Protein For Muscle and Strength Gains

By Earl Homeward

Earl Homeward
Level: Basic

Hi I have been in the fitness industury for twenty seven years and have always wanted to contribute to fitness and nutrition in the writing ...

Notice how we are concerned more about how much weight we can lift for prolonged periods of time, sets and reps, on and off days, split training, drop sets, rest pause, pyramid sets and lest we forget that protein is one of the most important supplements we need to build muscle mass. Though every molecule of muscle is made from protein we eat, we never worry or give it a first thought. We have to worry about protein quality because it is very important to our goal of putting on as much permanent muscle mass as possible. So you must eat the right amount of protein the right way at the right time every day.
The best workout with teeth clenching effort will produce only some muscle and strength. The amount of protein you need for muscle building depends on the amount of muscle you naturally carry now. These amounts vary widely, depending on the individual body composition yet most recommendations do not come from a wide range of studies. Most figures are inaccurate for optimum muscle growth.
A precise guide to protein needs are derived from basic physiological needs. Most bodybuilders and sports enthusiasts use body weight as a criterion for how much protein they need when bodybuilders with the same body weight differ widely because of their muscle to body fat ratio. The protein you need is that which will maintain your lean weight and the extra amount required to grow new muscle. You need to know your muscle weight to find this amount. It is a myth that your lean body weight is a measure of your muscle only.
This is so not true! Your lean weight includes your bones, tendons, ligaments, skin, and all other organs. Athletes have the highest range of muscle to lean weight than the average person, if you don't know your lean weight, doing a body composition is a must. There are many systems out there to do this, these are a few of them:
Skinfold measurement
Body mass Index (BMI)
Waist to hip Ratio
Ponderal Index
Hydrostatic weight
(also known as Hydro densitometry or underwater weighing)
Near Infrared Interactance
Total Body Potassium (TBK)
Whole-Body Air-Displacement Plethysmography (BodPod)
Magnetic Resonance Imaging (MRI)
Total Body Electrical Conductivity (TOBEC)
Computed Tomography (CT)
Total Body Protein (TBP)
Just to name a few, your body replaces your lean body weight at various intervals. Depending on your body type we replace protein in our body every six months. Our muscle has the highest content of protein of our lean tissue mass. Your muscle also requires more protein than our other tissues for metabolism. Generally you will need as much as (1.40 g - 2.40 g) a lot of the replacement of protein comes from recycling amino acids.
So by multiplying 1.40 x 190 for that extra protein for metabolism the amount of protein you need to maintain lean muscle would be 266 grams per lean body weight. Even the couch potato needs more protein to keep his or her lean muscle mass from getting fat. Your body will deposit unused carbohydrates in muscle and liver cells, but there is no storage of protein, so for optimum muscle growth we have to eat the right amount of protein every day.
If you start missing this for just one week your body will start catabolizing your lean body mass to make up, if you eat the right amount of protein every day and train correctly you see new muscle gain on a regular basis.
It will take a lot of protein for your body to make new muscle than it takes for it to maintain the muscle that is already there. Most trainee doing weights can expect to gain between 10 - 20 lbs per year of lean muscle mass.
Diet and exercise are not the only cause that influences muscle gain, genetics also play a big role in your mass gains, how many years you have been training and your age also.
The genetic types are divided onto three types, Ectomorphs- these are thin hard gainers
Mesomorphs - these are muscular easy gainers
Endomorphs - these are fat easy gainers
Most men are ectomorphs mesomorphs mix, but can be mistaken for endomorphs because of the excess of body fat, and will only get a moderate muscle gain that is most of us.
266 grams of first class protein is needed per day for someone that is 190 lbs to get optimum muscle growth. You can get away with eating bad fats and carbs but they are only temporary energy supplies. Every time you eat bad protein it goes into your body to build bad structure, fat and sedentary bodies.
The only measure of protein is biological value (BV) which measures the amount of protein retained in the body per gram absorbed, so a score 150-200 has twice the (BV) as a score of 80 so if you want to excel, eat the high range of (BV) protein every day. Vegetable protein cannot be relied upon because it's (BV) is below the range.
You will have to eat a mountain of beans to get the same protein retention as a first class protein. No wonder gorillas forage so much. Our bodies do not digest them well, they ferment in our gut that cause odorous results. You can stop gas by using a product called Beano that has the sugar digestive enzyme alpha-galactosidase which work well for broccoli, wheat and other whole grains.
We are constantly told to eat a balanced meal to get our protein but meats do not have a very high (BVs) despite their use. In other words meats are not the muscle food we think they are.
Your best bet is Whey proteins which contain a lot of alanine and lots of the branched chain aminos leucine, isoleucine and valine which are used to make alanine and glutamine, so you can take supplementary branched chain aminos to provide your much need Alanine and Glutamine, branched chain supplements are anti-catabolic.
The best is whey protein which has a high (BV), di-peptide and tri-peptide bonds are keys to optimum protein metabolism and allows the body to retain twice the amount of protein Peptide protein formulas that preserve these bonds are those that use ion-exchange or Cross-Flow membrane extraction methods.
Ion-exchange whey has an increase in glutathione, a very important antioxidant, so if you want muscle, strength and a strong immune system then ion-exchange and cross-flow membrane whey protein is the best choice.
Good Whey protein brands that will give you bang for your buck are
Designer Protein (Next Nutrition)
Perfect Protein (Unipro)
Whey Fuel (Twinlabs)
Most bodybuilders make the mistake when using whey protein because they think that you do not need to use carbs when taking protein because excess carbs will turn into fat. After exercise the body needs protein and carbs to change it hormone balance. A mixed carbohydrate and protein drink has a greater long lasting insulin release which has the greatest increase in growth hormone and testosterone.
Protein and carbohydrates immediately after your workout reduces post exercise cortisol levels. High cortisol levels break down muscle mass protein and carb give your muscles glycogen to help keep cortisol levels to a minimum. This is the best anabolic way to go after a workout. You should take at least 40-50 g of protein after a workout mixed with carbs and essential fats within one hour of training to get maximum absorption.
Total amount of carbs depends on your total daily calories. For those who want to gain weight, if you are 160- 190 lbs your carb/protein/fat ratio should be anywhere between 40:30; 30 or 53:26:21 but you should look up you daily protein, carb and fat intake for your body weight to workout your meal plan, then it is easier to plan your whole day food intake.
Most of the amino in your muscles is made up of glutamine. It is used to transport to dispose of nitrogen waste. Alanine is another big component in your muscles. During exercise you lose more glutamine and alanine than your body can store. The ion-exchange and cross-flow membrane whey protein contains high levels of glutamine, alanine and branch chain amino acids. This is The reason they have superior (BV) than the other protein and they also spare muscle amino acids, inhibiting catabolism.




photo source here.

How To Achieve Muscle Building Excellence

By Curtis Mcelroy

The drive to achieve muscle building excellence has risen over the past several years. If you are wanting to achieve muscle building excellence you will have to commit your self to engaging in a weight lifting program. In addition, it is imperative that you increase your knowledge of nutrition and focus on eating properly with plenty of protein for muscle growth.
Weight lifting for muscle building will not only help you achieve a better physique, but also help you if your goal is to lose weight or to just achieve better fitness and health.
When starting out it is important that you follow a proper bodybuilding training system to help prevent injury. Following a proper system will lower your risk of injury to the tendons and ligaments and help you prevent set backs from over training.
There are many different approaches to designing the ultimate workout for muscle building; however, when first starting out it is best to keep things simple until you have built a foundation.
Initially, you should try to work each body part 1-2 times per week and allow plenty of rest between the days you work the same body part. This will allow you to achieve optimal growth and strength without over training.
A good schedule would be to work your chest, shoulders, and triceps on Monday and Thursday. On Tuesday and Friday work your back, biceps, and legs. Wednesday can be reserved for cardio or working your weak areas. Your should avoid working out on Saturday and Sunday, so that your muscles have plenty of time for recovery.
As you develop more experience and success with your muscle building you may find altering your workout routine will allow you to achieve better growth and strength. We are all unique in how we respond to weight training and over time you will discover the best combination of exercises for your body.
Most of the best bodybuilding training programs now incorporate a series of exercises to be performed two or three times in seven days. It is also crucial to stretch your muscles before and after working out. This will help in preventing muscle, tendon, and ligament injury.
Drink plenty of fluids before and after your workouts to help your body eliminate lactic acid and other byproducts created from engaging in exercise for muscular growth.
If you want to achieve muscle building excellence then keep your muscle building routine simple, follow a proper diet, consume adequate protein, allow for plenty of rest, and focus on proper technique. As you progress you will begin to learn how your body responds to different exercises and this will allow you to tweak your routine to achieve optimal growth and muscle building excellence.

Curtis E. McElroy is an internal medicine physician with an interest in health and wellness, anti-aging, fitness, and muscle building. Go directly to http://MuscleBuildingExcellence.com for muscle building tips, reports, newsletter and product recommendations to help you achieve muscle building excellence.



photo taken from here.

Killer Triceps Workout For Building Triceps and Chest Together

Building triceps is a complete must if you are after having the best looking arms in the gym, as without big triceps the biceps are not going to look any good, this is due to the fact that the triceps are over 70% of the upper arms total.
So leaving the triceps to grow just through your pushing exercises such as chest workouts and shoulder workouts isn't a very good idea.
But I have before and still do give my triceps a fantastic workout through just pushing exercises. This might sound a little contradicting but if I am pushed for time of want to shock the muscles I do this workout.
Triceps and chest workout.
1. Start with putting your feet up on a bench and your hands on the floor at shoulders width apart.
This is going to be a push up exercise that is going to pre exhaust your chest, as this push up will not hit the triceps to much at first.
Warm up with two sets of 12-15 reps, then add some weight by using a rucksack with some weights in so you do 3 working sets with a rep rang of 10-12.
2. Next move to a smith machine or a bench with a barbell and take a close grip about shoulders width, this can also be done with a press up with body weight or with a rucksack with weights in.
Do 4 working sets of 10-12 reps.
Included in this exercise will be a super set with dumbbell flyes doing a reps range of 9-10. This is to stretch the chest muscle and hit the outer part of the chest, don't forget to stretch the triceps as well.
3. I then do the same again either with a smith machine or barbell but in this exercise in a decline position, hitting the bottom part of the chest, once again super setting with flyes.
The two exercises above will hit the hole of the triceps heads as well as the inner and outer chest muscles.
4. I then finish the workout with some parallel bar dips, but I make sure I don't lean to far forward as this puts allot more stress onto the triceps and not so much on the chest as we have just worked the lower part of the chest, don't forget to keep your elbows in tight to your sides.
Do 3 sets of 8-20 reps you might find this is a bit hard as your triceps are probably cooked by now so do as many reps as possible.
This exercise will still hit the chest and add to the chest workout.
Key things to remember make sure you stretch your triceps and chest in-between all exercises and squeeze the triceps and chest when at the top of movement.
Have ago at this workout you will find it great for getting a pump and making the triceps and chest grow faster, also its great as I said before for saving time so you get in the gym and out in no time, and see maximum results.

photo source

Source

Leg Exercise - Squats and Who Should NOT Do Them?

By Alex Allmert Alex Allmert Level: Basic Alex got into bodybuilding at the very early age of 12. Now he is 23 and has quite a bit of experience under his belt. ...

I have been doing squats ever since I was a kid. This is an exercise that puts a lot of tension on your back and if not done right, can cause some serious damage.
This article is about people who should not do this particular leg exercise, and what safety measures should you take if you don't want to get hurt.
Ages 12-17
I am a guy who is of an average height but I come from a family of guys who are very tall, my dad for example is the tallest person I know, I have yet to meet someone taller than him.
But compared to my dad I'm kind of short, now there could be many reasons for it but in my opinion its because of how reckless I was back when I started working out.
At the age of 12 I started to do squats, it put a lot of tension on my back and fast forward to now, I am shorter than any of my cousins.
Now its possible that I'm wrong but it is still strange that I am not as tall as my relatives.
a young man who is still growing up should NOT do any exercise for his legs that puts any strain on his back, this will stagnate your growth, no you wont be like Mini Me from the Austin Powers movies but you will still be short.
Tall Guys
No I am not gonna say that tall guys shouldn't do squats, but there is a thing that you must remember as a tall guy, you are more liable to damage your back if you aren't careful.
First I want to make it clear that being tall is not an excuse to avoid doing squats, all it means is that you need to be cautious.
I have read on a forum that short people have an easier time lifting heavier but don't develop muscle from this exercise as well as tall guys do, also I am not flaming short people here.
The best way to avoid injury is to start with at least 15 minutes of warm ups, this actually applies to everyone but taller guys SHOULD NOT forget it.
Also stretching your legs and back is a good idea, if you think that warm ups and stretching are the same thing you are going to risk injury because you can't get away without one or the other.
The amount of stretching that must be done should take at least half the amount of time that it takes you to work out.
And one last thing, there are also safety belts that you can wear but I don't use them, its up to you if you want to use them.

3 Things About Six-Pack Abs

By Jake Jordan Jake Jordan Level: Platinum Hi it's Jake! Listen up, if you're really serious about getting rid of loose belly fat and uncovering a ripped set of abs then you ...

The web is flooded with advertising for diets, exercise and equipment to obtain six pack abs. Most of this advertising plays on our natural desires to get something easy without having to do much work. Thousands of so-called experts or fitness gurus are spreading misinformation about fat burning and muscle building. The real way to get six pack abs will probably surprise you! So stop wasting your time doing sit ups and get started the right way!

The first thing that must be made clear is that regardless of what the advertisements on television, newspaper, magazines and the Internet are saying, there is no quick way to six pack abs. Pills, gadgets and fad diets won't do it. That is probably the bad news. The good news is that it doesn't have to be expensive and pretty much anyone can do it, regardless of age, sex or genetics!

There are several big mistakes that many people make when they are trying to get six pack abs:
1. Focusing on direct abs exercises like sit ups, crunches and leg lifts. Although these exercises do strengthen and tone the ab muscles, they DO NOT burn the belly fat that is still covering them! Focusing your efforts on direct abs exercises will not only NOT give you six pack abs, but they can actually make your stomach look bigger and give you poor posture.

2. Working like crazy in the gym but not making the necessary changes to your diet. All the exercise in the world does very little fat burning if your are putting junk in your body. It is a waste of your hard work!

3. Not having the proper mindset going in. This is the number one reason people fail to get six pack abs! On some level, they never really believed they could do it anyway. Without a strong belief and burning desire to achieve your fitness goals, they will never become reality!

So then what IS the real way to get six pack abs? Three important elements: A FULL BODY resistance workout that targets the large muscle groups of the body, a diet consisting of whole and natural or organic foods that avoid anything processed with chemicals, and a strong belief and desire to achieve your fitness goals. There are no shortcuts, but the results are incredible, safe and sustainable. You will never look at fitness and nutrition the same way again and the feeling is so empowering that I want you to experience it!


photo source

I Want Six Pack Abs - 5 Truths You Should Know

By T Hunt

Being frequently exposed to media bombardments of what "true sexy" means at a particular time could push you or anyone you know, regardless of appearance, sex, background, or age, to desire for bigger breasts, a smoldering tan, or, like the case at hand, make them want to say, "I want six pack abs." Remember though that getting them is more than just deciding you want eggs for breakfast this morning. You'll need more than just a quick change of mind if you want to get washboard abs, believe me.
At the end of this brief article, I hope that you will take away valuable pointers on how you can truly commit to getting a six pack. Here are some things you need to consider before you decide you want a super defined midsection:

1. It won't be a walk in the park. I cannot stress this part enough. This won't happen overnight, so keep that in mind when you don't see instant results.

2. Consider the gene pool you bathe in. Your genes will play a factor so if you're on the heavy side and your parents are on the heavy side and so on, chances are you might need to work a little harder than other people.

3. There will be major changes in your current diet. If you love beer, greasy foods, take-outs, and sweets, you better start curbing your excesses. Continuing down this path just won't get you hard rock abs.

4. The more well-defined you want your abs to be, the harder you'll need to work for it. If you say "I want six pack abs" all the time, then you have to continuously keep a regular exercise routine, balance your diet plan, and leave out the bad lifestyle habits. Which leads us to the final point...

5. Maintaining killer abs will require 100% commitment and follow-through.
So, next time you find yourself or the people around you say, "I want six pack abs," think really hard and consider these 5 important life-changing tidbits. It's going to be hard, sure, but it'll definitely be worth it.

Do You Have "Gym Abs"? Why These Aren't the Kind of Abs You Want

By Daniel Stowers Daniel Stowers Level: Platinum Daniel has a variety of interests. He enjoys writing about finances, weight loss as well as a bunch of other things as you'll see from ...

Toned and Chiseled Abs are on every gym-goers to-do list, yet very few actually achieve them. Instead, many who workout consistently end-up with the conversely unattractive "gym abs". While they may see definition in many other body areas, such as arms and thighs, the abs never seem to firm up, despite heavy-training with exercises like crunches or weighted ab machines. So, what are "gym abs" exactly?
The term "gym abs" refers to the look of a person who is otherwise fit and toned, but has a mid-section that is extended significantly forward, often past the pectoral muscles, and has very little definition. This condition is caused by building the abdominal muscles through heavy ab workouts, while not reducing the fat that sits on top of them by the same rate. In essence, as you build ab muscle, the muscle pushes the fat outward causing the belly to look distended, which is the opposite of the flat, chiseled ab look you are likely looking for. If the fat around the waist is not being reduced by the same amount as the muscle being built, your waist-size will actually expand rather than shrink. People with "gym abs" have a nicely-toned set of abdominal muscles covered by a thick layer of fat.

To determine if you have the "gym abs" we are referring to, stand erect but do not suck in your belly. Look down, and take note of whether your belly extends significantly beyond your chest. Next, take two fingers and press into the skin covering your abdominal area. Do you feel rock hard muscle an inch or so underneath your skin? Does your belly extend beyond your chest? If so, you may have "gym abs", but there is hope.
It is commonly accepted that definition in the abdominal region will not begin to show until the individual drops below 15% body fat. Thus, the best method to counter-act "gym abs" and get the six-pack you want, is to focus on fat loss. Determine how many calories you need to eat to maintain your body weight, and then cut them by 20%. Also, immediately stop doing targeted abdominal exercises, such as crunches, and use that time on the treadmill or running intervals. Core work, such as yoga, is still needed for stability and overall conditioning, but ab-specific exercises without fat loss will give you the opposite of the look you crave. You can still build ab definition with compound-body exercises, such as push-ups and squats. Remember, six-packs are found in the kitchen, not in the gym.

photos taken from here and here.

Compound Exercises Are Vital For Muscle Growth

By Jim Whiteside

Compound exercises are an essential component of a complete and effective fitness strength training program. These are the exercises that work the body at insane levels of intensity and are responsible for huge gains in muscle mass and strength. In fact, science has proven that these exercises are responsible for the largest increase in strength and muscle growth. This article discusses the benefits of incorporating compound exercises in your routine along with some of the considerations in their use.

To get an idea of why compound exercises are so effective, it helps to firstly define the exercise. A compound exercise is an exercise that requires multiple different muscle groups from different parts of the body to work at the same time. Isolation exercises on the other hand, only use a single muscle during a weight lifting exercise. They are also known as multi-joint exercises.

There are a number of different types of effective multi-joint exercises that can be used. Two of the best, and most common, exercises are the squat and the bench press. Other great exercises include the pull up (weighted) and the clean and press. Compound exercises can be used within any strength training program however they are better performed at the start of a workout session. This is due to the massive energy needs of the exercises and the build-up of lactic acids. All serious bodybuilders and dedicated athletes use this technique to ensure they get the most out of each workout. These results have been scientifically proven and will ensure your workouts are conducted in the most efficient manner.

A great side effect of multi-joint exercises is they burn huge amounts of calories. This will see you shredding fat in no time. While you can't convert fat into muscles, the combined mass building and fat burning properties of compound exercises will make it feel like your fat is turning into muscle.

If time is short, or you want to mix up your program, compound exercises can provide an excellent complete workout on their own. A number of the Olympic power-lifting programs are designed using only one compound exercise per workout. In this type of program, you use only one compound exercise and perform 5 slow, heavy, reps per set. Rest between each set is also increased to ensure maximum recovery before completing the next set.

Coordination between the muscles is synchronized leading to greater overall muscle strength. This is a necessity in that when a multi-joint exercise is used with multiple muscles and areas of the body involved, a greater level of synergy is created between the muscles. Being able to get the muscles to synchronize with one another is an effective way to improve overall muscle strength and ensure maximum strength and size gains are achieved.

Getting stronger muscles is not the only thing that will result from these exercises in a fitness strength training regimen. You will also get a healthy cardiovascular workout as well. This is thanks to the greater level of physical intensity that is needed when carrying out these exercises. Your heart rate will be elevated during and after the workout while your body recovers and re-builds itself after such an intensive workout.

In summary, it is vital to include compound exercises as part of your strength training program. These exercises work multiple muscles at once providing the high levels of intensity necessary for shredding fat and gaining muscle. Unfortunately so many people don't include these exercises because they are tough on the mind and body! However, there is no reason not to include compound exercises in your strength training program today.

Jim is a former Elite Special Forces soldier with over 20 years of experience. After years of research and training his fellow warriors and athletes in how to achieve elite levels of fitness, he has decided to release these training secrets to the public. You can visit Jim's Fitness Strength Training program today to download your copy of his amazing program.

photo taken here.

BTT Special: The Ray Allen Stamina Workout

Get Ray Allen's Stamina

via Brandon Guarneri | Photos by Brian Babineau

The Boston Celtics strength and conditioning coaches, Walter Norton Jr. and Bryan Doo, worked overtime to get Ray Allen ready. "We were concerned about getting his joints to move well again," says Norton, "as well as strengthening his lower body, from his ankle to his knee to his hip." Most athletes, the trainers say, tend to be quad-dominant, so they had Allen train with resistance bands to recruit his glutes when running or jumping.




"When he's on the court," says Doo, "we want him to use all his muscles, not just his quads." The bands also help Allen focus on proper mechanics. "In an effort to get him more explosive, we've had to try and teach him how to land all over again," says Norton. Allen performs nearly every exercise in an athletic position to simulate how his body moves on the hardwood.

He may have a band around his ankles or knees while squatting, lunging, or reaching.



"He'll train in shoes one day and bare feet the next to change the stimulus," Norton adds. Allen might stand on one foot while a staff member throws him medicine balls at different heights,allowing him to work on his balance.



"He has to use muscles in his core to slow the ball down," says Doo. This sort of functional training, combined with Allen's attitude, has kept him healthy and performing at a high level this season. "Ray is a pro," Norton says. "He definitely understands the value of what we do."

On Game Day...
Ray Allen rarely forces a bad shot on the court, so it's no surprise that his discipline extends to pregame training rituals. Before tip-off, Allen sticks to a rigid schedule so he's always ready to rain his sweet jumper from anywhere on the floor.

8 A.M. Wakes up, reads the paper, eats Aunt Jemima pancakes made with blueberries, a super food rich in antioxidants. 10 A.M. Attends morning shoot around at training facility in nearby Waltham, Mass., just to get his blood flowing. NOON Eats lunch. Usually a lean turkey sandwich on whole-wheat bread.1:30 P.M. Takes a two-hour nap. "This is my time to relax and recharge," he says.

3:30 P.M. Eats pregame meal prepared by his fiancée—generally baked chicken and rice with broccoli. "I ate too many heavy starches when I was younger and it seemed like my legs were always heavy starting games," Allen says.

4 P.M. Arrives at TD Banknorth Garden three hours before tip-off. Runs through rigorous shooting drills, simulating every possible shot he could take in the game. He launches about 200 shots in an hour and on a good day will convert 170.

5 P.M. Stretches and replenishes with two peanut butter and strawberry jelly sandwiches on wheat bread, plus 32 ounces of water.

7 P.M. Game time. Between his pregame work and his off-season workout regimen, Allen knows he's ready for almost anything. "When I'm on the floor, I'm not going to break down," he says. "I'm not going to be breathing heavy or panting. I'm either chasing somebody or they're chasing me. But I can outlast them. When that happens, I'm going to make my move and get my shot off before they can stop me."

10 P.M. Postgame cooldown with his feet in a tub of ice. "Just my feet for 15 minutes," he says.

11:30 P.M. Bedtime. There's another day of preparation on the horizon.

3 Different Stages of Muscle Building

3 Different Stages of Muscle Building You Need to Know By George Christodoulou George Christodoulou Level: Platinum George Christodoulou has published over 1200 articles about various topics through research and experience.

Before you jump head long into any muscle building training program you must know the three basic principles of what it takes to garner those big rippling biceps! After you have begun to understand the process of how the body goes through different stages of building muscle only then will you be able to initiate into a long-term muscle building training regiment.

Muscle Stimulation

The first phase is referred to as muscle stimulation. It is within this phase that you will learn how the audio treats its muscles when it comes to adding on lean muscle mass to compensate for previous failures. This may sound a bit contradictory but this is how the body works on a muscle to improve its maximum of elegy to either left or move something of massive weight. The body breaks down the muscle in order to compensate for the over strenuous activities of the weightlifting exercise only days before.

Learn about Nutrition

The second phase is to learn all you can about nutrition and what your body needs to grow big giant muscles. When you have a diet that's full of fruits and vegetables and good wholesome grains and wheat and vitamins you'll develop a body that is fit for 'Schwarzenegger School of Bodybuilding Studs' in California. If you do not treat your body like a temple that it is and you are trying to work out and negate the nutritional-aspect then the workout will be left unaffected and you will not gain muscles that all the girls at the beach want you to do. As long as you know that you need to eat a healthy, nutritious diet then your workout regimen will be just fine and your body will reward you with muscles upon muscles.

Learn the Golden Rule of Working Out then Resting

Many of the most-novices of muscle builders understand that you have to rest the body. Especially any of the targeted-muscles that you have just worked out the day before in order for them to grow into 'anything' bigger. Time and time again well-intentioned sincere young men who want to add muscle mass onto a relatively lean-body structure will forget this golden rule and work out every day religiously.

They do not give their muscles the time needed and required to produce more muscle tissue to make up for the failure of the past. The bottom line is that you should rest every day in between the weekly workout days and a good schedule beyond would look like this: Monday Wednesday Friday workout Tuesday Thursday rest, Saturday and Sunday cardiovascular workout or spend some time with the family. The most dependable factor you will need to learn of these three factors and three different stages of muscle growing experiences will be to be committed to your cause. Those guys and gals that one add-on muscle fiber to their body learn and follow these three phases of any workout regimen and are rewarded with fine tuned and muscular bodies.

photos taken from here, here, and here.

Beginner, Intermediate and Advanced Bodybuilding Tips

Beginner, Intermediate and Advanced Bodybuilding Training Tips
By Dane C. Fletcher



A body building program can be started. It can be maintained and even pursued to the master stages of bodybuilding. It can even lead to platform of professional body building. But it remains an activity to be undertaken in the daily schedules, a struggle to be pushed forth, a pain to be borne and a sacrifice to be continually given, until the bodybuilding is harmonized into a lifestyle. It is only, and only when body building becomes a lifestyle, a way of life, that it really hits the tarmac.

Successful bodybuilding is powered by the mind, by the attitude, by the efforts, by the consistency and by a perpetual motivation towards the goal. Dieting, exercising and resting schedules must be integrated into the very core of a body builder's life permanently. One must think, feel and act like a body builder, every second of every day, seven days a week. The physique adapts in both growth and definition of a body building lifestyle to yield a champion's masculinity. When separated from any part of an individual's life, bodybuilding slugs through the mud.

Today, many body builders are struggling to maintain a diet program or a workout program simply because their body building antics are still in the formative stages. The struggle marks a bodybuilding effort whose road towards the identified goals is both murky and impassible. It is time, that such body builders identified and targeted, joining the tarmac road, where progress and growth are effortless and guaranteed.

How can this be done, you ask. By identifying specific body building goals broken done into specifics like dimensions, measurements, and looks. When the goals are quantified and broken down into the specifics, the techniques to get there is identified. The exercises, the intensity, the workout, the frequency, the durations, the sets, the reps and each and every detail allocated towards achieving the objective is identified and allocated appropriate time. This is charting the means through which the goals will be identified. Resources needed, skills to be acquired encourse, consultations with experts and experienced folks, time demands and all other requirements of the training program are not only identified but also allocated specific times.

By this time, the tarmac is within the vicinity. Whether at the beginner, intermediate or advanced body building stages, such detailed precision of the program requirements is a must as a beginning of successful body building. Glory of a body builder accrues from precise identification and pursuit of a goal. After the plans comes the implementation stage. To begin with, all techniques must be learned and mastered in their appropriate forms and requirement. Geared towards making exercises count in the achievement of goals, learning differentiates between success and stagnation in this game.

And there, there in front of you, lies the tarmac. Put on the gear of consistency in both dieting and exercises routines, put on the pedal of intensity, accelerate with variety of exercises, remind yourself of the objectives often, watch out for the traffic signs of overtraining and stagnation, and then all over a sudden, the wheels of motion shall touch the tarmac. Never again shall illusions cloud your vision, for turning under your hard work will be the gains in muscle and strength, the dream of body building.

Dane Fletcher is the world's most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit www.BodybuildingToday.com, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.

photo credit here

Health Benefits to Perfecting the Art of Bodybuilding

Health Benefits to Perfecting the Art of Bodybuilding
By Dane C. Fletcher Platinum Quality Author



You should be ready to go on a bodybuilder's diet if you want to succeed in bodybuilding. In order to do this you should prepare yourself psychologically. The diet of a bodybuilder needs to be very different from that one of a normal person. With this in mind you need to seek the assistance of a nutritional expert. You need to keep adequate tabs on your calorie intake because it will determine whether or not you are going to increase your body mass. You are therefore supposed to increase your carbohydrates intake so that you can provide the body with enough energy needed to undertake intense training. You should focus on eating complex carbohydrates. Complex carbohydrates contain long chain sugars which are burned very slowly by the body and therefore you will have a consistent supply of sugar which will help you train for long before the onset of fatigue starts settling in.

In order to perfect your bodybuilding venture you should keep a journal. In this journal you will be keeping records of your diet as well as your training program. You cannot be able to know whether your diet or the supplementation you are taking is working for you or against you, if you don't keep a training journal. You are required to take various supplements and diets in order to increase your calorie intake. You need to keep adequate tabs on your calorie intake because it will determine whether or not you are going to increase your body mass. If you do not keep accurate and precise records about your calorie intake it will be very difficult to keep tabs on your calories.

A bodybuilding journal will also help you know whether the training regimen you are using is adequate. If you want 100 percent results in bodybuilding the importance of keeping journals cannot be overemphasized. If you did not have a journal you would not be able to determine the areas in your training regimen which required improvement.

The other thing you need to do in order to perfect your bodybuilding venture is to avoid getting injuries as a result of over training. If you want to avoid injuries and ensure that your entire bodybuilding career is free of injuries you need to be very careful with how you execute each rep. In order to experience bodybuilding progress you need to perform each rep with excellent biomechanical perfection. In order to ensure that each rep is safe you should ensure that each lift is performed in a very tight and controlled manner. In order to avoid injuries you also need to train using proper form and techniques. You should also make sure that before each weight lifting session you undertake warm up exercises in order to make the joints more flexible.

You should also take adequate rest both when training and at the end of the training session. This will enable you increase your body anabolism. Muscle growth usually occurs when you are resting and not when you are training.

Dane Fletcher is the world's most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit www.BodybuildingToday.com, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.