Tips For Beginning Bodybuilding

March 23, 2010 by  
Filed under Muscle Building Tips

Do you have too much fat and not enough muscle? Not only is this unsightly and can undermine your self confidence but it can also be unhealthy!

And when your health begins to deteriorate because of such excess fat, you must think hard about beginning bodybuilding. I will be honest; it is not going to be easy. But with the secrets in this article you must find it simpler than you might have thought.

The best way to start is by getting rid of all that extra fat, and a healthy diet is by far the best way to do so. Eat food low in fat, in addition to incorporating vegetables and food high in lean protein. Negative calorie fruits like lemons and oranges can burn out fat as well as give you a balanced diet. You should also drink a lot of water and refrain from intoxicating substances like alcohol and cigarettes.

You should think about beginning bodybuilding right away as well since the more muscle you have the more fat your body will burn. Begin with jogging and cycling exercises to boost your level of endurance, since you are going to be doing weight lifting in the coming weeks. Endurance exercises must be done at least five times a week.

The next step is to do light muscle building exercises. Such exercises include: press ups; push ups; skipping; legs ups and sit ups. The reason why these should be light is that your muscles will still be too weak to endure heavy exercises, and they can be damaged in the process.

When you are in full shape you can then start seriously lifting weights. Start by using light weights you can handle, and then gradually move onto to heavier weights. This makes sure muscles do not get fatigued and torn, things that can affect you negatively.

When beginning bodybuilding, it is important to remember that you should do the exercise very slowly. Lift the weight to a count of 5 and hold it for a count of 5 then go back to the starting position for a count of 5. You should lift the heaviest weight you can handle and once you can do 10 reps easily, move on to a heavier weight.

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The Best Muscle Building Foods

March 23, 2010 by  
Filed under Muscle Building Nutrition

In as much as body building is about lifting weights and rigorous exercise, it is also about what you eat and making sure you add the right muscle building foods to your diet can go a long way to helping you gain that body you have dreamed about.

You can lift as many lbs of weights as possible but not be able to amass a single pound of muscle if you don’t feed your body properly. Certain body building foods will make you gain muscle fast when you incorporate them into your daily body building regime. Here is a brief guide to muscle building foods.

Protein is the best source of muscle building nutrients. No other food derivative assists in muscle build up as much as organic protein. Eat chicken, fish, egg white and beans on a rotational basis to get fat free protein. Steak and other fatty proteins do not help much as they already contain the fat compounds that you are actually trying to get rid of.

Carbohydrates provide you with the necessary energy to work out. If you did not know carbs contain all the energy the body may need to function. Without it you can find yourself becoming awkwardly tired after only a couple of hours of exercise. Whole wheat products, corn flakes and rice are good sources of carbohydrates you must incorporate into a muscle gaining diet.

Water is the healthiest substance you can ever get in this universe, so drink large amounts of it. Water acts as an antioxidant that removes toxins from your body. Without water toxins can build up and cause fatigue and stress, two conditions that can act negatively to your plans. But the water must be clean and from a source that is reliable.

Of course, you want to make sure you include a lot of muscle building foods, but not so many that you overeat and gain fat! One thing you could try is to eat 5 or 6 smaller meals a day instead of 3 large ones. This can help keep your metabolism up and help you burn fat all day long and well into the night.

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Workout Routines To Build Muscle

March 23, 2010 by  
Filed under Muscle Building Tips

Workout routines to build muscle can help turn a pudgy person into a beefy bodybuilder -just make sure you use your new muscle in a positive way!

When I was still very young-perhaps 10 years old- I was so fat that even my mother used to boast about my “baby fat”. But as I grew older I began to hate the fact of not being able to get to distant places without breaking a sweat. This was when I started working out and ever since my life has been so fulfilling. I used a few workout routines to build muscle and before I knew it I was the biggest guy in the neighborhood.

The very first thing I did was jogging. Somehow jogging every day in the morning has a way of orientating you into becoming a work out freak. Slowly I began to ward off the excess fat that had formed layers over my body muscles. Believe it or not but if you do not get rid of that fat building muscle can be harder that anything known to man.

As time went by the body fat slowly disappeared, but not without one useful tip. Staying positive and realistic is very important. As workout regimes get more tiresome you might feel like giving up at any stage of the way. This is because you will be trying too hard to get to a point that is unattainable in the short period of time you would have given yourself to lose a certain amount of weight. Stay realistic and positive.

Of course, the best workout routines to build muscle include weight lifting exercises. You should try to work all the muscle groups in your body. Chest muscles, arm muscles, leg muscles. The best way to build muscle is to do very slow repetitions of each exercise with the maximum amount of weight your muscle can handle. As soon as you can do 10 reps, then move up to a 20% heavier weight.

A good balance between aerobic and resistance exercises is the key to cross training. Cross training brings about a cleaner muscle tone in a short space of time without exerting too much psychological pressure on yourself. Try it out and see the benefits within a month of rigorous training.

As you exercise more tearing of fibers can occur more than often. It is for this reason that you must skip a day or two between your workout routines to build muscle. This gives the torn muscles to heal and reform. So when this happens muscle mass will build up and before you know it you will be signing up for the iron man competition.

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Lose Fat, Gain Muscle

March 23, 2010 by  
Filed under Muscle Building Tips

A lot of people think exercise is as easy as: lose fat gain muscle. Unfortunately the reality of it is not as rosy and romantic as this is spelt out to be. Quite a number of techniques, methods and guides must be implemented before you can look at yourself in the mirror and manage a smile. Here I am going to show you the different ways you can use to lose excess weight and build up muscle.

Body fat builds up on top of muscle fibers thereby making it hard to gain muscle. To remove these excess fats and calories you should increase your body’s rate of metabolism. Metabolism can be increased in a very simple way: having small meals after relatively short periods of time. With time you should see yourself losing all the limiting calories and fats.

A fat free diet should be replaced by a healthy one if you want to lose fat and gain muscle. In order for you to lose more weight you ought to start reducing your intake of fast foods and food prepared with too much fat. The moment you remove such foods from your diet you must replace them with vegetables, specifically negative calorie foods such as lemons and grapefruits.

Now, the most important part. With all the fat eliminated the next step is to start muscle building exercises. Build your endurance slowly by jogging and cycling every day. This sort of exercising prepares you for when you intend to step up a gear or two further in your exercises. In addition to this it also builds up muscle steadily.

It is at this stage that you must add one more thing: muscle building. Start lifting weights gradually by lifting weights you can handle. Lift weights for as long as 30 minutes every day and on top of that do sit ups, press ups and leg ups. With time you should be able to look at yourself in the mirror without being tempted to smash it.

Lose fat, gain muscle – it’s not as hard as you think!

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How You Can Build Muscle Without Weights Easily Anywhere

March 23, 2010 by  
Filed under Muscle Building Tips

It is possible to build muscle without weights as some people do not like the straining that weight lifting can put on the body. These exercises are perfect for those that may not have time to visit the gym or do not have their own weights. Most of the exercises include using your own body weight instead of weights.

A few exercises that do not require any other sort of exercise equipment include pushups. Pushups can be done on your toes and knees or you can have your hands up on a bench or step. There are different pushups for different difficulty levels. Regular pushups just work mainly your chest and shoulders. To work your upper arms and triceps you can use triceps pushups of close grip pushups.

A few leg exercises include squats and lunges in order to build muscle without weights in your legs. Squats will work your quads and lunges work the butt and hamstring. You can do stationary lunges and then dynamic lunges where you change legs as this will work your butt muscles even harder. To work your calves you can also do standing calf raises off a step so you drop your heels and then rise up on your toes.

There are many different crunches you can use to work the stomach and core muscles. There are bicycle crunches, regular crunches, twisting crunches, lower abdomen crunches and more. You can also do planks and twisting planks to work the abdomen even more.

Besides exercises you also need to make sure you are following the proper diet in order to build muscle without weights. You can supplement your diet using protein shakes or changing your diet to focusing more on lean protein instead of carbohydrates. The foods you eat can also help your body recover after you have done these exercises. There are specific types of supplements that can be used to help your recovery period.

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Lose Weight And Gain Muscle By Switching Your Diet

March 23, 2010 by  
Filed under Muscle Building Tips

Weightlifting is the best way to lose weight and gain muscle. Most people do not realize that the more muscle you have the easier it is to lose weight as the more muscle you have the faster your metabolism can work. You need to think about what your main goal is as losing fat is a bit different from building muscle, though you can do both at the same time.

By losing fat using weight training you also will put on muscle so your overall weight may not change. In fact since muscle weighs more than fat you may find you actually have put on some weight. However you should keep track of your measurements as well because you may be putting on weight but losing inches around the waist.

To lose weight and gain muscle you need to follow a decreased calorie diet and for muscle building you need an increased calorie type diet of training. You can rapidly change between each type of training to reach your goals. To get the maximum results you need to completely focus on each type of training during the specific allocated times.

You can do a schedule and switch every five days. For the first five days focus on fat loss and reduce the calories you eat each day for fat burning. To boost your metabolism you will need to decrease the rest periods between your weight training sets. You also should see about performing more sets for each muscle group. You need to stop one rep short of stressing your muscles too far. It is also important to use high intensity interval training.

Now for the next five days you want to increase your calorie intake for muscle mass. Learning to lose weight and gain muscle can be tricky this way as you would think that you should decrease calories, but your muscles need food at this point. You want increase rest periods between weight training sets and do fewer sets but keep up the intensity. Do not do any cardio and make sure you keep drinking plenty of water.

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Foods For Muscle Building Diets

March 23, 2010 by  
Filed under Muscle Building Nutrition

Muscle is something most people wish to have. Whether it is to build them, get them leaner, or make them more strong and firm, they are an important component in keeping the human body healthy, strong, and fit. The following foods for muscle building diets will help you get the muscles you desire.

In order to build muscle in addition to training and exercise, you have to stay away from bad fattening foods. You want to stick to a diet rich in fruits, vegetables, good carbohydrates, proteins, and healthy fats only. These kinds of foods not only help with building muscle, but also maintaining it.

Here are some specific foods to eat to promote muscle development. Lean proteins such as chicken and fish are important if you are building muscle. Whole eggs are also rich in protein. You will want to eat both the egg white and the yolk. The yolk contains a lot of nutrients, protein, and vitamin A, D, and E. Do not consume too much though because the yolk does contain some cholesterol.

Another is berries. Raspberries, blueberries, blackberries, and cranberries contain antioxidants and are also good for overall health in that they prevent diseases that can occur in the eyes and heart and prevents cancer. Eating these with yogurt that is plain and healthy is especially good.

Spinach is a great food to include in muscle building diets because it prevents muscle loss. It is high in nutrients and protects your body from cancer and heart disease as well.

Last, water is very important. Muscles are able to recover if your body is hydrated and that is why drinking plenty of water is crucial to muscle health. At least six glasses containing eight ounces of water each should be drunk each day.

That was some information on muscle building diets. If you are serious about getting more muscle and being a stronger individual, they are worth looking into. So live strong and be healthy.

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Tips To Maximize How You Burn Fat And Gain Muscle

March 23, 2010 by  
Filed under Muscle Building Tips

If you want to achieve that toned and sleep look no matter your gender is to burn fat and gain muscle at the same time. However to achieve this you need to figure out how your body builds muscle and burns fat as you should not believe what you read or hear on ads and infomercials.

When you are on a maximum fat loss program it can be hard to burn fat and vice versa works for building muscle. The burn fat you want to follow a complete body resistance program. This type of weight training will burn calories while you are building muscle.

This type of training will help to increase your metabolism so you can burn fat and gain muscle and the more muscle you have on your frame the higher your metabolism as muscle is needed to lose fat. The best type of training is circuit type training and you should do this about two or three times a week.

Your diet should consist of eating healthy foods such as healthy fats, lean protein and complex carbohydrates. You also should eat four to six different times during the day about two to three hours apart. This type of eating keeps your metabolism constantly burning fat.

When doing cardio exercise you want to use interval training to burn the maximum amount of fat as possible. This works by switching between low intensity and high intensity cardio. An example of this is jogging at a moderate pace for 2 minute and then changing to running full out for a minute. Then repeat this for several times.

If you notice you are hitting a plateau then you should change up the exercise you are doing as your body will get used to the exercise and will need something to change to jump start it to burning fat and gain muscle again.

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Tips And Secrets To Quick Muscle Gain

March 23, 2010 by  
Filed under Muscle Building Tips

It is not everyone who is built for exercise and muscle gain. Our different body structures and underlying genes determine to a great extent the manner with which we should go about exercising for the sole purpose of gaining muscle. If you are really eager about building muscle then read on for a few secrets to quick muscle gain.

Generally the best way to start your muscle building training regimes is by getting rid of body fat. Body fat can build up on top of muscle fibers to the point where gaining muscle can seem almost impossible. The easiest way to burn excess calories and fats is to increase your body metabolism. This is best achieved by eating small meals over short periods of time.

After having done this the next step is to get yourself into the right body shape to sustain your exercises. In order to do this you must start jogging and cycling every single day. This helps you a long way in building your body’s resistance to the rigorous exercises you will be expected to do later on. Apart from building resistance this assists in burning fats and calories that prevent the buildup of muscle so therefore aids in quick muscle gain.

Gradually start lifting weights. Lifting weights is the next and most obvious step after all the fats and calories have been removed. But make sure you lift weight that you can handle. If you try lifting weights that are too heavy you can easily damage your muscles and induce the concentration of the fatigue that leads to muscle cramps.

The right diet for quick muscle gain is one that is in line with your intentions. Protein is the way to go as it actually brings about the growth of muscle tissue. In addition to this you should also incorporate fresh vegetables as they give the required amounts of vitamins and minerals to sustain you.

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Determining What Is The Best Muscle Building Supplement For Bodybuilders

March 23, 2010 by  
Filed under Muscle Building Nutrition

What is the best body building supplement?

There is no magic pill for people to take which will instantly enable them to quickly gain muscle. However, there are specific nutrients and health products that bodybuilders can buy that will help them achieve the best possible results from their exercise program. These gym enthusiasts should carefully research and determine what is the best muscle building supplement for them to purchase.

Bodybuilders usually ensure that their diets are loaded with protein, which contain the essential amino acids that the body needs to build muscle. The 3 popular types of protein supplements include whey protein shakes, casein and egg protein shakes, and blended protein shakes. Blended protein shakes, usually in the form of meal replacements, are the most convenient because it provides different protein types in one serving.

L-Glutamine makes up approximately 60% of the free amino acids in the body and thus is the most abundant amino acid in the system which is why some think this is the best muscle building supplment. Due to its chemical structure, glutamine promotes the increased synthesis of muscle tissue and also prevents muscle breakdown. Therefore, this is one of the most important supplements that a bodybuilder can take to build up muscle and to aid in muscle recovery.

Bodybuilders are typically aware that they should eat a high protein diet, but should not forget to include complex carbohydrates and healthy fats in their diet as well. If the body does not receive enough carbohydrates, it will break down and burn muscle for energy. Also, if the body does not get enough healthy fats, testosterone production which is an important muscle building hormone will decrease.

Although it is technically not a nutritional supplement, water is an essential fluid that muscles need to be healthy. Muscles are estimated to consist of 70 to 80% water; blood, which delivers nutrients to muscles, consists of 80% water. Therefore, muscle builders should try to drink at least 1 liter of water every day.

Muscle building is a complicated process in the body and nutrients have an integral role in that process. Body builders should examine their diet and nutritional needs before determining what additional nutrients and supplements need to be taken to fully enhance their exercise program. Finding the best muscle building supplement that compliments your current eating habits is always the best way to go.

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Weider Max Weight System

March 23, 2010 by  
Filed under Products

  • Home strength-training system with up to 240 pounds of quick-change resistance
  • Employs unique system of cables, cams, pulleys and swivels to work upper and lower body
  • High pulley provides up to 15-plus exercises, while low pulley delivers 40-plus exercises
  • Compound Resistance System provides complete range of motion for better efficiency
  • Includes lat tower, leg developer, and preacher pad station; lifetime warranty on each bar

Product Description
Combining a compact, vertical design and resistance-rod technology, the Max by Weider packs more muscle-sculpting power per square inch than any ordinary weight system on the market. With up to 240 lbs. of quick-change resistance, the Max by Weider allows for fast weight adjustments. The Max boasts an easily removable seat that allows you to move from one exercise to another quickly-providing the perfect environment for circuit-style training. The Max also comes wit… More >>


Weider Max Weight System

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Marcy Diamond MD2109 100-Pound Stack Gym

March 23, 2010 by  
Filed under Products

  • Heavy duty steel tube frame with durable powder coat finish
  • 100 lb. vinyl coated, selectorized weight stack
  • Dual function press arm provides chest press and independent pec fly exercises
  • High density boxed upholstery & oversized foam roller pads
  • High and low pulley station

Product Description
The Marcy Diamond100 lb Stack Gym features a heavy duty steel tube frame with a durable powder coated finish. The dual function press arm provides chest press and independent pec fly exercises. The high density boxed upholstery is constructed from top-grade plywood and high density foam. The 100 lb selectorized weight stack is vinyl coated. The foam rollers are oversized for comfort. This home gym has a 2 year limited warranty by the manufacturer…. More >>


Marcy Diamond MD2109 100-Pound Stack Gym

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PowerBlock SportBlock 24 Adjustable 3 to 24-Pounds per Dumbbell Set

March 23, 2010 by  
Filed under Products

  • Pair of adjustable dumbbell weights for efficient, cost-effective strength training
  • Adjusts from 3 to 24 pounds in 3-pound increments (3, 6, 9, 12, 15, 18, 21, and 24 pounds)
  • Selector pin lets you change weights easily, just like with weight stack at the gym
  • More compact and balanced than traditional dumbbells; padded handle for wrist protection
  • Offers maximum weight of 24 pounds per hand; limited 10-year warranty

Product Description
This set adjusts from 3-24 lbs in 3 lb increments (3, 6, 9, 12, 15, 18, 21, 24 lbs) in each hand. This set has a maximum weight of 24 lbs per hand and cannot be made heavier than the 24 lb maximum weight per hand.
It replaces 8 pair or 16 fixed dumbbells that would have a combined weight of 216 lbs.Amazon.com Product Description
The only dumbbell system that can expand to meet your strength needs, PowerBlock dumbbells are the most versatile and effective … More >>


PowerBlock SportBlock 24 Adjustable 3 to 24-Pounds per Dumbbell Set

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Bowflex SelectTech 552 / 1090 Dumbbell Stand

March 23, 2010 by  
Filed under Products

  • Stand for innovative Bowflex SelectTech 552 and 1090 Dumbbells
  • Ergonomically designed to protect your lower back
  • Comes with a built-in rack for hanging towels
  • Easily fits in any workout area in your home; wheels away for easy storage
  • 30-year warranty

Product Description
Designed for easy lifting. The perfect complement to your new Bowflex SelectTech Dumbbells. Not only does it look sharp, but it absolutely protects your lower back. You never have to bend down to pick up your weights again. They’re right there,ready to go. No strain. All muscle gain.Amazon.com Product Description
The perfect complement to your Bowflex SelectTech 552 Dumbbells, the Bowflex SelectTech 552 Dumbbell Stand features an ergonomic design that hel… More >>


Bowflex SelectTech 552 / 1090 Dumbbell Stand

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Valeo HW2 2-Pound Neoprene Hand Weights

March 23, 2010 by  
Filed under Products

  • Pair of 2-pound neoprene hand weights
  • Coated with nonslip neoprene material
  • Help improve muscle tone and core strength
  • Includes exercise wall chart demonstrating form
  • Ideal for curls, tricep extensions, and more

Product Description
Neoprene coated hand weights come complete with 2 weights and an exercise wall chart. The neoprene coating provides a comfortable non-slip grip. Weights help improve muscle tone and core strength and they enhance all aerobic exercise and fitness training.Amazon.com Product Description
Tone your muscles without heading to the gym day after day with the Valeo HW2 2-pound neoprene hand weights. Each hand weight is coated with colorful neoprene, which provid… More >>


Valeo HW2 2-Pound Neoprene Hand Weights

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