Fitness Sports

3 Essential Diet Guidelines For Better Bodybuilding Results

2009-08-09T23:26:00.000-07:00

Diet is critical in any bodybuilding or fitness regimen. Muscle gains and performance can be offset by not eating the right foods at the right time of the day. Achieve your objective of building lean muscles or losing body fat and get the most out of your workouts by learning some basic nutritional principles used by professional bodybuilders.

Successful athletes and bodybuilders have to monitor their diets constantly and are responsible for creating and following a nutritional plan that matches their training goals, lifestyle and preferences. Eating is normally seen as something that destroys fitness goals. But you just need to understand these basic principles to make your diet work for you in achieving your training goals.

I. Understand the importance of nutrient-dense foods.

Not all calories are created equal; 250 calories of oatmeal is a much healthier choice than 250 calories of sweetened cereal, even though they seem to provide the same amount of energy. The reason why oatmeal is a healthier choice is because it is absorbed slowly by the body, delivering a steady stream of energy; it's also packed with fiber and protein, which can help improve digestion and power up your muscles. The sweetened cereal will give you a quick boost of energy, but will probably leave you craving food within an hour or so. Learn to select nutrient-dense foods at every opportunity so you're feeding your body with foods that actually nourish and support it on a daily basis.

III. Eat at the right time.

Nutritionists recommend eating 5-6 light meals at regular intervals in a day to maintain a steady blood sugar level. Developing this habit will keep your appetite in check preventing you from overeating in a meal. Combine this with tip number one above to maintain your energy at the time when you need energy the most - during workouts.

III. Take advantage of pre and post-workout windows.

Eating before and right after your workouts can greatly enhance your training results. You see, our body use up a lot of energy when we workout so eating a high-protein snack complemented with some healthy carbohydrates can give enough fuel to our body to last us throughout a session. Our bodies then become very receptive to nutrients after our workout. Take advantage of this by eating a high-protein meal after your work out.

Understanding some key principles of nutrition and diet is essential for increasing muscle mass and fine-tuning your results. Take the time to learn these three key principles as you develop a solid training program that works for you.

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Key Principles of Increasing Strength and Endurance

2009-07-09T04:42:00.000-07:00

Muscular endurance can only be improved through strength and endurance programs complemented with a sound nutrition plan. You need to add strength and cardiovascular workouts into your routine consistently for several weeks to increase muscle size and mass. The best way to increase strength quickly is to mix different sports into your training routine. Focus on improving your form on each sport and you can expect muscle gains quickly while maintaining a high level of motivation due to the variety of your activities.

Michael Carrera and Tudor Bompa, authors of the book "Periodization Training for Sports" advise athletes who want to develop muscular endurance to perform many repetitions against a specific resistance for a long period. But if you want to develop strength and stamina, you should do explosive movements that work up several core muscle groups at once and push your muscles at their limits. Tudor and Michael add that athletes should focus on these critical training elements: agility, flexibility, aerobic endurance and coordination.

Improving agility is a task all bodybuilders should focus on because it increases the core muscle groups' range of motion and aids in building up cardiovascular endurance. Activities that improve agility include football, soccer, figure skating and gymnastics. These activities require a person to combine speed, flexibility and strength at irregular intervals, which improves the efficiency of our heart and lungs.

Increasing endurance is accomplished with exercises that require sustaining movement at a relatively high intensity. Endurance exercises include sprinting, cycling, kickboxing and rowing; these exercises also condition the heart and lungs, but require exerting a significant amount of power at regular intervals. These types of exercises can help to increase endurance in a very short period of time, and may also complement a standard weight training routine.

You need to perform intensive stretching activities using both small and large muscle groups in short spurts to increase flexibility. Many bodybuilders have poor flexibility since their primary focus is to lift weights. Flexibility training should result in an increase in the core muscle groups' range of motion. Flexibility exercises help increase strength over the long term because a flexible body will find it easier to flow energy throughout the body during workouts.

Coordination is another fitness area bodybuilders find hard to develop. Again, the primary focus of most bodybuilders is to lift weights and so they develop coordination abilities exclusively for lifting. Most bodybuilders find it hard to demonstrate good coordination on other activities such as simple aerobic and dance routines. Coordination helps in enhancing muscle strength, agility and flexibility. Athletes with good coordination can easily perform different activities and achieve their fitness goals faster.

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Principles of Strength Training

2009-06-07T22:40:00.000-07:00

A consistent workout regimen and a solid nutrition program are essential for bodybuilding and weight lifting success, but many beginning athletes fail to understand the basic rules of strength training and end up sabotaging their efforts. Muscle training is a science, and based on some simple physiological principles; training at the wrong times, eating the wrong foods before or after the workout, or simply not getting enough rest can result in poor muscle gains and poor performance. Make sure you understand the following basic rules of strength training so you can set yourself up for bodybuilding success - regardless of your fitness level:

Order of your exercises - the order of exercises you undertake is perhaps one of the most misunderstood concepts of bodybuilding and weight lifting training. You will need to warm up your core muscle groups first to increase circulation and get your body warmed up for the rest of the routine. According to James Stoppani, author of the book, "Encyclopedia of Muscle & Strength", the best exercises to start your routine with are the bench press, deadlift and squat. After that, you should follow up with exercises that target the major muscle groups used in each of these exercises, and then continue by focusing on other muscle groups.

Monitoring resistance - how far you push yourself during each session will be dependent on your overall fitness level, your nutrition program, and what you are trying to achieve. The bulk of your training program will need to be focused on a 'load time' of 85 and 95 percent of your maximal strength. However, you won't know your maximum strength until you test yourself; take the time to figure out what your maximum strength is, and then do calculations to set benchmarks and targets during each session. This is the only way you can monitor your resistance consistently and effectively; as you start to reach the point of failure more regularly, slowly increase your resistance so you are pushing yourself hard enough to optimize your routine.

Amount of sets and repetitions - This would greatly depend on what you are trying to achieve. You can either train to increase strength or endurance. Training for strength is best done by only doing a small number of repetitions combined with a high level of resistance. The reverse is true if you are training for endurance. You need to increase repetitions while keeping resistance to a low level. Also, take note of the number of sets you can do per session. This signifies if the intensity of your workout is appropriate for your current fitness level.

Eating right - Your eating habits should be changed to match your training goals. You can increase the effectiveness of your training by following proper diet and nutrition principles. Eating the right kind and amount of food is not enough. We all can do better by eating on the right time. Eating a combination of proteins and carbohydrates before training will help us maintain our energy level throughout a session. In addition, your muscles will grow and recuperate faster and better by eating lean protein after a solid training session. Sources of lean protein include chicken and turkey breasts, black beans, lentils, top round beef, scallop, shrimp and tuna. See a sports nutritionist for help in devising the proper diet to complement your training goals. Otherwise, you can construct your own by reading on the subject of diet and nutrition for athletes.

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Weight Training And Different Methods Of Resistance

2009-05-11T00:10:00.000-07:00

Familiarizing with the different methods of resistance exercise, using them appropriately, and utilizing the right kind of machines or equipment can help you benefit in the weight-training program for the long-term. Similarly, the use of various free weights, resistance bands, and isolateral machines in your regular workout can help facilitate the development of your body's muscle groups. Are you currently in the process of building your own weight-training program? Here are a number of ways that you can choose from to fine-tune your movements.

Isolateral machines: These machines are designed to isolate certain muscle groups so you're only able to flex and extend an individual muscle at any given time. According to David Sandler, author of the book "Weight Training Fundamentals," these machines allow you to develop weaker muscle groups (e.g. arms, legs or lower back) that you wouldn't otherwise be able to target with standard lifting machines. However, it's important to keep in mind that these machines do not allow you to develop core muscle groups on their own.

Exercise using dumbbells. A dumbbell is an ubiquitous tool for most bodybuilders and athletes. These help one acquire balance while giving focus to stabilizer muscles. Another benefit of using dumbbells is the ease it brings in changing to heavier weights. Dumbbells are a good companion for basic exercise routines such as bicep curls and squats. Aside from increasing chances of development of weaker arm and leg muscles individually, dumbbells also allow each muscle groups to be isolated as the need may be. Get the results you want by exercising good form with these weights and taking time to focus or concentrate.

Resistance bands: If you don't have access to a gym or fitness center, resistance bands are a great training tool that can help you maintain your strength. Resistance bands help you use your own body weight for resistance and can be used to stretch and strengthen muscles in the arms, back, shoulders and legs. However, it's tough to measure the actual weight you're working with, so these should only be used as a short-term substitute for actual weights.

Exercise using isokinetic machines. This type of machine can provide full muscle-exertion for people who are looking for effective ways on bodybuilding. At a specific speed, isokinetic machine can push your muscles up to the limit. Since beginning bodybuilders may find it too intensive, it is usually the well-trained bodybuilders who want to increase muscle size and strength that utilize isokinetic machines.

Use of free weights. Balance is necessary in any weight-training program and free weights are useful in achieving this. These weights also allow you to exercise good form and if you are a beginning bodybuilder, working out with the use of free weights help you to adjust with the routines you are not too familiar with. Moreover, your muscles gain equilibrium and are being prepared in the future training workouts. If there is one limitation to using the weights, it is the fact that not all muscle groups can be isolated or if it does, it takes longer. Isolated movements may only be possible with constant practice and use of different weights.

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What Are The Benefits Of Nutrition To Your Fitness Program?

2009-03-09T20:37:00.000-07:00

Managing a new fitness program to achieve a healthy body requires a strong background in nutrition and diet to have results. Most people lack necessary information on the role that healthy diets play in the course of their program. A good diet contains the right amount of protein, carbohydrates, and fat that enhance muscle growth and development and helps you sustain your workout routines.

Asker E. Jeukendrup and Michael Gleeson, the authors of the book "Sport Nutrition: An Introduction to Energy Production and Performance" highlight the importance of understanding the six different categories of nutrients the body needs to function at its peak levels, and how water, vitamins and minerals are essential for healthy functioning.

Foods provide nutrients that helps kick-start metabolism, boost energy level, and increase chances of developing healthy muscle tissues and cells within the body. However, it can be risky or may even be detrimental in the long run to be unaware of proper nutrition which might put your health and wellbeing at stake. To avoid this, it is essential to know the six different categories of nutrients namely carbohydrates, fats, proteins, vitamins, minerals, and water. All of these ensure that the body's organs and muscles get enough energy to have a healthy metabolism. An effectively functioning metabolism results to sound circulation of the blood, healthy cells and organs.

Protein is perhaps one of the most important components of any athlete's nutritional program because it helps build the cell structure throughout the human body. Without enough protein, your body will not be able to heal or repair itself properly after an intensive workout, and may resort to breaking down valuable muscle tissue just to perform all necessary functions. If you are involved in heavy weight lifting or other resistance exercises, you may need to increase your protein intake to ensure that your cells have enough energy to recover and repair themselves after any damage.

Water is another essential for every athlete or fitness enthusiast. About 60% of the body is made up of water, and the water content varies in different tissues of the body. Muscles are made up of about 75% water, while adipose tissue (fat) is just 5% water. Since it's very easy to become dehydrated after exercise, it's essential to drink water throughout the day, during and after a workout. Dehydration can result in confusion, disorientation, depression and excessive muscle fatigue.

Essential nutrients such as vitamins and minerals may be consumed in the form of a nutritional supplement to ensure that the body has enough resources for healthy cell growth and survival. While it is possible to obtain many essential nutrients by eating a variety of foods, most people cannot eat enough of an assortment of fresh fruits, vegetables, whole grains and protein throughout the day to get all of the nutrients they need to stay healthy. Taking a nutritional supplement can help balance out or complement even the healthiest diet.

Manage your nutrition program better by using a food log and reading labels of food. These may help you adjust your activities to have an increased energy level and to be more productive all day long. When you are making sure that your diet contains the six essential nutrients, your body can be able to heal itself more efficiently after every workouts.

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Simple Ways To Make Bodybuilding A Success

2009-02-20T02:59:00.000-08:00

Publications like books and magazines provide rich information on the pros and cons and do's and don'ts of training programs. These are helpful references if you want to go through an effective fitness routine. However, it confuses one to recognize which information is hype or genuine. Similarly, bodybuilders may have varying perspectives on eating healthy and training properly. When you start your own exercise routine, it is best to remember some basic rules.

One of the most important components of any training program is the order in which you train different muscle groups. Robert Wolff, the author of the book "Bodybuilding 101" explains this rule of thumb: train your largest muscle groups first because these demand more energy and intensity. Training these muscles helps you generate enough energy and boosts your metabolism for a great workout. Your largest muscle groups are located in the thighs, back and chest.

Acquainting yourself with how much weight to be used is another way to begin your training. First, remember that everyone may have varying strength levels and thus, it makes sense to choose weights that can act as muscle stimulants. Make sure though that you can have at least 10 reps in one go with the weight you have chosen. Increase your weight from 2 to 5 lbs. until you can no longer lift the apparatus.

Workouts, in order to generate results, require maintaining good form and proper breathing. Before you start your routine, take a deep breath and inhale while you do lifting. After that, exhale completely on the exertion because this allows your muscles to get enough oxygen supply as well as limits chances of getting injuries. The most appropriate way to do this is to breathe deeply through your nose and exhale through your mouth.

Just as it is necessary to commit yourself to a training routine, so is taking an occasional exercise break. A rest day frees the body and mind from stress caused by workouts. In fact, powering up before any routine can make recuperating easier. However, when this important aspect is ignored - there is a big probability that muscles may be overworked and you may be denying yourself a chance to increase your stamina and have muscle gains. You can allot at least once-a-week rest day with no rigid exercise routines.

Eating properly is a critical element of bodybuilding success, so you need to understand the fundamentals of nutrition before jumping into an intensive training routine. Making sure you're eating enough protein and getting adequate amounts of carbs and fats in your diet will help your muscles grow and provide you with the energy you need to get through your workout. Consult with a dietitian or nutritionist before you begin the bodybuilding program to make sure you're eating an adequate amount of proteins, carbs and fats.

Starting on the right track means a lot as far as gaining results is concerned. It also pays to be diligent and determined in your exercises and routines, as well as knowing how your body may react to various types of exercises and routines.

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Five Simple Guidelines In Bodybuilding

2009-02-05T23:40:00.000-08:00

When you want to increase muscle size and strength with your training program, sticking with your routine for the long-run may be the biggest obstacle to your success. Most professional bodybuilders have a highly-optimized workout and training routine that demands a high level of self-discipline and motivation in order to achieve results. Overtraining certain muscle groups or doing too many reps and sets in one session can severely limit any beginning bodybuilder's success, so it's important to understand some key principles of training if you want to get the best results.

As mentioned by John Little in his book "Beginning Bodybuilding"- there is a prevailing misconception among first time bodybuilders that the more you train hard, the better. In reality though, Little explains that this can lead to underdeveloped muscle mass since your body make excessive corrections as you train too much. The body needs days or even weeks of relaxation for it to repair injured muscles and tissues. On one hand, you will have the muscle gains you wanted once this particular element of the training is optimized. Your bodybuilding's success is ensured with these important guidelines:

1. Set a realistic goal in your workout by training at least 3 days per week. Typical exercise routines need not be as strenuous according to bodybuilder John Little. An exercise has to be done three days in a week only. You can set your own schedule to avoid over-training yourself.

2. Focus on good form during each session. Avoid 'cheating' on different exercise routines because your muscles won't benefit from the movement or have a chance to reach full contraction. Decreasing your muscle movements in favor of more reps or sets actually limits your muscle gains, so make sure you complete each movement with good form and involve all muscle fibers.

3. Establish connection between your mind and body. Using the mind in moving the body is an important component in any training program because it helps you figure out when to train harder or scale back your fitness routine.

4. Avoid strenuous activities during rest days. Straining yourself too hard on rest days may reduce prospects of gaining muscle mass during workout and may affect recovery of damaged tissues and muscles. Although it may not be hard to maintain your momentum once your physical activity makes you stronger, you may be tempted to believe that you may exhaust yourself during rest days.

5. Move more slowly. This pertains to proper execution of movement in relation to putting muscle gains at an optimal level. Focus and concentration are two essential factors in achieving this. When lifting weights, you may hold and lower it slowly but using the same amount of time and by deeply exhaling.

Training your body to build muscle mass and increase endurance will take time and focused effort, but you can maximize your gains by following some basic guidelines. Make sure your training program includes these key principles so you can get the results you want.

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Simply And Easy Ways To Stay Healthy And Fit As You Grow Older

2009-01-17T00:25:00.000-08:00

Do you want foolproof results in your diet or regular workout program? If you are one of those who tried to various ways in order to maintain good health and yet have had no evident outcome - think again. Experts suggest that you actually don't have to buy the latest and most expensive supplements or go through painful diets to get your desired weight but instead have a healthy plan for the long-term.

The Prevention Magazine's book called 'No Fail Fitness Tips' says that there are techniques to avoid decline of body metabolism even as we gain age. It talks about taking constant resistance training alongside regular and nutritious meals. In addition, it presented ways necessary to combat weight gain as one ages and encounters fitness problems, such as:

Walk more often. One of the simplest and most efficient ways to burn calories suited for all ages and fitness levels is 'walking'. It's both cost-effective and manageable since you don't have set about formal walking program to drive positive results. You can do so by taking the stairs instead of the elevators. You can park your car farther away from your office or destination, and do more errands on foot instead of driving. Walking keeps healthy all your core muscle groups and speeds up circulation.

Consume only snacks that are high in protein throughout the day. To keep your metabolism at its optimal function, eat small portions of meals throughout the day and consume only protein-rich snacks because these can curb your appetite. Some examples of lean protein and healthy snacks are mozzarella cheese sticks and low fat yogurt. Check your eating habits and limit intake of unhealthy foods.

Exercise at the same time each day. Set aside a block of time each day specifically for a 30-45 minute exercise session and make sure you do it at the same time every day. Making exercise a part of your regular day makes it easier to stick with any type of fitness regiment for the long-term, and will help you keep your metabolism running at steady pace throughout the day.

Change your negative eating habits. Exposure to unhealthy eating habits can be an impediment in managing a healthy lifestyle. However, if you change your attitude and outlook on the food that you eat little by little, you are helping yourself more. Rather than getting rid of certain types of food, commit to eating smaller amount of food to keep up with your daily calorie limit and avoid deprivation in the process.

Have a quality sleep. Enough rest and deep sleep can keep you away from binging and thus speeds up your metabolism. At least seven to eight hours of sleep everyday is necessary to stay physically and mentally healthy.

Making small changes to your lifestyle consistently will help you reach your health and fitness goals and reduce the chances of gaining weight as you age. Start shifting towards a healthier lifestyle by incorporating any of the above strategies into your weekly schedule and you'll be well on your way to weight loss success and a healthy outlook about food.

If you've enjoyed reading this article, you can read more posts on health and fitness, and other topics like exercise, working out, wellness programs, and finding the best bodybuilding supplement on our fitness blog.

Building Muscles Without Steroids - Is It Possible?

2008-12-28T23:25:00.000-08:00

For body-builders, steroids are a popular prescription due to their ability to increase muscle size in a short period and avert possible breakdown of muscle tissue during workouts. Many athletes have taken steroids to speed the recovery process from injury or surgery, sometimes with unintended results.

“While regular exercise and weight training combined with the right nutritional program can be an effective way to stay in shape, these can also be taxing to the body…”

Aside from that, most bodybuilders and performance athletes will tell you that it takes a long time before they can see the results from even enhanced diet and exercise programs. Hence the attraction of steroids, which can not only speed the process but increase the output from strenuous workouts. That said, medical experts from all over the world and the many sports governing bodies and athletic commissions have warned us of the serious side effects of steroid’s continued use. Once a person starts to take it, he will have trouble in stopping the habit. And there have been reports flashed across the media of some of the more gruesome consequences of steroid abuse. So the question arises: how does a serious bodybuilder or professional athlete attain the desired results without the harmful effects that steroids can and will produce? The good news is that medical science has looked to nature to find the answer. There is now another choice to increased muscle size and improved endurance without bringing harm to the body.

Muscle Gain Development

Building muscle and increasing endurance serves as both an immediate and long-term goal, not only for bodybuilders but also for people with today’s hyper-active lifestyles. Increase in muscle size and strength can lead to better performance and body tone, which is why people fine-tune their bodybuilding activities and commit themselves to strenuous workout regimens. This includes the right choice of diet and nutrition, necessary nutritional supplements and the right amount of rest. Unfortunately, some people do have a hard time implementing these routines and succumb to the temptation of steroid use as a shortcut to achieving their goals.

The purpose of maintaining a routine of regular workouts with ample rest is to develop muscle size and extend muscle endurance. Broken down tissues and muscles are rebuilt over the resting period while, at the same time, the number of cells that create muscle fibers are increased at a blistering pace. The body naturally maximizes muscle cells as the workout progresses.

Muscle gains are also the result of adequate nutrition during the recovery period. Many athletes and bodybuilders turn to muscle support formulas such as alpha lipoic acid and L-carnitine to protect valuable muscle tissue and reduce the risk of losing lean muscle mass. Taking these supplements either before or after a workout can encourage the body to preserve lean muscle tissue and improve the cell rebuilding and repair process for hours after the workout session.

Stemulite, a Good Substitute for Steroids

Misinformed on its supposed health benefits, many steroid users had become dependent on these drugs and most were oblivious of the serious damage it brought to their bodies. Now here’s the good news: Stemulite fitness supplements are available and have been tested in the health and wellness marketplace. Stemulite is reported to be a significant alternative to steroids. In just a few weeks, many athletes and bodybuilders have attested to Stemulite’s effectiveness, ease of use and lack of damaging side effects.

As stated by Dr. Todd J. Cielo, a practicing Chiropractor and Iron-Man Triathlete,

“I have been able to achieve a deeper sleep. I wake up hitting the ground running. I noticed from working out my muscles are fuller, denser and harder. My endurance has increased 25%. There is something in Stemulite for everyone.”

In only five days Stemulite gave Dr. Cielo the results he had long been searching for. By adding Stemulite to his regular diet and weightlifting routine he was able to have a deeper, more restful REM sleep, enhanced performance in his weight lifting routine, and a noticeable increase in his endurance.

Dr. Cielo also states that, as an energy-enhancing supplement, Stemulite is useful for all types of people including busy working parents and those who have active lifestyles. That’s why he recommends it to many of his patients. In today’s stressful world where most people, men and women alike, work extra hours while attempting to maintain an active social calendar the temptation to eat poorly or skip exercise is great and we see many people who just lack the energy and endurance to keep up with their normal day. With proper eating habits, a reasonable amount of exercise and Stemulite as part of their nutritional intake, many active go-getters are seeing viable results in just days.

Whether you are a professional or amateur athlete or a busy working soccer mom with a hectic daily schedule to balance, Stemulite will make a difference. Its all-natural formula is safe and effective and anybody who desires a healthier, safer way to improve their performance and well-being can use it with confidence. Stemulite - All Natural Bodybuilding Supplements.