Archive for the ‘Body Building’ Category

The Beginner’s Guide to Weight Training Lingo

Sunday, August 17th, 2014

Weight training is not just for people desiring Frankenstein-sized biceps. Weight training is for anyone who seeks to improve their body’s composition. To some, that means training long and hard in the gym in order to have rock-hard abs. (Don’t know what abs are? It’s just shorthand for abdominals.) To others, it means building just enough muscle to help shed those excess pounds faster. Regardless of your personal goal, there are some basic terms you must know before taking that first step and lifting that first dumbbell.

Know the Lingo

People in attendance at a seminar on computer programming would be foolish to go without first knowing basic programming jargon. So why should bodybuilders act differently? Weight training also has its own language. I have compiled a very short beginner’s dictionary that won’t leave you feeling overwhelmed. This is a basic list of terms every bodybuilder (and, yes, that means you) need to know. Here’s the lowdown on what you need to know to get started:

Repetition: Also known as a rep, it is one complete movement of an exercise. For example, completing one sit-up is one rep.

Set: A series of repetitions performed in succession. For example, completing 20 sit-ups and then resting is considered one set. Your one set of sit-ups contained 20 reps. Starting out in the bodybuilding arena, you will most likely be able to achieve muscular gains with just one set per body part. After two or three weeks, though, be prepared to step things up. An intermediate bodybuilder usually completes a minimum of three sets per body part. An advanced bodybuilder may do up to twelve sets or more per body part.

Routine – The configuration of exercises, sets and reps that one utilizes in a training session. This just refers to how you did your training for that session. An endless array of possible routines awaits you. Weight training does not have to become stale. Starting out, though, you’ll need to focus on how to properly execute the exercises. Learning proper techniques will maximize your results (as seen in the mirror) and will prevent injury.

Hey, that wasn’t so bad, was it? The mystery of these basic weight training words should now be history to you. So now that you can talk the talk, it’s time to walk the walk. Start out slowly with your bodybuilding regime. Eat healthy, get a decent amount of sleep at night, and leave a minimum of a full day between workouts. Practice safe bodybuilding habits now to prevent injuries from occurring later on.

Vegetarian Bodybuilding Diet – How to Obtain Fast Result as a Vegetarian Bodybuilder

Sunday, August 17th, 2014

Body building would require that you possess enough strength in order to increase your muscle mass to attain a muscular body. Some thought that in order to build muscles, you would need to eat more meat and drink lots of proteins, but this is not always the case for there are a number of body building diets that people do and among them is the vegetarian bodybuilding diet. If this is the first time that you have heard about this diet, read the following in order to know more about the vegetarian diet of body builders.

A vegetarian diet differs to that of a typical diet in the sense that it only requires eating vegetables and fruits and that there shouldn’t be any meat involved on your diet. So body builders who are into vegetarian diet would only eat mainly fruits and vegetables and avoid dishes that have meats. Normally, vegetarians would eat more fruits and vegetables, as well as grains, dairy and yoghurt. Aside from the food selections, the other elements to build muscle are virtually similar. Read what you need to do to gain mass quickly on gain weight fast.

Bodybuilders need to consume around 25 to 35 percent of their calories from protein due to the fact that they are working hard in order to grow muscle mass. The source of protein of a vegetarian bodybuilding diet would consist of eggs and dairy, including beans, nuts and seeds. Tofu is also a good source of protein, since a tofu is a fermented product that is made from soybeans. Protein shake is also advised to achieve aimed daily protein intake. Check out what’s best for you in shakes to gain weight.

Aside from protein, those who are into vegetarian diet must also put importance on the amount of B vitamins that they consume everyday. Body building experts would always emphasize the importance of B vitamins, such as B12 and B6, for their metabolic functions, since a person who is into body building must have a metabolism that works efficiently so the fats on the muscle areas must be burned and not be stored. B vitamins can be obtained from eating meats, but for vegetarian body builders, they can take it from vegetarian sources like soy, miso and seaweed.

When it comes to a vegetarian body builder’s workout, it is always best to aim for a short but a more intense type of workout. Doing this helps to prevent muscle mass loss from happening and this also helps the body not to rely more on protein just to survive during workout sessions. Because if you are doing long workout training, your body will end up craving for more protein, and this can be difficult for a vegetarian body builder.

Vegetarians normally lack iron, due to the fact that they don’t get to eat more red meats. Iron is important since it is the one responsible for the development of good red blood cell, so it is not good for anyone to lack iron. Therefore, vegetarian body builders must make sure to add iron to their diet by taking iron rich supplements regularly. If you are trying to build muscles and are into a vegetarian bodybuilding diet, the most important thing that you must practice is to be optimistic. Remember that it would take a long time before vegetarian body builders could gain muscles. So make sure that you stay positive and always be determined with achieving your goal of a muscular body so you will really get the desired results.

Ten Ways to Increase Your Chances of Winning a Bodybuilding Competition

Sunday, August 17th, 2014

You have been training for a few years and the bug has bitten you. You want to get into the shape of your life and see how you stack-up against other top physiques.

Here are some tips on training, diet and supplements which I hope will be of valuable to those contemplating entering a body building competition.

Section I – ( Training )

Tip 1 – Get yourself a good, strong, reliable training partner – preferable someone you feel comfortable with.

Females who really want to be pushed to the limit may find it best with a strong male training partner.

Tip 2 – For Maximum muscular size and definition, it is necessary to “cycle” phases of Muscle building with “cycles” of fat reducing.

I will assume that you already have quite a bit of muscle density and you need to lose some body fat. For this reason, I will just deal with the training directly linked with the lead up to the contest, where the primary goal is to reduce body fat while retaining maximum muscle density (this fat reducing phase is known as a cutting cycle).

Tip 3 – Use the weights to maintain muscle, not to lose fat.

Weight training should be kept heavy right up to the contest. By heavy, I mean weights you can only do 6-10 reps before failure.

What we are trying to do is maintain the maximum amount of muscle density while the body fat is being burned off. To drop the weight to something lighter to allow higher reps (ie. 15+ Reps) in the belief that this will make you more “cut”, is a myth.

Any extra calories burned from the extra work will be from Glycogen and not fat and the reduced intensity of training (light weights, high reps) will result in muscle loss. Not only does this make you smaller, it makes your metabolism slower and thus it becomes even harder to get rid off that last bit of adipose (fat).

Tip 4 – Use Aerobic exercise in conjunction with diet to burn your body fat.

The aerobic exercise should preferably be weight bearing because it burns more calories per hour than a non weight bearing activity such as swimming. A good time to start your aerobic workout is directly after your weight training (when Glycogen levels are low).

Be sure to keep the speed / intensity at of your aerobic workout at conversation pace. This means you should be able to comfortably hold a conversation with someone next to you and not be short of breath. This will indicate efficient fat burning.

Section II – ( DIET )

Tip 5 – The most effective and important weapon against fat is the diet. It is more important than the aerobic work for fat loss.

No one is perfect, and when it comes to diet, it is very easy to get off track and slip up from time – to – time. If you slip up while dieting and have a Mac attack, realise that just one Big Mac contains 25 grams of fat and 550 calories. You will have to walk for around two hours to burn off this indiscretion. In my opinion, it is much easier and a lot less effort not to eat the fatty high calorie food in the first place. When you know the pain / pleasure principle and how it relates to dieting(see tip 6 pain \ pleasure principle) you will find avoiding fatty foods a lot easier.

Tip 6 – For long-term successful maintenance of a “body-to-die for”, this will require you to adopt some beliefs which are new to most people.

In a nutshell, we are attracted to what we perceive will cause pleasure and repelled from what we perceive will cause pain.

This is the pain / pleasure principle. All human behaviour is based on the principle of our perception of pleasure and pain. It is not actually pleasure and pain which is directing and driving us, but our thoughts and beliefs about pleasure and pain.

HOW DOES PAIN / PLEASURE RELATE TO DIETING?

You must start connecting pain to the foods you shouldn’t be eating and pleasure to the foods that you should consume.

Connect immense pain to eating foods high in fat (eg; fast food). Look at some photos or specimens of heart by-pass surgery. Look at the fatty plaques clogging the arteries. See yourself being laughed at because you’re voted “Mr. Smooth” compared to the other competitors. Imagine someone calling you Michellin man while you are on stage.

Now replace this picture with you eating the “right” foods and achieving your goal. Blow it up really BIG in your imagination. Visualise it in color up close, with sound and feeling. See yourself winning the contest. Hear the cheers. Feel the excitement. Run your hands over your razor sharp six-pack abs. Do not be a detached observer – get involved. Make it real.

Don’t just do this exercise when you think you are about to break your diet. Do it at any time, especially upon awakening, before retiring and when in the trance state caused by aerobic training such as running.

Tip 7 – Choosing the best diet for fat loss and muscle maintenance.

Without doubt, maximum fat loss can be achieved through dietary means by:

• Cutting Calories

• Cutting Fats

• Restricting Certain Carbohydrates

• Increasing Fibre

• Increasing Water

What about Protein Requirements ?

Protein is necessary to maintain existing muscle tissue.

If you do not ingest enough protein, your body starts to break-down muscle tissue to get some. This is definitely not what you want your body to do (cannibalising your own muscle tissue) prior to the bodybuilding show.

What about Protein Powders?

Whey Protein concentrates and isolates have the highest biological value of all the proteins. They are very quickly digested and an ideal choice for your post workout meal, which should contain 25% of you total protein intake.

Caseinates are retained in your system for many more hours, for this reason, they are the best choice for supper. They can help reduce muscle breakdown occurring during sleep in the long fast between meals.

Tip 8 – Space your meals no further apart than 3 hours (you must eat at least every 3 hours).

e.g; Breakfast

Morning Tea

Lunch

Afternoon Tea

Dinner

Supper

Ensure each of these meals contain a high quality protein.

Section III – ( Supplements )

What about supplements ? Do they work ? Can they help ?

The right ones at the right time most certainly can.

Tip 9 – Caffeine technically would have to be the most potent legal “cutting-agent” available

Precautions:Should not be taken by pregnant women

(has been linked with reduced bodyweight of the newborn)

Should not be taken by people with heart problems

(excessive doses can cause extra beats of left ventricle)

Can cause physical dependence at daily dosages of 350mg and above

(about 4 cups of coffee).

5 grams and above can be a lethal dose (about 60 cups of coffee).

Some people will be horrified at the thought of encouraging the consumption of Caffeine. However, its effects on physical performance and benefits on body fat reduction are too great and well documented to ignore. Used prudently, Caffeine’s benefits can be made to outweigh the possible risks.

Caffeine can increase the amount of fat burned during aerobic exercise by over 100% (over double the amount of fat burned normally) The fat burning response starts around 3 hours after ingestion.

If you abstain from Caffeine containing beverages and foods, then 250 mg of Caffeine, 3 hours before an aerobic work out, will be extremely effective.

If you find that have built up a tolerance to the effects of Caffeine (due to prolonged / high dose use) it is better to have a break from the Caffeine rather than increasing the dosage.

Almost all tests on the performance enhancing effects of Caffeine have been performed on pure chemical Caffeine, not coffee or tea. Some studies indicate there may be something in coffee and tea that may inhibit the fat burning effects of Caffeine.

The top ten benefits of Caffeine for a competing Bodybuilder are:

1. Increased Definition

2. Increased Fat Burning

3. Increased Endurance

4. Increased Alertness and Concentration

5. Less Perceived Effort

6. Increased Workout Intensity

7. Increased V02 Max (Oxygen uptake)

8. Increased Workload Capacity

9. Increased Vascularity

10. Greater Pump

Tip 10 – Creatine Monohydrate is the number one booster for muscle size. It also increases power, strength and recovery.

The correct dosage of Creatine Monohydrate for most Bodybuilders, is approximately 5 grams per day.

The correct dosage of Creatine Monohydrate for a Muscle Building Cycle is to take 5 grams in a post workout protein drink. On non-training days, take when convenient with 200ml of grape juice (red grape juice, not green grape fruit juice).

For a Fat Burning Cycle, take 5 grams in post a post workout protein drink

Polymetric Exercises for Body Builders

Sunday, August 17th, 2014

Polymetric exercise refers to exercises that require the use of more than one muscle. Polymetric exercise can enhance a body builders existing workout and can help ensure the bodybuilder works all muscles. Since body builders usually work out muscles in isolation, polymetric exercise can be something totally new to a body builder.

Most physical activities outside of the gym are polymetric exercises, using more that one muscles. A bodybuilder may choose to swim, for example, to combine the use of muscles. Sports like gymnastics, dance, soccer, etc. would all qualify as polymetric exercies. Martial arts is another option to incorporate polymetric exercises into a body builders workout. Most likely, a body builder will prefer a polymetric exercise routine that can be done within a gym. For this, polymetric exercises imitate the movements of activities that involve natural polymetrics.

A body builder may choose to incorporate the use of a rowing machine into his program. Rowing is a natural polymetric exercise. The machine replicates the motions, requiring the body builder to use legs, arms, back and stomach muscles all at once. The combination and ways in which the muscles are used in rowing may be completely different from the isolated exercises of body building and my help improve the body builders workout.

Certain stair climbing machines can be polymetric exercises for a bodybuilder if the machine is the type with arm resistance straps. The straps, when used, require the body builder to use his arms as well as legs during the stair climb.

Using a medicine ball for various exercises can turn isolated exercises into polymetric exercies for body builders. Simple sit-ups, for instance can incorporate chest muscles into the workout. Instead of doing simple sit-ups, body builders can “play catch” so to speak with the medicine ball with every upward sit. Throwing the ball to a partner adds the use of the chest and arms to the work out. A body builder can also use a pilates ball during sit-ups to create a polymetric exercise. The instability of the ball forces the body builder to engage many muscles while performing the sit-ups, therefore making the simple sit-ups a much more productive exercise.

The medicine ball can also turn stretching into a polymetric exercise. Lunges or squats can be done holding the medicine ball at length, therefore engaging the arms, abdomen and chest muscles.

Incorporating polymetric exercises into a workout is important for body builders to achieve an optimum work out. Often when muscles are worked in isolation, as body builders know, they are not used to full capacity or are not worked to the full range of their abilities. Polymetric exercises ensure the muscles are not only being worked as a body builder would work them, but that they are being worked in combination with other muscles to improve both muscles and workout. Any activity that combines muscle use would qualify as a polymetric exercise, but for body builders, the same can be achieved in the gym.

New Treatment for Osteoporosis that Possess Other Pleasurable Body Enhancement Affects

Sunday, August 17th, 2014

Traditionally a fixture of the body building crowd, creatine is finding a new family among the gerontologist. A Canadian research group recently reported astonishing new findings about creatine. It appears creatine strengthens your skeleton. Creatine was discovered by Michel Eugène Chevreul in 1832. It is a component of the skeletal muscle and it helps to supply energy to the muscles. The weight lifting and body building community have supplemented there workouts with it for years. It increases the body’s ability to produce energy rapidly. The increased energy enables the body builder to train harder and more frequently, which producing faster results. Creatine is generally purchased in flavored powder form and mixed with liquid.

Creatine is absorbed into our bodies through the foods we eat. It is not found in vegetables, only in meat products. Vegetarians generally show low levels of creatine and require supplementation to increase their levels to normal. The medical community has been investigating creatine as a potentially effective aid in the treatment of individuals with neuromuscular disorders, with very promising results. Some of the diseases it has proven effective with are; arthritis, congestive heart failure, Parkinson’s disease, Huntington’s disease, and muscular dystrophy. Their studies established that creatine is twice as effective as the prescription drug riluzole in expanding the life span of mice with the degenerative neural disease.

Osteoporosis, the disease that generates decreases in bone mass and density, is the new ailment creatine has been discovered to be an effective aid for. As we age our bodies produce less calcium and other minerals which can lead to osteoporosis. During their menopause years, a woman’s drop in estrogen level, compounded with their body’s lower production of calcium, makes them prime candidates and high level sufferers of osteoporosis. It is a silent disease with very few symptoms. Usually without notice a severe backache may develop and following that episode everything begins to head down hill.

Creatine contains phosphocreatine. Bone building cells rely on it as an energy source. Supplementation with creatine increases that energy source, improving your body’s ability to lay down new bone. Remember, osteoporosis causes degeneration in bone mass. Participants experienced marked improvement from osteoporosis symptoms while participating in the study. They also gained muscle and strength. Each was given 1 gram of creatine for every 22 pounds of body weight they possessed. The creatine was taken immediately before each participant’s light aerobic or strength training session. They attended these sessions 3 days a week. Creatine is available without a prescription at most health food stores.

Resource: New Use For An Old Supplement – Men’s Health, October, 2008