Setting Your Muscle Building Goals
July 31, 2009 by admin
Filed under Body Building Featured, Body Building Tips
Ask any other body builder that you know, and they most likely tell you that they have goals, specific goals written down so that they can keep refering to them constantly throughout their training periods. If you are serious about being a body builder, then you too will need these goals specific to you and your wants and needs from body building.
First of all, you need to write down the following: write down your measurements before you actually start any muscle building program or supplement takings. You should really begin by writing down your weight at that time and then your percentage of body fat. You need to make doubly sure that you measure your chest, waist, thighs, calves, upper arms, forearms, and neck and write all these measurements down. You will then have something to refer back to and see what progress you have made.
When you are into the full throttle of natural bodybuilding, you should make sure you keep track of all the food and all the supplements that you eat and be specific. Also make sure you keep track of all your training periods and exercises, and again make sure you are specific about what exercises you did. Things like how many sets and reps etc, and also how long you did each exercise for, as well as the total length of your training period. You will also need to keep up with all the fluids that you are drinking as well. All of this information is going to matter to you later on, so make a real effort to keep up with it.
Now the next thing to do is to set your specific goals for you. Saying that you want to have a perfect body is not nearly enough. Saying that you want to reduce body fat isn’t enough, either. Your goals will need to be stated in specific detail, and more importantly they need to be attainable. For example, instead of saying you want a six-pack, write down a measurement that you want to reach for your chest instead. Write down exactly how much body fat you want and need to lose, or how much muscle weight you want to put on. Again, be very specific. You will never reach any goal if you do not even know what the exact goal is.
Once you know what your bodybuilding goals are, discuss them with your personal trainer and nutritionist. Create a plan for reaching those goals, and if possible, set a time frame for reaching the goal as well. This gives you something to do, and a date to look forward to for motivation.
Remember that all the most successful body builders will set specific goals, and then use a direct plan of action to reach those particular goals. They also use the other information that they have written down to adjust the plan as needed — and to see what is working, and what isn’t.
Cramps when body building
July 31, 2009 by admin
Filed under Body Building Featured, Body Building Tips
There can be nothing more painful than having cramp. some body builders are actually awoken by the pain of cramp in the middle of the night, it can sometimes be that bad. There are successful ways of cutting down on muscle cramping and the pain that goes with it.
The first way to cut down on cramp and the pain associated with it, is to drink lots of water and other healthy fluids. It is recommended that in normal circumstances you should drink 8-10 glasses of water or juice a day. Bodybuilding workout program will need a lot more water or fluids than this, mainly because of the intensive workouts that they do and the amount of food they intake. The best way to tell if you are getting enough water, is to check the colour of your urine. It should be a plae colour, if it seems quite dark, you will need to up your intake of fluid.
As well as having lots of water and fluids throughout the day, another thing to consider, is having regular muscle massages. You have to before and after every work out, warm up, this is a common mistake many people make when exercising and this can be a contributing factor to cramp and the pain that goes with it. Not only will warming up sufficiently help with cramps, another benefit is that it will help you avoid injury as well.
Another common mistake made, is that people when bodybuilding workout tend to overtrain. You have to allow yourself adequate rest so your muscles can repair themselves and therefore grow bigger, constantly training will not let your body do this, and you could also aid injury and cramps.
There are electrolytes in your body that must be replaced after working out and training intensively, and this will of course help reduce any cramping you may be getting. This can be done with salt, but can also be done with sport drinks, ones just like Gatorade. You have to as well, beware of working out in excessive heat or even cold, and when you are hot, allow your body to cool down slowly. Never go from extreme heat to extreme cold atmospheres in an effort to cool off any faster.
Another good thing to remember is to eat a banana before working out, and then also eat another one after you work out. This will help your body to replenish the body’s glycogen levels, and will also help prevent cramping as well.
Hardgainers Guide On How To Build Muscle And Diet
July 31, 2009 by admin
Filed under Body Building Featured, Body Building Tips
As you have already gotten past the headline you probably know what a hardgainer is. If you are not sure then the term hardgainer refers to anybody whoc struggles greatly to increase their bodyweight! This is normally said to be because that person has a high metabolic rate.
Metabolism or metabolic rate refers to how speedily your body can use up the calories it has taken on by processing the normal chemical actions required by the body. If your metabolism is particularly slow then it will be easier to put on fat tissue as you are not burning up as many calories at rest as someone with a faster metabolism.
For muscle building purposes we should be trying to take on a large amount of extra calories that are available to build muscle mass, however this is difficult for hardgainers as they are constantly using up calories at a high speed even at rest. So, what ways around this problem are there for hardgainers? Here is our how to build muscle up guide for hardgainers:
1) Keep the cardio workouts to a minimum. Cardio workouts will increase the speed at which your body consumes calories both at rest and also uses up calories during the exercise itself. You do not want this as you are trying to create surplus calories.
2) Eat for two! You need to get lots of calories on board. You can try to do this by simply increasing your portions two fold from that which you would normally eat. Purchase over sized bowls, which will stop you from forgetting this.
3) Eat 5-7 meals per day. This is critical to build up muscle mass. Your body can absorb only a fixed amount of nutrients at any given time that is why spreading out meals is necessary and to ensure the body is never waiting for food. consuming 2-3 meals/snacks a day is said to slow down the bodies metabolic rate which is true but that does not mean it is something that you should do. Why? Because your body goes into starvation mode releasing certain chemicals that are counter productive to muscle building especially for hardgainers.
4) Take supplements. Take full advantage of the numerous excellent supplements that are available such as protein shakes and meal replacement powders. These contain very high dosages of exactly the right things that you need. Ideally you should consume them just before and just after your training session when your body will benefit from them the most.
Stop doing exercises that isolate muscles singularly like concentration curls, stick with compound multi-joint exercises. Your program should include: Squats, dead lifts, pull ups and bench presses. These are the easiest and fastest exercises that will build muscles mass fast in the correct places.
6) Stop performing so many exercises and sets. You can stimulate growth in short 40 minute intense workouts of just 3 sets per body part and maybe as little as 10 sets per workout. More generally does not equal success for hardgainers! Stimulate growth then leave the gym as soon as possible and asve your calories for supporting muscle growth.
7) Consume plenty of water. It is necessary for nearly all reactions in the body so this is a real must. Consume liquids regularly.
There we have it, try those tips out. Wait for the results and see what they are after a couple of months before you judge them. Go for it, if not now when? I hope you found our how to build muscle up tips useful.
Isometrics in How to Sculpt Muscles to Reach a Stunning Physique
July 31, 2009 by admin
Filed under Body Building Featured, Body Building General
Isometrics is a form of resistance workout. The workout helps by promoting gain of muscle or strength. Isometric is a stationary workout, which forms exercises that work the muscles by pushing them against other muscles while remaining fixed or against the muscles, which strengthens the muscle. Thus, the workout is a stimulus added to stimuli, which force the muscles to respond.
According to studies, the isometric workouts can produce results, such as enlargement of the cells growth, which re-sizes the muscles, rather then the cells. In other words, the workout strengthens the muscles fibers through resistance. According to studies the isometrics also help to gain muscle, while consistency works to augment the muscles relaxation and contraction points.
Isometric training requires that you balance joint spaces amid diverging rows of muscles. Isometric workouts do not require weightlifting, yet will increase the muscles strength, however isometric workouts cannot stand alone to build or sculpt the muscles. In other words, you need to workout with other types of exercises incorporated to the isometric routines.
Weight training when employed with isometrics can help you to sculpt the muscles sooner. Yet, at what time you combine isometrics with progressive resistance training, thus the chances of restoring the body’s natural physique increases.
One of the golden rules of thumb while isometric training along with training in other areas is to apply flexor isometric workouts after working out in your normal routine. In other words, at what time you finish lifting weights start the flex isometric routine. Bodybuilders incorporate this routine in weightlifting, which claims state the builders muscles improved in vascularity and overall muscle detail.
To help you perform flex isometrics we can consider a few routines. Again, always warm up and stretch before starting a full-scale workout.
Flex kicks is the process of seating on the floor, while reading to flex the legs. As you rest on the floor, use your hands, lower arms, and buttocks to support your weight. Once in position, kick with the knees bent, kicking up high, and out, spreading the legs. Next, bring the legs inward, repeat and then inward again.
The side flutter kicks are another type of isometric workout. While performing the tactic kick the legs in a stride, while position self on the floor, and speedily kick back, and to the sides while pointing your toes, and kicking wide.
Single flex kicks include positioning self in the floor, while balancing the body with the buttocks and hands behind the back, at the same time kicking the right leg upward while learning back. Repeat the steps on both legs.
Leg flexes include sitting on the floor with the elbows and knees bended upward, and the legs flexing. Now, straighten the legs and arms, while extending the arms over the head bending the elbows, and then extending upward as far as you can while pointing the toes.
The flex and hold incorporates the point and hold workout. Sit in the floor in a comfortable position. Now, point the toes forward as you face down with the head touching the knees and the hands grasp about the feet. Count to eight and start the flex and hold, thus, flexing the toes backward while holding in position. The head show go center down while the points of the fingers touch the toes. Count to six and release.
Various other types of isometric flexes are available, thus it takes you to read and learn. If you are new to workout, we recommend you learn all you can before starting a workout, as well speak with your doctor to make sure your routines is suitable for you.
Find useful -How to Sculpt the Muscles – information at – Body Building Abs Review – a website for bodybuilding novice
Getting Started in How to Achieve a Stunning Physique How to sculpt the muscles
July 30, 2009 by admin
Filed under Body Building Featured, Body Building General
First, you must understand that sculpting the muscles is merely replacing the bodies figure. In other words, if you are small, medium, or large in form, sculpture will restore the curves of the body.
Understand, when I say large in form, I mean that your body type has large muscles primary, which means you are big boned. Now, you can workout to reduce some of the weight, but sculpture of the body will only restore your curves.
For instance, I have a medium bone structure, which means my hips and chest area, as well as my legs are larger than average. For me to loose weight, and reach the target of a smaller size woman, I would have to achieve an underweight affect.
This will make me look out of place. Therefore, if you have a medium frame, work to restore the curves rather than burning excessive calories and fat to produce an underweight frame.
One thing you want to do before starting workout is visit your doctor to make sure you can train in exercise and diet of choice. Your doctor can help you understand your body type, which includes height and weight.
If you are 5’2, then the average weight can range between 125 pounds up to 140 pounds comfortably. The weight then is not the primary issue if you want a stunning physique.
To help you get started on building a stunning physique we can consider a few exercises. Starting, you can stretch the arms over the head, while pulling the body upward while you stretch. While performing the procedure notice the feelings or sensations in the body.
Noticing the sensations and feelings will help you achieve a comfort zone. In exercise and life, you must learn to accept discomforts as well to a large degree. As you workout, notice the tension, or stress begin to leave your body.
While working out you may notice a slight pull around the arm area, while tension reduces in the abdominal. You may feel discomfort. The response is the body’s reaction to the new change.
While you workout the body will adapt to changes, which will lead to relaxed muscles. The relaxation will promote flexibility. Now, stretch the legs. Find a comfortable area in the floor.
While stretching avoid bouncing, since it could tear ligaments, tendons, or nerves. While seated in the floor, spread your legs as openly as viable. Notice the stretching feeling, while becoming familiar with your discomforts.
While the legs spread eagle apart, stretch your body to the right, whilst grasping the hands about the center foot. Hold your position 8counts, and then stretch the body upward.
Now with the back straight, stretch upward. Make sure that you extend the arms over the head as far as you can reach. Stretch toward the left side, while performing the same actions. Stretch 5xs, and throughout the process of working out in a full body workout, continue stretching.
Find useful -How to Sculpt the Muscles – information at – Body Building Abs Review – a website for bodybuilding novice
