jeudi 31 octobre 2013

Bodybuilding Contest Preparation

When dieting for a bodybuilding contest or a similar event, one of the hardest issues to get the mind around is the concept of losing body fat. This reduces overall body mass and psychologically this can look like losing size to the untrained eye, when your shirts are not so tight on you anymore and your face starts to look drawn and sunken in - the comments that are received are not always encouraging, like "you have lost a lot of weight" and "are you alright, you look ill." I can remember those words only too well, but I had a very good coach at the time who kept me on the straight and narrow, confirming that I was going in the right direction and that I should keep going with the fat loss. I would appear twice as big at 30lb lighter in bodyweight, but I had to get in shape for this to happen.
My suggestion on the above if your aim is to get into the best shape of your life for a bodybuilding contest or for personal reasons, is to ask someone you trust and who has been in good contest shape themselves to watch over you and perhaps check you once a week to make sure you continue to lose body fat. This process can be done by your own analysis, but the problem here is that when the brain suffers a lack of glycogen self judgement can become unclear and a lot can go wrong in the final stages coming up to a bodybuilding competition.
Gaining weight or body mass must not be mistaken for muscle tissue gain, although it is impossible to increase lean tissue without some fat gain and water retention, as these are part of the body composition. However it is possible to keep fat gain to a bare minimum making it easier when it's time to diet. Also an important note, in my experience and from the thoughts of fellow athletes, carrying extra bulk in the off season does not necessarily mean you can push heavier weights.
Optimal training can be obtained with a lighter body weight of about 10% over contest weight (ideal lean weight) and this seems to be adequate body mass for maximum strength. If you weigh much more than this off-season you will put unnecessary stress on the body; this can have a negative affect on holding lean tissue when dieting as the over-weight athlete has to diet more severely to lose the fat and at the same time this can result in greater loss of lean tissue. I found it interesting when dieting for a contest that my strength levels remained the same even on half the calorie intake and doing more work in the form of aerobics - I think it has a lot to do with mental attitude especially for a competitive athlete.
To summarize, make more of an effort to keep the bodyweight down after an event. Around 10-12% bodyweight gain from competition weight (or personal event) is enough to gain muscle in the so-called off-season. I guarantee that by doing this when you diet again you will look a lot bigger and fuller in the muscle in the end result.

mercredi 30 octobre 2013

Beginner Body Building Plans

There are number of people who want to make a perfect muscular body these days. Body building can assist you with this and it has the potential to provide you with a muscular body. As a beginner in body building, you need to know several important points in order to get the body you dream within a short period of time. Therefore beginner in body buildingbuilding has become a popular topic among people in the present world.
A proper workout plan is the first thing that a beginner should have. Getting a plan beforehand will assist you to get the results you want with less hassle. You can find plenty of information from the Internet which can lead a beginner. You can collect that information to create your own plan for exercises. The plan will assist you to manage the things in a proper way and get a kick start for your body building process.
Professional body builders engage in sets and the beginners are not advised to engage in them. The sets can overwork your muscles and they will leave you with an exhausted body. You can do workouts that use minimum equipment instead of difficult routines. The bench and dumbbells will assist you with that. It will be perfect for your level and you will get the opportunity to stay away from harmful side effects. You need to go to the gym day after day instead of going 5 days per week and having two rest days.
The entire body workout may consist of dumbbell curls, bench press with dumbbells, leg extensions, dumbbell squats and lying leg curls. Experts in body building recommend that these are perfect workouts available for beginner body building. It is recommended to perform lighter weights in the beginning along with 10-12 sets. You must also do a minimum of 2 sets in a single exercise. However, If you feel that your body is comfortable with the exercise, you can go ahead and increase the load.
You need to provide a good rest to your body to get the desired results. Changing lifestyle habits can also enhance the body building process. If you are smoking, you must try to stop smoking in order to build your muscles in an effective way. It is a must to get a good sleep for at least 7 hours throughout your workout because your muscles develop when you are in sleep. You must eat protein rich food in regular meals. As a beginner in body building, you must not skip your meals under any circumstances. These are just some of the steps that a beginner should know. If you need to get more information, you can visit the link below and get their assistance. Even though these facts look simple, they plan an important role behind your muscle development and they decide the future of your bodybuilding career.
For more Information on this article visit

mardi 29 octobre 2013

Which Is The Top Body Building Program?

Building muscles is not rocket science. If you are willing to put in the effort you should be able to have some decent muscles in a few months. So, which is the best muscle building system?
There are probably hundreds of different body building programs out there. Just Google it if you have a doubt. Most body building programs work provided you are willing to work hard and follow instructions. Having said that it is also true that some systems are not suited for some individuals and some programs are not all that they claim to be.
The most effective body building program should allow you enough to pursue your other activities. The system that you follow should blend in with your daily activities. If you need to take time out of more important tasks then you won't be doing it after a few months.
You do not build muscles by working out every day. The muscles need to rest and repair, so work out on alternate days or work on specific muscles every day of the week. Too much working out leads to injury and muscle fatigue completely negating the effectiveness of your exercise regime.
Feed you body protein rich diet. Body need amino acids to build muscles. Many of these are produced by the body itself but certain amino acids have to be provided to the body through food. These are present in proteins and eating the good quality proteins like chicken, egg whites and turkey is vital to build and repair muscles. Without these essential building blocks you cannot expect to grow strong muscles.
Injuries and illness caused by over-stressing your body through too much exercise can put a complete stop to your body building program. So, make sure you devise or follow a safe body building routine like Critical Bench which is a 12 week intense muscle building system that makes sure that you cater to every department to get into the best shape.
Essentially this program helps your build muscle and become fit. You get really strong and lose all your unwanted fat. If you need to impress your friends with your bench press abilities well, this program is the best.
If your main aim to build muscles then avoid cardio routines as these burn away the calories needed to build muscles. If you aim is to lose weight then mixing cardio with muscle build muscles helps you to burn more calories as muscles help burn more calories than any other tissue in the body.
Research well before you choose a body building program. Otherwise trust experts like Mike Westerdal who has devised the Critical Bench to help athletes and ordinary folks to get ripped. His muscle building program helps you gain the dream body you always wanted.
Ensure that you vary the exercises and duration to get maximum results. When you do the same things repeatedly the body gets more and more efficient and over time it uses the least amount of calories to perform the same task. So, over time build muscles does not give the same results as before.
A more detailed Critical Bench review can be found on our website at

lundi 28 octobre 2013

Vegetarian Bodybuilding: Is It Really Possible?

A vegetarian is not someone who only eats vegetables. Being a vegetarian or practicing vegetarianism goes beyond diet. It is a lifestyle, a state of mind that is unique and important to a vegetarian. Each person chooses a course on this road that they feel most comfortable with. Even the athletes and bodybuilders are now choosing this kind of lifestyle because of the benefits that they can get from it. Being a vegetarian and a bodybuilder at the same time is possible. This is where the term "Vegetarian Bodybuilding" came from.
What Is Vegetarian Bodybuilding?
It is basically the practice of strengthening and enlarging the muscles of the body through exercise while having the lifestyle of a vegetarian at the same time. Though there is a misconception that being a vegetarian will reduce their ability to gain muscle due to lack of protein and other nutrients, becoming a bodybuilder and a vegetarian at the same time is definitely possible. A vegetarian can still get its proper proteins and nutrients from other sources like eggs, dairy products, and soy products.
Foundations in Vegetarian Bodybuilding
Vegetarian diet can be formulated to achieve the same results as meat-based diet, perhaps with better long-term health consequences. There are four foundations in vegetarian lifestyle that is very important in bodybuilding and these are stated below.
  • Protein
Proteins help the muscles to grow and recover quickly before and after the workout. The problem in bodybuilding as a vegetarian is that protein is typically found in meats. Therefore, vegetarians have already lost the chance to gain proteins from one of its best sources. However, vegetarians are fortunate enough as there are soy products, eggs and dairy, nuts, legumes and grains which are good alternative sources of proteins for vegetarian bodybuilders.
  • Vegetables and Fruits
It is essential to eat vegetables and fruits especially for bodybuilders because it will help them boost their immune system along with their energy levels. It is also a good source of antioxidants and nutrients.
  • Carbohydrates
When carbohydrates break down and turn into glucose it stimulates your body and muscles to make you more active and gives you more energy throughout the day. This energy is needed for a bodybuilding activity.
  • Fats
Good fats such as polyunsaturated and monounsaturated are good for the heart, cholesterol and overall well-being. This is also a requirement in bodybuilding.
With the proper amount of consumption of the nutrients stated above, being a vegetarian bodybuilder is possible. Many bodybuilders today are already vegetarian, and they keep their body firm and well-structured by getting all the nutrients above, including protein, from fruits and vegetables.
Fitness bodybuilding is an art. To get those muscles and sculpt them to a perfect body needs proper nutrition and specific exercises. To find more information please visit

samedi 26 octobre 2013

Proper Nutrition for Building Muscle and fitness

The proper nutrition is one of the obvious requirements for the muscle building. The protein rich foods can help you in gaining well toned muscles. Various workouts are required for building the muscles. The professionals suggest various workout routines to build the muscles. But the results from these workouts will not come if your body suffers from nutrition deficiency. If you continue your hard exercises without proper diet then definitely you will damage your muscle tissues. The growth and the maintenance of the muscle depend on the essential nutrients. A nutritious diet must contain an adequate amount of protein along with healthy fats and carbohydrates.
Effects of Various Nutritious Elements of Muscle Building
The healthy and nutritious diet always contains three main elements like protein, carbohydrate and fat. The main key to the muscle building is a protein rich diet. It is applicable for any bodybuilding diet also. The experts often advise the weightlifters to include some protein rich foods in their regular menu. The proteins are known as the building blocks of the muscles. Therefore, if you can increase the intake of protein then your muscles will be built strongly and efficiently. The proper protein intake will provide the maximum benefit. There are several foods that can be a great source for the high amount of protein. If you can include them in your food list then you will be able to build the muscle mass. A nutrient like whey protein can be very effective in this case. They are very easy to digest too. It also creates a positive impact on the immune system.
Healthy Fats
The healthy fats are helpful in gaining the muscle mass. They are also useful for muscle growth. Therefore, you need to add the healthy fats in your diet list. But, remember to avoid worst fatty foods in order to prevent yourself from the excess body fat. Another important fact about the healthy fats is their enormous effect on boosting the immune system. They also help in maintaining the normal body functions too. Try to avoid foods that contain unsaturated fats.
The Carbohydrates
The effects of carbohydrates are also significant in building the body muscles. Therefore, the foods containing high amount of carbohydrates should be included in the regular diet list of any person. As the carbohydrates are one of the major sources of energy; therefore, they can affect the building process significantly. The energy provided by the carbohydrates is used in performing the workouts and exercises.
Take Plenty of Water
The body loses water during the exercise period in the form of sweat. Therefore, you need to ensure that this scarcity of water does not hamper your regular workout activity. So, you need to drink plenty of water to compensate that situation. Plenty of water intake will also help you in avoiding the dehydration.
Therefore, you need to follow the regular exercises and eat the right foods to ensure the perfect growth of your body muscle.
Proper nutrition is one of the essential muscle building tips that a person can add to his routine. For other effective muscle building tips, visit

vendredi 25 octobre 2013

Understanding Body Muscles for Fitness

Muscles are what make the body look "together", no matter the body type or body shape. They are the very reason we have shape and dexterity, as well as skill and grace in our physical movement. In most cases it takes an injury before we notice the presence of muscles in some of the most obscure and seemingly unimportant parts of our bodies.
Understanding the muscles in the body is the key to improving your fitness level, as well as help keeping injuries at bay. Here are a few muscles (and their nicknames) that should help you improve your exercise and bodybuilding routine:
Rectus Abdominis: we love to call them abs! These are the stomach muscles that hold the organs in place. Give these muscles a thorough workout and they will deliver that dream six pack. Sit-ups, crunches, leg lifts, knee raises will get these muscles going.
Pectoralis Major: often referred to as pecs, these muscles keep the shoulder bones, chest and arms linked. Working those pecs could easily double the chest size; and that alone is enough to keep troublemakers at bay. Pec workouts include push-ups, cable crossovers, bench presses, dips and more.
Latissimus Dorsi: are also called lats. These back muscles connect your shoulder, spine and arms, forming a V like shape. When developed, the enhanced V shape physique is sure to get the proud owner a lot of attention. Some good workouts for lats include chin-ups, seated rows, pull-downs and pull-backs using a resistance band
Trapezius: better known as traps, this muscle extends the neck, down the spine to the mid-back, and then back to the shoulder blades. When over developed, these muscles thicken and widen the neck, making it appear short. They also serve as breathing muscles and have a tendency to knot up, due to stress. Good workouts for traps include dumbbell shrugs, upright rows and lateral raises.
Gluteus maximus: otherwise known as glutes are none other than your buttock muscles. They are more than just decorative. They are in fact responsible for body posture and stability. For a shapely well-toned gluteus, recommended exercises include squats, lunges and kickbacks.
Quadriceps Femoris: also known as quads. They are found in the front of the upper leg (thighs). High resistance workouts such as squats, running, biking will help thicken and strengthen these upper leg muscles.
Hamstrings: also known as hams, are back leg muscles which run from the hip joint to the knee joint. They support lifting of heavy objects as well as movement of hips and knees, enabling the body to walk, run, jump and cycle. Hamstring injuries are common and can be avoided through regular exercise e.g. leg curls, leg deadlifts and glute ham raises
Regular exercise promotes growth, strength, endurance and flexibility of muscles. As a result, the body is less likely to feel weak and tired or suffer injury in the case of a fall or when engaging in physically demanding work.
It's important to be aware that not every kind of exercise will have the same impact on the body. For example, endurance exercises (i.e. long distance trekking, running, swimming, cycling) are great for developing stamina but not ideal if seeking to develop a heavy muscular body.
Bodybuilding exercises require high resistance, (e.g. lifting heavy weights, cycling uphill, sprints) which cause the muscles to contract as hard as they possibly can, and subsequently increase size of muscle cells.
Intense workouts demand attention from the rest of the body - the heart quickens to supply more oxygen and nutrients to your muscles and even the digestive system saves up extra energy for your muscles to use. This is why healthy eating is extremely essential for exercise and body building. A severe shortage of nutrition in the body can lead to muscle loss and breakdown.
For great resources on fitness, fat burning foods, healthy diet recipes and good eating habits visit healthy eating at this link Sian Jay is a keen health and fitness advocate, with years of experience in the body building industry.

mercredi 23 octobre 2013

Women Bodybuilding Diet: Tips to Make It Work

A female bodybuilding diet is an important element of bodybuilding. For women who want to get fit, going to the gym and spending hours running on the treadmill or lifting weights will never be enough if they do not follow a particular bodybuilding diet. Such diet will ensure that your efforts are not done in vain as it will help maximize your bodybuilding training.
Women normally face challenges throughout their bodybuilding training and career that are different from that of men. One of the apparent reasons why some of them face these challenges is the lack of sufficient information about the subject female bodybuilding. This is because almost all of the information available over the Web is pertained to men. When I first started out i felt very frustrated with it all. Can't women also have healthy defined bodies? Without enough information, it would be too risky to go on with this activity as one's physical health may be compromised in case a mistake in the training is done. Although some of the advices directed to men can also be applied to a woman's bodybuilding regime, this is not always the case. A specific female bodybuilding diet, for instance, should be clearly laid down and followed.
Tips for Women Bodybuilding Diet
Female bodybuilding diet is an important element of any efficient bodybuilding program for women. Here are some tips that you can follow to make your venture surely work.
Changing your eating habits - If you are serious about building your body healthily, you should begin by changing your everyday eating habits. Basically, you need to quit the three-full-meal system. Eating big meals three times a day is not really healthy although it may seem energizing - especially if you've been used to it. What you should do instead is to eat small meals several times a day (about seven times a day or every three hours).
You see, your body needs a constant flow of nutrients especially if you are burning a lot of calories through working out. Eating three big meals will leave long gaps in between. The lack of constant flow of nutrients may be more harmful to women than men, so make sure that you follow this new routine.
Eating balanced meals - Following a proper and balanced female bodybuilding diet is very crucial if you want to gain optimal results. There are a lot of women who vigorously work out and train to achieve their goals. Unfortunately, some of them complain of insufficient results. This is normally due to improper and imbalanced diet.
Basically, protein is very important when trying to lose fat and gain muscles. Protein is basically the building blocks of the body and muscles. You should consume more lean meat and products that are high in protein such as chicken, fish, lean red meat parts and protein shakes. You should also consume much of these proteins during breakfast for maximum effect.
Employing the right trainer or coach - Bodybuilding can be a daunting activity especially for a woman. The assistance of an expert trainer or coach who can lead you all the way towards the achievement of your bodybuilding goals is important especially if you are just starting out. The coach or trainer can provide you with good advices and tips on the female bodybuilding diet and in my opinion is it paramount for someone who is serious about getting toned and lean to consult in the right expert advice and training. They can take you to your perfect body goal quickly, saving you time and effort that you might have spent trying things that have no hope in getting you to your dream body. It is also necessary to get into a programme that understands you and your requirements. It took me a long time before I got to where I wanted to be because I was seeking advice from the wrong people and programs!
Linda S Barker takes pride in all the women she has helped achieved their dream physique by giving them a firm foundation of what is required in the workout programs, their diet and their mentality. Her mission is to bring fresh and upto date information about how all the things one needs to get them closer to the results they want to achieve.
Visit her site, for more information on products which are currently absolutely the best ones in the market today.
Click Here to get started right away.

lundi 21 octobre 2013

Cellucor C4 Extreme For Superb Bodybuilding

If you regularly work out, are a sports buff or an athlete, you know that energy is everything. With enough energy, you can do anything you want or even exceed expectations. Workout supplements can give you that boost, that's why the supplement market abounds with countless of brands extensively advertising that their product is the best. Then again, very few actually deliver according to their promises, such as Cellucor C4 Extreme. As a powdered energy supplement, C4 Extreme outperforms other energy enhancers in its class. Not only does it make you more energetic, but it also gives more stamina. What makes C4 so great?
NO3 or Nitrate, the advance compound in the C4 formulation enhances the effectiveness of your bodybuilding exercises. What makes C4 live up to its "Extreme" label is the combination of NO3 and Creatinine that increases the solubility of water in the muscles, resulting to better absorption. Another ingredient is Beta Alanine- it arrests fatigue and promotes muscular endurance. Beta Alanine is the element responsible for increasing your stamina and energy levels. Those times when you want to lift more weights but can't because you no longer have the "oomph" are not a problem anymore because of Beta Alanine. Caffeine in coffee keeps you up- Cellucor Extreme has it, too. Niacinamide and Folic Acid are two other components. Niacine, a water- soluble B- Complex vitamin, also called Vitamin B3 is an important nutrition for bodybuilding. Another B- Vitamin, Folic Acid promotes healthy cell formation and higher energy levels.
Unlike other "tasteless" supplements, Cellucor is not a boring or bitter pill to swallow. Cellucor C4 Extreme is available in several delicious flavors, and even more tasty than usual, with other variations of icy blue razz, fruit punch, green apple, orange and watermelon.
How is Cellucor C4 Extreme taken?
Mix 1- 2 scoops of the powdered energy supplement with water or juice and drink 15- 30 minutes before workout. Those new to Cellucor Extreme should take it slow and easy for starters. Start with one scoop and gradually work it up to two.
Supplements are supposed to augment your nutritional requirements and support your exercise routine. It does not and cannot do the job alone. A healthy and protein- rich diet still is a major requirement for successful bodybuilding. Cellucor C4 Extreme has rave reviews as a bodybuilding supplement, but you will need to eat like a normal, healthy person and bodybuilder to get the best results. Eat well, keep a healthy bodybuilding routine, take supplements and consult an expert fitness trainer so you do bodybuilding exactly the way it should be done.
Discount Bodybuilding Supplements are available at Nutrition Warehouse. Augment your bodybuilding nutrition for more energy, strength and stamina. Choose from a wide selection of sports supplements and bodybuilding supplements to dedicate yourself to fitness and a healthier lifestyle.

dimanche 20 octobre 2013

Natural Bodybuilding Diet: The Best Way to Success

Bodybuilding has become a popular trend in today's healthier lifestyle. When you choose to shape up with bodybuilding, it comes with a lot of challenges. These challenges include discovering the true meaning of commitment, self-discipline, dedication and strength - both mental and physical. As well as heavy workouts and exercises, it is also important to have a healthy diet. A natural bodybuilding diet can be a very good diet meal plan, to help you easily achieve a great bodybuilder figure.
What Is Natural Bodybuilding?
Natural bodybuilding is to choose to build your physique without taking any drugs such as steroids, pro-hormones, or other banned substances. It means that there is no substitute for hard work in the gym and a disciplined diet. Being diligent and determined will make you a successful bodybuilder.
Proper Bodybuilding Diet
A sample natural bodybuilding diet meal plan
07:30 Breakfast
3 eggs, 100gm wheat bread, 300ml orange juice,
10:00 Protein shake break
500ml skimmed milk, 30gm milk protein powder, 1 banana (100gm)
12:00 Lunch
1 piece large chicken breast grilled without oil, 150gm brown rice, 5 florets steamed broccoli
3:00 Protein shake break
250ml apple juice, 250ml skimmed milk, 30gm milk protein powder
6:00 Dinner
200gm medium salmon steaks, oven baked, 100gm broccoli, 100gm asparagus spears
7:30 Post workout shake
250ml orange juice, 250ml skimmed milk, 30gm milk protein powder
9:00 Supper
50gm slice of chicken breast, 400gm quark or cottage cheese, 100gm cherries
Nutrition plays a crucial role in a bodybuilder's physique and performance. One way to reach your fitness or bodybuilder's goal is to understand the concept of a good nutrition meal plan and nutrition timing. Stated above is a sample of natural bodybuilding diet meal plan. This diet meal plan must carefully meet the calculated specific requirements of daily energy and other basic micronutrients, to make the goal of having lean muscle and of decreasing your fat mass. Basic micronutrients such as protein, carbohydrates and fats should always be present in your bodybuilding diet, since you are not taking any supplements or steroids. Proteins are building blocks of muscle tissue, which are necessary for the reconstruction of your muscles during training. On the other hand, carbohydrates will help give you the energy needed for your workouts and also are essential to gaining muscles. Fats are also important for building muscles and assisting the body in functioning properly.
You will find that once you have been on this bodybuilding diet for a short time you will soon begin to feel the effect it is having on your body.
Fitness bodybuilding is an art. To get those muscles and sculpt them to a perfect body needs proper nutrition and specific exercises. To find more information please visit

jeudi 17 octobre 2013

How To Build Body Muscle to Make Sure Your Body Looks Attractive

Many men around the world workout to build muscle, but it's only a certain percentage of those men that have a body that look attractive. Sadly, not all guys that are keen on maintaining a fit body get the right look for their physique that attracts women. There are a number of factors one must pay attention to when building muscle to make sure you end up with a body that attracts.
Bodybuilding is the process of modifying the body's musculature to increase muscle size through diet and lifting weights. If you are interested in bodybuilding just to get bigger muscles, then that is possible, but you should be aware that getting a body to look attractive requires a certain approach towards diet and training that that is oftentimes different to a program to get bigger muscles.
In order to increase the size of a muscle the procedure is to eat at a caloric surplus, lift heavy weights to tear the muscle and rest the muscle to repair itself and grow bigger. Once that procedure is maintained in a progressive pattern your muscle should get noticeable bigger over a period of time. However, there are many other variables involved in this process that affects the results that you get from diet and training including the look of your body.
While there are many men who train to get muscles all over their body to be as big as possible, lots of guys on the other hand want a moderately muscular body like fit male models. Male models that lift weights to build muscle do not aim for big bulky muscles like bodybuilders. In fact, it's a critical requirement of their profession to not look overdone with muscles.
The reason male models have to avoid looking overly muscular or getting any outcome at all that doesn't look neat is because their job is to portray an attractive male physique. They are place in magazines, commercials, music videos and other promotional campaigns to be seen as role models of what an attractive male body should look like. So if you want to build muscle to get a body that looks attractive, you need to aim for a body like male models who possess well-built bodies.
Most Hollywood actors these days who get in shape to prepare for film roles usually aim for a male fitness model type physique. They always aim for an average amount of muscle, and they take the right steps to get as lean as possible. Some Hollywood actors who got that look unexpectedly, suddenly got into the fitness spotlight, and women started seeing them as sex symbols when they were never held in that position before. That is how dramatic such body transformation can be in Hollywood.
You may not be a Hollywood actor or a male model, but you may want to do something that can significantly improve your physical appearance so you can feel good about your self, or get a nice girl to notice you. Well, you too can get a nice lean and toned physique to look hot, you just need to use the correct guidelines that will take you there.
Get more info on building muscle correctly to get a body like a male model downloading this this free eBook. Real secrets revealed to get a stunning male physique.

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mardi 15 octobre 2013

Tips on Choosing the Best Bodybuilding Supplements

With the cost of living rising substantially every day, it is no surprise that saving money is all that's in people's minds these days, bodybuilders included. To get the lean, mean, ripped physique that they are aiming for, they will need to complement their diets regimens and intense workout with a substantial supplement stack, one that will serve them in good stead pre, intra and post workout. But what does a bodybuilder do, when they don't have enough funds or means to buy the supplements they need?
He chooses supplements that are tailored to fit his fitness goal that's what. He also lists down what his specific requirements and needs and does research on what supplements will offer the greatest return of investment, that is to say, the supplement that will provide visible results. He will also know how to differentiate between supplements he must have and accessory supplements he can add to complement his supplement arsenal if necessary.
Any bodybuilder should understand that a supplement that isn't effective and doesn't do anything for him is expensive and shouldn't even be considered. Salesmen will try to persuade you to buy something you don't need just to get a fat commission and some well-meaning friends may recommend something that they've used before but think about it - are they offering you what you really need?
With so many different supplements available in the market today, it is terribly easy to get misled. However, in the interest of helping you narrow down your choices, here are the five basic and most-needed supplements that you should get, not only because they aren't as expensive as you would expect but because they form the essentials you need to achieve your fitness goals:
1. Protein Powder
Protein powders are on top of this list because not only are they the most inexpensive form of supplements, they are also great for your post-workout nutrition. You need protein powders to keep up your required daily protein intake and since most people can't eat 5-7 meals a day to do that, they turn to protein powders to fill up the gaps and most of those that you see available in the market these days are able to satisfy that particular requirement.
2. Multivitamins
Since your body often gets depleted of the much-needed nutrients and vitamins when you are doing bodybuilding, multivitamins are you best bet to keep your body from being deprived of what it needs. They not only keep your hormone levels steady, they also aid significantly in muscle repair and recovery to help you keep up with your intense routines.
3. Fish oil
Although one of the aims of bodybuilding is to lose fat, there are good fats that we need in our bodies so they can function properly, among them essential fatty acids that fish oil can give. Fish oil has Omega 3 fatty acid that helps maintain joint flexibility, as well as ensure normal functions of the brain, nerves and vision.
4. Creatine
During bodybuilding, our muscles rapidly weaken because the energy stored in them gets used up pretty quickly. Creatine is responsible for the production of ATP or adenosine triphosphate which are short bursts of energy that help you keep up with your intense routines. It helps you do rep after rep without quickly hitting a fatigue wall and increases your strength during your workout.
With so many products available in the market today, no one can blame you if you fall for the hype and get what is popular, rather than what you need. You don't need supplements that break the bank but supplements that you need will help you save money because they will help you achieve your fitness goals easily and effectively.
It's easy to find the best and most affordable supplements for you, especially when you visit Nutritionwarehouse here and find bodybuilding supplements that are low in price but big in quality.

dimanche 13 octobre 2013

trust food for bodybuilding

When you think of bodybuilding, your first thought is probably exercise and weight lifting. Although that is an important part of building muscle, it is not the only reason. The food that you put into your body is also a big factor to give your body the fuel it needs to grow and get bigger. Also, with the right nutrition, your body and mind will be able to last longer and give you more energy.
The correct foods for bodybuilding would be foods that are high in protein and carbohydrates and low in fat. Here are a few examples of foods that are great to help you reach your fitness goals.
Egg whites are great for breakfast. Only the egg white though because the yolk is the part of the egg that contains fat.
Oatmeal is great for a carbohydrate source because it's complex carbohydrates will boost your energy for the day. It is low in fat and high in fiber. The energy you get from the oats will last a while, which helps later in the day.
Tuna is one of the best sources of protein that bodybuilders can have. It is rich in protein, it requires little or no effort to fix depending on how you like to eat it and it is very affordable. You can get tuna for less than 75 cents a can in most places.
Chicken is very popular among bodybuilders. It provides protein, and it tastes good.
Almonds are a good source of Vitamin E, magnesium, potassium, zinc, iron, fiber and a good source of monounsaturated fat which is healthy. They have a lot of calcium also.
Beets have nitrates which increases Vasodilation (dilatation of your blood vessels) and improves your performance. In the Journal of the Academy of Nutrition and Dietetics it says eating two medium beets 75 minutes before exercising will improve your performance, decrease the amount of oxygen, and reduce the perceived level of exertion (the physical and mental effort) needed to exercise.
Chocolate Milk (when you are out of your protein powder). The added sugars boost the carbohydrates giving more muscle-building calories ad recovery-boosting carbs. Studies show when comparing a traditional sport drink that contains carbohydrates and electrolytes, chocolate milk higher in rank at re-synthesizing muscle glycogen, stops muscle break down and kicks muscle growth into action.
Raspberries improve digestive heath so your body is able to extract all the nutrients. They are the berry that has the most fiber in them with 8 grams per cup.
We have over 200 bodybuilding recipes and unique meal plans to keep your diet interesting and your taste buds happy in this awesome bodybuilding cookbook.

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vendredi 11 octobre 2013

top Tips For Gaining Weight and Muscle

It appears that practically everywhere you look, no matter if it is on the internet or in magazines; there will be more than enough articles about how to put on weight and bulk rapidly. The prospect of putting on weight and bulk can appear to be a bit of a long winded task from the off, and this is on the grounds that you are going to have to alter your dietary patterns and in addition, your existing exercise workouts.
Altering your Existing Eating Habits
To begin with, you will need to alter your dietary habits, including what sorts of foodstuffs you consume, as well as when you consume. Assuming that you do not get the balance between sustenance intake and exercise, then you will discover that it takes a lengthy amount of time to realize your weight and muscle target, which you would have set yourself at the beginning. Begin by exchanging those foodstuffs that are high in fat and sugar for ones that are high in protein, for example eggs and red meat (make a point to trim any abundance of fat off). A good liquid intake is vital, although that does not mean that you have to rush out and buy loads of energy drinks, water is just fine on its own. In addition to drinking water, milk is a great alternative, as it contains calcium and protein.
Sleep Better and Work Out
As you will be doing more working out, that means getting a much better night's sleep in order to avoid burnout, a good night's sleep will assist your body with the task of increasing the mass of your muscles, which occurs thanks to the increase in hormone production that takes place when you are in intense REM sleep.
Additionally, you will also be required to alter your workout routine, and one of the easiest ways to do that, is to attempt to do some light workouts prior to breakfast. As well as doing cardio-vascular workouts, don't ignore to do those crucial abdominal exercises as well, but do not overdo your workouts, an hour each day is enough to be going on with. Trying to do too much too soon will only put you at risk of harm, which will only set you back days or possibly weeks in your workout routine, so it is a good idea to keep well within your threshold prior to increasing the quantity of workouts over a period of time. As soon as you get into a schedule you will rapidly start to become aware of the benefits, and even though weight and muscle gain will not occur instantaneously, you will soon start to observe the difference.
When I first started training to gain muscle, I found the Weight Gain Network to be a great resource. However, if you are just looking for a good place to start then look out for a bicep workout for mass building to get you on the right track.

mercredi 9 octobre 2013

fitness and healthy natural foods,

A healthy diet is vital to a great exercise program. What you eat will make or break what you are trying to accomplish with even the most thought-out and perfectly executed fitness program. But contrary to what many people believe, fats should not be avoided when you are putting together your list of fitness foods. But let's be clear, only healthy fats. Here are five that if prepared the right way will deliver the goods: 1. Wild Salmon. Salmon is an excellent source of animal-based omega-3 fats, protein and antioxidants, which are all important for nutritional fitness. Due to the environmental contamination of many of the feeding grounds of fish we have to take into account the possible toxic contamination of these fish. This is especially true with farm raised salmon. Much of this contamination is concentrated in the skin and fat of the fish, so I would recommend under no circumstances should you eat this part of the fish. Wild Alaskan salmon is your best bet, and it should be part of every fitness diet. 2. Avocado. This fruit is rich in monounsaturated fat and is easily burned as energy. Many people when exercising turn to carbohydrates, but turn to sugar, which is where we gain our excess body fat. People generally eat way too many carbohydrates, and biologically although they are necessary our needs are met with very small amounts. And today's western diet is heavy in carbs. If we cut back on carbs as we should, they should be replaced with high quality fat such as avocado. Additionally they are high in potassium and low in fructose. 3. Eggs. Particularly if the eggs are free-range, eggs contain healthful saturated fats and cholesterol. This along with the fact that it is a great source of protein makes it an excellent workout food. Another factor for their yield of health benefits is the way you cook your eggs. It is found that the more they are cooked the more antioxidant loss they will have. 4. Chicken. Again, as with almost all healthy natural foods, the way they are prepared will determine if you lose that nutritional value. Chicken breast is the leanest, but is loaded with high-quality protein and essential amino acids for muscle growth and maintenance. But it can only be the breast meat alone. Comparing the chicken breast meat alone when it is roasted versus the meat and skin when batter-fried, fat content goes up about six times. And it goes without saying that this isn't the healthy fat we are after. 5. Coconut oil. Simple carbohydrates are normally what we use for instant energy, with as stated earlier too many unwanted side effects. Coconut oil is the richest source of healthy fatty acids called MCFSs that nature has to offer. Half the fat content in coconut oil is lauric acid, which has unique health promoting properties. Coconut oil is a much better quick-energy option than carbs or sugar. People have had the false impression that if you eat fat it will turn into fat on your body. This may be true of the wrong kinds of fats, or convenient processed foods that are not really food in the truest sense. Consuming foods that are as close to their natural state as possible will yield the optimum health and fitness benefits. Finding foods that are truly organic take some research, you have to look at the facts. On our website we will not only will we tell you which foods will help in aging in a healthy way, but but also how to exercise. Diets with Mediterranean food fit this agenda. Find out more about this and other healthy foods on our website Rich Carroll is a writer and avid health advocate now living in Chicago. Article Source:

lundi 7 octobre 2013

Learn How to Build Muscles and fitness

Anybody who is into fitness has a dream of someday having that amazing body with the huge muscles and the washboard abs but they also want to know what is the fastest way to get to that point. Knowing the right information on what you need to do to gain muscle the fastest way possible is going to be what sets you apart from the average looking people and is going to boost your progress the next time you go workout at the gym. Tips For Gaining Weight and Muscle by Natali Sage It appears that practically everywhere you look, no matter if it is on the internet or in magazines; there will be more than enough articles about how to put on weight and bulk rapidly. The prospect of putting on weight and bulk can appear to be a bit of a long winded task from the off, and this is on the grounds that you are going to have to alter your dietary patterns and in addition, your existing exercise workouts. 3 Tips on How to Build Muscle Fast Without Using Weights or Machines by James Louis Prince While it is true that exercises which require weights and machines to build up muscles are effective, the truth is that they are not always practical or expedient. For instance, some people have no time to go to a commercial gym and they may not be able to afford to buy standard exercise machines and weights to workout at home. However, here are some effective yet little known tips which will help you build muscles just as fast even without resorting to using weights or exercise machines. Nitric Oxide - How Does Nitric Oxide Work? by Nadir Pinto Nitric oxide, which is also called nitrogen oxide or nitrogen monoxide is a free radical. The molecule is denoted by NO in chemical form. NO is different from nitrous oxide which is toxic by its nature. How to Build Muscle Definition - Steps Guaranteed to Get You Cut by Lucas Aleksander This article outlines steps that are necessary to see the strong muscles that you have built. If you follow the steps outlined you will discover how to build muscle definition in the fastest most efficient way possible. How to Avoid Training Plateaus by Ben Wales It's terrifying when a person who is new to lifting hits his very first plateau and going to the gym stops giving him the results he wants. Unfortunately, this means the honeymoon is over. Lifting Weights For That Perfect V-Taper Back by D. Champigny When lifting weights for bodybuilding or fitness athletes, male or female, one of the main goals is building that perfect body image. And while men and women usually differ in their desired final look, both want that sexy v-taper to their back...