible self-discipline, and desire. In this third and ongoing stage both foundation and innervation training are performed throughout workout regimens and training reflects constant change to maximize growth and overcome underdeveloped areas. Each month specialization on weak aspects is a must while maintaining or improving strong points. This long term healthy scientific approach to bodybuilding is far superior to training using drugs because without drugs the individual needs to first follow sound training science and sound nutritional advice. By building a solid base to your training and nutrition long term improvement is guaranteed and bodybuilding becomes a long term and continually improving pursuit. Conversely, bodybuilders who use drugs to build their bodies quickly lose there gains once the drugs stop because of poor training and poor nutrition. Also the psychological dependence on drugs cause many top level Bodybuilders to become so depressed after they stop a cycle that their training and physique quickly degenerate thereafter. This loss of identity and false euphoria that drugs create can often lead to other more serious psychological/sociological problems. Natural bodybuilding is a far superior way to build every aspect of your physique as well as your mind and emotional state. Natural bodybuilding is a compliment to a productive and happy level not a detriment. Many natural trainees continue to improve late into there life. Some people are making gains in their 50's, 60's and even 70's with consistent and applied scientific effort in Natural Bodybuilding. More importantly the long term benefits of Natural Bodybuilding far out weigh any short term illusionary gains that drug use provides...

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How Can I Increase My Breast Size Through Exercise?

I was asked a great question recently that went something like this... "I have two kids, what can I do to perk up my breasts?" Not only is this a great question from a workout point of view but I also work for a breast center so I can get a bit into this one. Breast tissue is primary composed of two things: fat and glandular tissue. As we get older, unfortunately, the breast begins a downward cycle of moving from glandular to a more fatty makeup. In fact, did you know that your breast do not even mature until after your first child? This means that post birth the cycle is starting. Which is good for you. To get the breasts you had in your early twenties is going to be challenging. There is nothing that will change your breast in a reverse cycle but there are quite a few tricks you can do to get them to appear as if they are. 1. Since the breast is fat if you lose weight then you are going to lose breast weight as well. For some women (including myself) this is the first place I notice weight change. Now the bad part is you can not target weight loss areas, so if you do not want to lose body weight in other places as well then you may be out of luck. But with a healthy diet, increased cardio, and more weight training the weight will come off. My thing is if the girls get smaller then there is less to be "saggy". 2. Train the pectoralis muscles. These are the muscles that find a safe haven behind the breasts. When you look at a guy with nice pecks, try to think how that might help your chest look if they were behind your breasts. You have two pectoralis groups: the minor and major. Both need to be worked to get the greatest benefits. How do you do that? Use heavy weights to help gain mass. 3 set minimum of 3 reps is best. So think 95% or more of you 1 rep max. Here are some recommended exercise moves: Incline chest press Standard barbell chest press Rows Pullup Punching a punching bag and the ALMIGHTLY PUSHUP are all great workouts. For pushups and pullups just do as many as you can till failure. Think, if you are losing breast fat but gaining chest muscle your breast will still be very much there, just perhaps may remind you of your youth! TIP: If you ever think of getting implants please consider only having them placed in the position surgeons call "behind the muscle" . The implant is placed behind the peck muscle. This is better because when the time comes for mammograms, which should first be done between ages 35-40 then every year after 40,  it allows the breast tissue to still be observed and if for some reason additional procedures need to be done (biopsies, ultrasound, treament) your radiologist will thank you. That is my soap box speech.

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Bodyweight Training: How To Burn Fat And Build Muscle Without A Gym

Bodyweight training is one of the best ways to burn fat and build muscle.  Unfortunately, most people believe (or are led to believe) they need a room full of equipment or an expensive gym membership in order to improve their physique.  They completely overlook the fat burning and muscle building potential of bodyweight exercise.  I hope this article opens your eyes to the possibilities of using the gym you were born with! Heads up: at the end of the article I'm going to share with you one exercise that simultaneously builds muscle and burns fat. It's happened to all of us at one point or another (even me).  We look in the mirror one day and we notice we are softer and fatter.  While we weren't paying attention, our muscle tone and strength has decreased, and our waist size has increased.  This is when most of say, "It's time to hit the gym". But hold on a minute.  I agree, it is time to do something about your physique.  But joining a gym does not have to be the answer.  As a matter of fact, you can start burning fat and building muscle today to improve your physique. Let me show you how bodyweight training can improve your physique in as little 15 minutes a day... Instead of joining a gym, that you may or may not end up going to, start by adding a bodyweight training program to your daily schedule.  Come on, it is easy to find 15 minutes to exercise.  And 15 minutes is all you need to do to start feeling and looking better.  Obviously, I'd like to see you exercise even more, but let's keep it simple at 15 minutes for now. So, you wake up in the morning and do 15 minutes of bodyweight calisthenics.  By the way, you'll find this more invigorating than swilling down cups of coffee.  Do this every day.  Yes, every day, and you will see great results. Now, I can hear some of you saying, "I thought you were only supposed to exercise every other day, or 3 times a week!" This is true, if you are on a high volume bodybuilding program!   Bodybuilders need that extra day to recover from the huge amount of training they perform.  But you are only doing 15 minutes of bodyweight exercise.  This leaves you 1,440 minutes to recover between bodyweight training sessions.  This is more than enough. Now, if you do this every day for a week, you do 1 hour and 45 minutes of exercise.  Do you think 1 hour and 45 minutes will start to tighten your muscles and burn off extra fat?  You bet it does! Now, for the skeptics that think bodyweight training is too "easy", or that you can't get a great muscle building, fat burning workout in 15 minutes, I'm going to share an exercise with you.  (Remember, I promised to do this at the beginning of the article.) This exercise is called the Burpee-Chin Up Combo. Here is how you do it... Stand under a chin up bar with your feet shoulders width apart and arms at your sides.  Bend your knees and squat down, placing your hands on the floor in front of you.  Kick your feet back so you are in the up position of the push up.  Perform a push up.  Jump your feet forward under your body... then explode up and grab the bar with palms facing you.  Perform a chin up.  Drop down and repeat. Do this for a few minutes and your whole body will feel it, from your muscles to your heart and lungs, and you burn a lot of fat.  Try to do as many as you can for a full 15 minutes, and I guarantee you'll have a new appreciation for bodyweight exercise. I hope this article has opened you eyes to the fantastic possibilities of bodyweight training.  If you need to strengthen and tone your muscles and burn fat, start changing your physique today with your own bodyweight.  Make a consistent effort every day and you'll soon meet your goals.

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Whey Protein

What is whey protein? Whey protein is one of the two types of protein found in cow's milk. Milk is approximately 87% water and 13% milk solids.  The milk solids are comprised of fat, lactose, protein and a small amount of other minerals.  The protein portion of the milk solids is approximately 80% casein protein and 20% whey protein. Whey protein is much more quickly digested by the human body than casein protein and it has a higher biological value, which makes it the most nutritious protein available. Where does whey protein come from? As mentioned above, whey protein comes from cow'smilk.  To make whey protein supplements, the whey protein is separated from the fat and lactose, using one of several methods in order to create a powder of concentrated whey protein. What is whey protein isolate? Whey protein isolate is a more expensive form of whey protein.  Whey protein isolate contains 90% or more protein and very little fat compared to whey protein concentrate, which could contain between 29% and 89% protein.  The difference between the two types of whey protein is that whey protein isolate comes from a longer and more complicated filtering process. How is whey protein made? Ion exchange is one method used to make whey protein.  When the casein or curd and milk fat are separated from milk in order to make cheese, the remaining liquid whey goes through a series of filters to separate the whey protein from lactose and other ingredients.  This concentrated liquid whey then enters an ion exchange vessel, which then uses electrical charges to purify the whey protein.  The purified whey protein is then dried to remove moisture. Why is whey protein so popular? Whey protein is extremely popular among bodybuilders for several reasons.  The biggest reason is because whey protein is the most complete, and most quickly digested protein available.  It has the highest biological value and contains branched chain amino acids, which are critical in building muscle mass.  The second reason why whey protein is so popular is because compared with other proteins, it is much less expensive. Who can benefit from supplementing with whey protein? Anyone involved in sports activities, especially bodybuilding, will benefit greatly from supplementing properly with whey protein.  In addition to supplying the body with all the essential and nonessential amino acids, whey protein is especially rich in naturally occurring branched chain amino acids (leucine, isoleucine, and valine).  These particular amino acids are used directly by skeletal muscles, and therefore are in great demand during exercise or strenuous sports activities. How much whey protein should I take? The total amount of protein from all sources you should take each day is between 1 and 1.5 g of protein per pound of body weight.  This means a 200 pound bodybuilder, should be consuming 200 to 300 g of protein each day.  This amount should be divided up into at least 5 or 6 feedings.   At least two or three of these feedings should consist of protein from animal sources such as beef, seafood, poultry and dairy products.  The remaining feedings can consist of protein shakes made with whey protein.  If your goal is in the middle of the range, and each feeding should consist of 40 to 50 g of protein.   Most whey protein supplements in powder form provide 20 to 24 g of protein per serving.  Most whey protein supplements also come with a scoop that is equal to one serving, therefore, each shake should consist of two scoops of whey protein.

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Bodybuilding Advanced Training Techniques

Once you have been bodybuilding for at least six months or more, you may be ready to employ some advanced training techniques in order to increase the intensity of your workouts.  If you are no longer experiencing soreness the day or two after a good workout, you may need to start using one or two of the following techniques.  Once your muscles get used to your workouts  taking the last set to the point of muscular failure,  you must then go slightly past muscular failure in order to stimulate new growth. Drop Sets Drop sets is a technique in which immediately following your last rep of your last set, you quickly decrease the weight so that you can pump out two or three more reps.  Here is an example using seated dumbbell curls:  You are performing your last set of dumbbell curls with 35 pound dumbbells.  You have just performed nine reps and no matter how hard you try, you can not get that 10th rep.  As quickly as possible, drop the 35 pound dumbbells and pick up 25 pound dumbbells and continue until you reach muscular failure again.  Now drop the 25 pound dumbbells and quickly grab 10 or 15 pound dumbbells and continue once more.  Your biceps muscles will be much more exhausted now than they would have been if you've had stopped the set on the ninth rep of your last set. Drop sets can be done with virtually any exercise.  For some exercises   you may have to stop, get up and remove plates from each side of a barbell in order to reduce the weight for your extended set. If you're using a weight stack on a cable machine,  you simply need to stop, pull the pin and select a lighter weight.  If you train with a partner or several partners on an exercise such as the bench press, you can have the partners remove the weight plates on each side and you could immediately continue your set with the lighter weight. Negative Reps Every exercise has a positive and negative aspect to the movement.  When you are doing bicep curls,  you start with your arms extended and you curl the weight up.  That is the positive side of the rep.  When you lower the weight back down, that is the negative part of the rep.  Your muscles can handle more weight on the way down, that on the way up.   Therefore, when you get to muscular failure during your set of curls, what that really means is your muscles are no longer able to raise the weight.  However the muscle is still capable of lowering the weight slowly under control.  Negative reps is simply a technique in which to continue your set after you reach positive muscular failure by only performing at negative portion of the repetition.   This technique is easily done with a training partner.  If you are doing barbell curls for example, when you reach the point where you can no longer raise the weight, your training partner steps in and assists you in raising the weight. This allows you to lower the weight without assistance, one or two additional times.  This technique can be very difficult to use in certain exercises such as squats, where the weight would be far too much for one training partner to assist you in raising it so you could lower it again.  It is easily used in exercises such as concentration curls or single arm dumbbell curls.  When you fail, you can use your other arm to assist you in raising the weight, and then continue lowering the weight with only the muscle being worked.  It is also possible to use momentum or body motion to assist you in raising the weight  if you don't have a training partner to help you.  Use this technique to extend your final set by one or two repetitions. Forced Reps Forced reps is similar technique to negative reps in that your training partner will be helping you to do one or two additional positive repetitions, after muscular failure.  Using this technique, your partner will be watching you perform your last set.  When you can no longer raise the weight he will give you just barely enough help to keep the weight moving in a positive direction, but he will not lift it for you, as he did in the negative rep technique. Perform one or two forced reps at the end of your last set. Rest-Pause This is a technique that you can do without a training partner.  To perform this technique, simply perform your last set as usual and until you reach muscular failure and simply pause  for 30-45 seconds, and do one more rep. Repeat this process for 2-3 reps and you will surely feel the burn! Partial Reps This technique can be used in a couple of different ways.  One way in which this is used is to take a weight that is heavier than your normal weight for a particular exercise but only perform one third or one half of a regular repetition.  For example, on a bench press,  load the weight up a little heavier than you normally use, and when you take it off the rack, only lower the weight one third of the way down before pressing it back up. You'll find that since you're only doing a small portion of the repetition, you can use a much heavier weight.   This is a method of increasing your strength in one portion of all full repetition at a time. You'll have to experiment with the amount of weight to use in the various exercises.  You can do the top third of the movement, the middle third of the movement or the bottom third of the movement usually working the portion of the movement where you tend to fail at the end of the set.  For example, when you're bench pressing and you reach muscular failure, if it is usually right in the middle of the movement, that's where you want focus your partial reps to improve your strength in that area.  If muscular failure for you is when the weight is touching your chest, then you want to work on the bottom third of the movement to increase your strength at that point. Super Set A superset is another technique to add intensity to your workouts.  This is simply a technique in which you perform two or three different exercises for the same muscle group with little or no rest in between. For example, do a set of bench presses and then when you reach failure, immediately start performing flyes until failure.  You can superset squats and leg extensions, barbell curls and concentration curls, military presses and lateral raises, triceps press downs,  French presses, and the list goes on. You can also add a third movement once you get accustomed to the technique. Another way to use supersets is to superset opposing muscles.  For example, do a set of a triceps exercise until failure and immediately go to a biceps exercise until failure.  Do a set of bench presses and immediately follow that with a set of low pulley rows for the lats.   This is a good way to engorge an entire area with blood, enhancing your pump and triggering greater muscle growth. Super Slow Reps Super slow reps are and other excellent way to increase intensity and push your muscles past muscular failure. This one is pretty self explanatory, in that basically you do your regular routine except that each rep is performed at an extremely slow pace.  Extremely slow can mean anywhere from 4-10 seconds going up, and 4-10 seconds going down.   You can experiment with this one as to when in the set to apply this technique, and how long you want each rep to last. For example, you can perform your set as usual except when you get to appoint where you know you can complete at least one more rep, perform that last rep super slow.  The very first time you try this technique, you will feel muscle fibers working that you didn't even know you had! Static Holds This is a technique I have recently implemented in my own training.  As with most of the other techniques, there are various ways to utilize static holds.  That method I use is to apply it only on the negative portion of the last rep of my last set.  When I get to the point (in the bench press for example) where I had pressed the barbell all the way up and I know I can not complete another rep, I lower the barbell about half way down and attempt to hold it in that position as long as possible.  I will probably only be able to hold it there for a second or two and then fight it all the weight down until it rests on the power rack pins. This technique is very similar to super slow reps.  The difference is that using super slow reps, you are concentrating on lowering the weight under control for a predetermined period of time (i.e. 10 seconds).   Using static holds you are actually attempting to hold the weight in one position which actually requires you to push against the weight as if you are attempting another positive repetition. Once you begin to experiment with these techniques, you will see and feel the differences between them.  You will want to learn to use each technique so that you will have many different methods to increase the intensity of your workouts, which also has the added benefit of making your workouts more interesting!  Since the human body has the amazing ability to adapt to repeated stresses, you will need to change the techniques you use from time to time to keep your muscles growing. Once you begin to increase the intensity of your workouts, it is more important than ever to be sure your body is getting all the nutrients it needs to continue growing.  You must consume 1 to 1.5 g of high quality protein per pound of body weight each and every day. If you are not getting enough protein, you will not get the results you are looking for! The workout only triggers muscle growth, but the actual process of increasing muscle size and strength occurs between workouts. It is during this recovery phase that your muscles rebuild using the amino acids (protein) that are available in the bloodstream. It is up to you to provide your muscles with a continuing supply of protein.  It is also a good idea to feed your muscles the proper amount of creatine and glutamine before and after each workout.

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Athletic Weight Training Is Best For Your Goals

I'm just going to come out and say it. Stop bodybuilding and start athletic weight training.  If you are not a bodybuilder, or aspire to be one, then don't train like one.   Bodybuilding training is great for bodybuilding, but it is not the answer for a high level of fitness or an attractive, athletic body.   There, I said it. Just so we're clear, here is what I mean when I say bodybuilding.   Bodybuilding uses sets, reps and loads with only one goal in mind, building muscle.  The exercise selection strives to isolate muscles and treats the body as a collection of specific muscles.  Often, split routines are used where the body is split into different parts and trained in groups, like back and bi, chest and tri, etc. Sound familiar?   The "success" of a bodybuilding program is based on appearance, not performance.  The size and shape of the muscles are the goal, the only goal.  (Of course, fat loss plays a role, but is done only so you can SEE the muscles better, and not for health or performance reasons.)   Quite frankly, health and performance are of no consequence, and in my opinion are often sacrificed in the quest for bigger muscles. So, why do so many exercisers who aren't bodybuilders end up doing bodybuilding routines? One of the driving forces to exercise is to look better. You look in the mirror and notice you are out of shape.  Literally, your shape is out of whack.  You're covered in fat in places you shouldn't be, and lacking in muscle where it should be.  Changing your appearance is the main goal.  Since the only goal of bodybuilding is changing appearance by building large muscles and eliminating fat covering them, it is easy to see how people make the transition to bodybuilding training. But, more often than not, bodybuilding does not fit with the overall goals of the exerciser.  How many times have I heard, "I want to put on some muscle, but I don't want to look like a bodybuilder!"  Too many to count.     In my opinion, most exercisers want the strong, lean, athletic body of an athlete.  They want a body with strong, hard muscles and void of fat.  But they also want to feel and perform better.  They want their weight training to improve health and enable them to meet the challenges of sport, work and life with excellence.  So, they want to be more like an athlete than a bodybuilder. Athletic weight training is better for most exercisers goals than bodybuilding training.  It treats you as an athlete, not a bodybuilder. This change in weight training helps you perform better and feel better, and results in the muscular, lean, athletic body most exercisers want. So ask yourself.  Do you want to look like an athlete or a bodybuilder? If you answer "bodybuilder", then you already know what to do.  (Most of the information on weight training is based on bodybuilding practices).  If you answer "athlete", you're going to have to look a little harder.  But finally reaching your fitness, fat loss and physique goals make it worth the effort!

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The Truth Behind Bodybuilding Supplements

Bodybuilders use supplements to enhance their diet and improve their performance. To gain muscle it is essential to train well and eat well. Many bodybuilders feel that their normal diet can be improved with supplements and choose to do so. Criticisms have been made that the use of dietary supplements leads to steroid use but there is little evidence to back this up. Unlike steroids bodybuilding supplements do not change the natural hormone levels of the bodybuilder.  For this reason they are much safer. Different supplements provide different results and work in different ways. Here is an introduction to the most popular. Maltodextrin Maltodextrin is a complex carbohydrate that is taken to help meet the high energy demands of high intensity exercise. It is easily absorbed by the body and as a result scores high on the glyceamic index. This means it can result in the person that takes it gaining fat for this reason it is more suited to a lean bodybuilder that struggles to take on board an adequate amount of carbohydrates each day. It is also suitable for post workout replenishment. Probiotics Probiotics include live strains of bacteria that help the digestive system. The 'good' bacteria help improve the effectiveness of the body's digestive system and as a result make it easier for your body to absorb the nutrients from your diet. It also acts to improve the immune system and subsequently make the bodybuilder less susceptible to illnesses that usually creep in when the immune system is depleted as a result of heavy training. Nutrition Bars Nutrition bars are a great option for bodybuilders that require a great amount of food on the go. They come in many different guises such as complete nutrition bars, protein bars or slimming bars. They help the consumer measure their intake as all the dietary information is included on the wrapper. They are very convenient but are not a replacement for proper food. Workout drinks Pre-workout drinks often provide the high levels of liquid required to keep the bodybuilder hydrated during a workout as well as additional glucose. High glucose levels can be beneficial in that they provide an energy boost. However there is a danger that the high glucose sugary drinks can cause the opposite effect and make the consumer feel sluggish. They are most useful for replenishing the exerciser after exercise. Creatine Creatine is one of the most controversial and as a result most researched of all the supplements. The science behind it is complicated but a over simplified version is as follows; Creatine phosphate is found in muscle cells and it helps replenish a chemical which helps with the storage of energy in the muscles. Creatine supplements help maximise the performance of your muscles meaning you can train at a higher intensity, lift heavier weights and train harder. It also makes your muscles more receptive to drawing water into the muscles making them look bigger. Many experts say that Creatine should not be taken alongside caffeine products as caffeine inhibits the body's ability to absorb Creatine. Glutamine Many bodybuilders put a lot of faith in glutamine as a source of muscle healing whereas many researchers claim it is useless. Glutamine is the most abundant amino acid in muscle tissue and bodybuilders take it in the belief that it helps their muscles recover quickly after intense training. The most likely benefit is that glutamine can improve the activity of the intestine meaning that the body absorbs nutrients more effectively.

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Proper Push Up: Do It Right Or Not At All

Everyone knows how to do a proper push up.  Or do they?  Sometimes I cringe when I see men and women, or boys and girls, perform a push up.   Actually, they tell me it is a push up, but I'm not really sure!  In this article I'll go over what you must do (and not do) in order to perform a proper push up. But first, why should you even do push ups? The push up is more than an upper body exercise.  It is a full body exercise requiring core stability and balance as well as strength to complete.  I'm a big fan of exercises that require the entire body because it teaches your body to function as one complete unit, instead of a bunch of unrelated parts. So, what constitutes a proper push up? The push up is a slow and deep lowering and raising of the body while the body remains straight and stiff.  The body has to remain stiff and straight throughout the entire lowering and raising.  The only thing that moves during the movement is the arms. The body should be straight at the top, during and at the bottom of the movement.  This is accomplished by using your core stabilizer muscles, butt and legs to make your body as ridged as possible.  As you can see, your whole body is involved in completing a proper push up, and not just your upper body. Upper body strength and core strength must be coordinated to do a proper push up.  If either your upper body or core is weaker than the other, errors will occur and performance is reduced. If you are making any of these common mistakes, you are not performing a proper push up.

Don't sag in the middle.  Your stomach should not drop down... you must remain ridged.

Don't raise your butt.  Your butt should not be in the air in an attempt to rest or decrease the distance the proper push up must travel... remain straight.

Don't lead with the head and neck.  Don't crane the neck and seek the ground with your nose in an attempt to shorten the push up distance... your whole body must be lowered and raised.

Don't bounce.  Your body should stop short of touching the ground... don't hit the ground for the rebound effect.

Don't stop short.  You must complete the full range of motion to be considered a proper push up.

Don't go too fast.  Many people go fast to use elastic energy to help them complete the up movement... the tempo should be slow and steady to be considered a proper push up.

Don't rest.  If you have to stop, the set is over.

If you find yourself committing any of these mistakes during the set... terminate the set.  I would much rather you do a few great push ups than a lot of sloppy movements.  You'll get more physical benefits by performing each repetition perfectly, than boasting high numbers of bad push ups. Now, drop and give me 20 good push ups, if you can!

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Dumbbell Exercise Program

Dumbbells have been around for a long time.  This should lead any exerciser to believe they must be highly effective, because they have withstood the test of time.  Unfortunately, in today's fitness world of shiny fitness machines and slick-tongued marketing, the dumbbell exercise program is often overlooked.  But don't be misled, a dumbbell workout is an excellent fitness, fat loss and physique building tool that should be in everyone's exercise program. I'm not going to get into the whole free weight vs. machines debate.  My mind is made up.  I believe free weight are more effective for training every aspect of fitness that can be used inside or outside the gym.   And of all the free weights, I believe dumbbells have a lot of untapped potential.  End of debate. I'm not going to talk about how free weights are more closely related to movements you find in sport, work and life.  I'm also not going to talk about how machines limit your range of motion and force you to training in ways you'll never encounter in the real world.  I want to talk about mindset. What happens when you walk into a gym and see an ocean of fancy gym machines on one hand, and a dumbbell rack sitting in the corner on the other?  You believe the machines are better, that's what.  And in the back of your mind, "better" means more results for less effort. This is why I believe a dumbbell exercise program is better than machines.  When you work on machines, you automatically feel you can get away with doing less.  You think it's going to be easy to get the results you're after, whether it be building muscle or losing fat.   After all, the expensive machine must be "better" than those old dumbbells, right? Not necessarily!  The fact remains, you'll get out of your exercise program what you put into it.  If you look for shortcuts or "easy" ways to achieve the results you want, you will fail.  But if you are determined to improve your fitness, fat loss and physique, and are willing to work for it consistently, you will succeed.  I don't care if you only use your own bodyweight or a pair of rusty old dumbbells, your determination is more valuable than a gym full of fancy, expensive equipment. Dumbbells have been around for centuries for one reason and one reason only.  They are extremely effective!  You can use them for a wide variety of exercises, over a wide range of motion and with varied weights.  And used properly, they can simultaneously improve fitness, build strong, athletic muscles and burn off unwanted fat. So the next time you have a choice between performing a dumbbell exercise program or one involving machines, choose the dumbbells.  Find out why dumbbells have withstood the test of time.  And most importantly, use dumbbells to their full potential.  (Most people only do bodybuilding exercises, or light weight "sculpting exercises"... what a waste!) I hope I've opened your eyes to the value of a dumbbell exercise program.  Not only will you use a highly effective fitness, fat loss and muscle building tool, but you'll enter the program knowing you'll get as much out of it as you put in.  This alone can make your exercise efforts more productive than ever before!

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Full Body Dumbbell Workout

In my opinion, a full body dumbbell workout is the best exercise program for developing six pack abs.  Unfortunately, hardly anyone uses dumbbells to develop strong abdominals you can see.  In this article, I'll show you the error of your ways. Carving out six pack abs you can see is a strong motivating force for many a man and woman.  But the problem is, the desire is so strong people often don't think rationally when putting a plan into action.   They want six pack abs, and they want them yesterday.  This leads to making poor decisions, which often lead to a lot of wasted time and money. I'll be honest with you... - Those gadgets you see on late night television don't work - "Isolating" your abs are ineffective for your goal and a waste of time - Anything that claims to be "fast and easy" is a waste of money Getting a six pack is just like any other goal.  Stop letting emotion drive your decisions.  Let's take a deep breath and look at this logically.  I'm sure once we do this, you'll conclude that a full body dumbbell workout is your best bet for a six pack you can see, as I have. There are three things you must do if you want to see your six pack: 1) You must build muscle all over your body 2) You must strengthen your core muscles 3) You must lose fat If you do all three of these things, you'll develop abdominals you can see.   Building muscle all over your body not only helps you look better, but muscle is metabolically expensive.  This means your body must use more calories to maintain a higher percentage of muscle, and therefore leaves less calories to be converted into fat.  So, you not only build an attractive body, but also create a situation where the bigger muscles help you reach your goal of a visible six pack.  A full body dumbbell workout builds muscles all over your body. Obviously, stronger and bigger abdominal muscles are necessary to achieve the abdominal look you desire.  But stop relying on "isolation" exercises like crunches and leg raises to get the job done.  A dumbbell workout puts emphasis on the core muscles with every exercise.  This means every exercise is an ab exercise. No matter how much muscle you put on or how strong and big your abdominal muscles, no one will ever see them if they are covered with fat.  You must get rid of the fat around your middle to make the muscles underneath visible.  And a dumbbell workout, done correctly, burns a lot of fat. Think of it this way.  You want to perform a workout that  builds muscle, strengthens the core and burns fat at the same time.  This is the most effective method for getting the result you want.  If your entire workout does these three things, it is the fastest way to build abs you can see. So, spend more time doing a full body dumbbell workout instead of doing those "isolation" exercises and you'll build more muscle, strengthen your core and burn off more fat.  This is what you need to spend your time doing if you ever hope to see your six pack.  So, pick up a pair of dumbbells and get busy!

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3 Steps To Rapid Weightloss

In just a moment, you will read the best 3 steps to rapid weightloss. You should put these steps into use right away, then you’ll soon see the benefits when you lose fat and get healthy.

Tired of diets and exercise programs that don’t work.  Tired of programs that promise to get you the results that those programs aren’t getting you?  Have you trained elsewhere and gotten nowhere or spent the money on ridiculous exercise gadgets and treadmills that are currently being used as coat racks? 

Have you been on Weight Watchers, Body for Life, Atkins, South Beach, Slim Fast and gained the weight back plus a few extra pounds, over and over and over?

DO YOU WANT A BODY THAT YOU ARE PROUD OF, THAT FUNCTIONS AT IT’S OPTIMUM AND FEELS GREAT?

Read the 3 step process below and learn what it takes to start losing weight right now.  It’s free and it’s the system we use with clients who are serious about losing weight, getting fit, and achieving optimum health.

Step 1: The Cleanse

Guess what, rapid weightloss isn’t a myth and it’s also not achievable via starvation and over-exercising.  It’s something that you can easily attain if you use a systematic method that optimizes the body for maximum efficiency, fat burning, and function.  If you move and eat like a typical American your organs and cleansing system are currently compromised and not working properly so your ability to burn fat, lose weight, and move efficiently is compromised as well.  The first step in our program is a cleansing detox.  There are a number of ways we do this.  All are healthy and customized to your needs but do require a certain amount of sacrifice on your part.  We give you choices and work with your preferences and within your budget.  We don’t force anything on you and we make sure that it’s something you will be able to accomplish in the time frame chosen by you.

Some of our clients cleanse once a week regularly, others cleanse for an entire month, while others cleanse once to start then only when they feel the need to do it.  Cleansing isn’t a fad or a trend.  It’s something that has become a neccessity due to our polluted environment and a food suppply that is lacking in vital nutrients.  You may or may not agree with us but our clients get quick results and improve their health and their outloook so we require it and won’t work with you unless you are willing to do it.

Step 2: The Full Assessment

If you’re lucky enough to have an assessment at another facility it will only include a handful of tests that won’t tell you much about where you stand and what type of work your body needs to get results.   Our training system works by integrating many components so we measures everything including: cardiovascular fitness, upper and lower body strength, flexibility, bodyfat, muscle mass, and weight (the obvious stuff the other guys do).

Then we delve deeper and measure balance, stability, mobility, posture, lumbo-pelvic rhythm (ask the other guys if they even know what that is), muscle mass imbalances, strength imbalances, flexibility imbalances, injuries, aches and pains, stress levels, coping skills, underlying motivations, goals, eating habits, communication style, preferences, and barriers to training including mental, emotional, and third party ones (like work and family).  We get to the core of what’s going to make your body respond so that you get results fast!

Step 3: The Customization Process

Once we determine what you as an individual need to get results, we create a customized program and then gather all the tools you’ll need to get started.  Your program will include 2-3 one on one workouts per week in addition it might include supplements, mp3 cardio workouts, access to online diets, yoga passes, referrals to physical or massage therapists, online workouts, fitness dvd’s, and so much more.  Our job is to optimize your body, get you fit, and turn you into a fat burning muscle building machine, brimming with energy and health.

Once you achieve your goals we set you free!  While other trainers rely on you as steady income we rely on you as a walking talking billboard of what really works!  We turn past failures into success and we back it with a money back guarantee.  We’re not like the other guys so if you’re looking for an exercise babysitter and are not serious about your weightloss and fitness goals please don’t contact us.  This is not meant to insult you or be harsh.  We have limited availability and only work with people who desire success and will gladly do the work to get it!

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How To Lose Weight Whilst Building Muscle

If you want to know how to lose weight, then you’ve landed on the right page. I’m about to give you real ways to lose fat and keep it off, whilst building muscle…

As a former physical education teacher and coach I get a great deal of health related questions. Often times people want to know how to get ”in shape” or how to “lose weight”. That is hard to answer because normally folks want a generic answer and are not really willing to hear about what it really takes to get “in shape” or “lose weight”.

Also, being in shape and losing weight are such broad statements that I would need 3 hours of their time just to get started.

Let me explain: in order to run the 100 meter dash in the Olympics, an athlete would have to be in top physical condition or in most people’s terms, “in shape”. Would the same athlete be able to run in a marathon? Absolutely not!

It takes a lot of physical endurance to play offensive line in a football game but would the same athlete be able to box for 10 rounds? No way! What am I getting at – There are different kinds of “in shape”.

Also, I could tell you to step on the scale today, record your weight after 3 full meals, and then tomorrow you can only eat 1 meal. By the third day you would have lost weight. Now it may only be a half a pound to maybe 2 pounds but is it really the way to lose? Again, NO!

So, what I am going to do is give you a 3 part series of how to lose some unwanted pounds by changing a few things that you do each day, and start the journey to getting back a healthy lifestyle.

The first thing you must do is to start writing down in a journal everything that goes into your body.YES! EVERYTHING!

If you eat or drink it, write it down. Write down what you ate, how much of it you ate and how it made you feel after you ate it. At the end of the week look back and see what you have written in your journal and what you have ingested into your body. It may scare you.

Now, start cutting back a bit on portions or cut out the pop or sugars in the list of things you ate. You will be absolutely amazed at how quickly the weight will start coming off.

By knowing what you put in your body and how it makes you feel, you can start making choices to eat better so you can feel better.

I will guarantee that you will feel much better the hour after eating a pear and a banana with a cup of green tea or water than you will after eating 2 pieces of beef jerky and a Diet Pepsi.

I’ll be back next week with part 2 of this 3 part blog. If you would like to know more and are really serious about changing your lifestyle, stay with me and get on my email list. It’s free and fun and you will not want to miss the Special Reports about living a healthy lifestyle and turning your health around.

So come back next week and learn how to lose stomach fat and get a flat stomach whilst building great abs.

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Water Intake When Working Out & Bodybuilding

Yeah, water intake is very important. It is true that most professional bodybuilders take in a gallon of water if not more. I try to get in at least 10 cups of water a day. A few points were raised as benefits of drinking a lot of water.

Water is very essential to urinary system function which maintains your bodies homeostasis. Some functions that the urinary system provides that require water include regulating blood levels of ions such as sodium, potassium, chloride, and calcium, regulation of water content in the blood, maintenance of proper pH in the blood, retention of important nutrients such as glucose and amino acids in the blood and elimination of cellular waste products such as urea. I won’t go into a discussion about why all of these properties are important in muscle building. Each of them is a discussion in itself. If you want to find out how water does all of this, do an Internet search on the four steps to urine formation in the nephron. If you want to find out about each of the properties/functions that the urinary system provides, do an internet search on the individual property/functioin. I’m keeping this short because it’s kinda later here and you can definitely ask me to expand an idea with another post with a specific question here and I’m sure people will respond as well as myself.

The second point that was raised was water helping with muscle development. I think they were referring to cell volumization. Here’s an excerpt from an article published in the november 1999 issue of musclemag:

“Is there any evidence that the idea of increasing cell volume to create an anabolic response is based on reality? The answer is an emphatic yes. Cell volume increase is a common, meaning shared, event seen in cells that are exposed to hormones or nutrients that cause an anabolic response. In fact, the cell volume increase occurs prior to the biochemical events related to protein or glycogen synthesis. A German researcher by the name of Haussinger has published a large number of studies investigating the role cell volume changes play in cellular metabolism. I’m not implying that he supports, endorses or is even aware of this product. I mention him only so readers who wish to do their own review will have a starting point.

If volume changes are actually responsible for the metabolism of a cell, why haven’t others written about it in the many fine (and less-than-fine) strength magazines? Frankly, the material isn’t easy to find. The easy stuff is already exploited to nearly unrecognizable states. Ephedrine, creatine, protein and caffeine have all been included in many products because the information base is easily accessed and widely distributed; however, there’s a huge amount of scientific material that is not available on databases like Medline. Much of it is what’s called basic research, meaning that it’s been performed in a test tube, cell plate or tissue culture or on animal models. Basic science represents the frontier of science, as it challenges researchers to prove or disprove something that’s as yet unknown. Once it’s proven, then it can be applied, meaning that it’s put to use. Studies in applied science validate questions that have been raised and investigated in basic science.”

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Build Muscle With Protein

It’s important that you understand protein if you want to build muscle with it. So I’ve quickly outlined what protein is all about, so you can get a better idea…

Proteins are the nutritional building blocks required for the growth and replacement of muscle cells.  Proteins come from foods like meats, eggs, nuts, and beans.  Popular diets today such as the Atkin’s Diet are high protein diets.  While proteins are an essential building block required for muscle development and replenishment, they should not be the basis of a nutritional or diet plan.  Approximately 30% of your daily intake should be from proteins.

This way you’ll find it easy to lose stomach fat and get rock solid six pack abs fast.

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