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Recent Bodybuilding Articles
Showing posts with label training. Show all posts
Showing posts with label training. Show all posts

Build Your Muscles Quickly

build muscles
Anyone who feels healthy and wants to build muscles can do it easily, if they exercise regularly and eat rich diet that contains excessive quality proteins. Always allow your muscles to relax and commence your exercise with light weights. The things you will need to build muscle quickly are Barbells, Dumbbells and protein supplements.

Have protein rich healthy breakfast every day morning. The food you eat must be rich in proteins. You can also whole-grain breads rich in carbohydrates that give energy to your body. Why we go for protein rich food is that it keeps a stable blood glucose level. It helps in building muscle quickly. Having proteins alone will not be sufficient. Your diet should be a balanced one which covers fruits, vegetables, meat and grains.

Initially start working with free weights like barbells and dumbbells. Lifting weights exerts pressure on the existing muscle tissues which in turn helps you to build muscle quickly. You will definitely find a change if you keep practicing the right kind of exercises. Exercise machines also help you strengthen and enlarge your muscles but if you want to build muscle quickly you have to go for free weights only.

Squats, pushups and pull ups can help you in achieving your target body shape quicker. These exercises will also help you build your muscles but not as effective as free weights. But they will provide very good shape to your muscles. But if you use the same weight and do same number of repetitions in all your workouts, your body cant grow. So to build muscle quickly you must increase the weight or number of repetitions you are lifting at regular intervals.

Do not go for supplements that have not been in the market for more than a year. Dont get impressed by the advertisements without testing the supplements. Make sure you include few items in your diet such as fish oil capsules ad multivitamins.

Drink plenty of water. Getting enough water is important for maintaining energy levels. You should drink 8 to 12 glasses of water every day. Take rest after you complete your exercise. Especially when you are a beginner you will require complete rest without giving too much strain to your muscles. Muscles will grow only when you take rest. Here rest means having a good sleep. If you work with more heavy weights everyday it may lead to injury to the muscles.

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Be Prepared for Eccentric Exercises

eccentric exercises

Muscle soreness is most often associated with eccentric exercise— muscle contractions that occur as the fibers lengthen. Examples include walking or running downhill and low­ering the weight to the chest during a bench press. Muscles can exert more force eccentrically (lengthening contractions) than con­centrically (shortening contractions), so muscle soreness and injury is more common in exercises involving eccen­tric contractions. Muscles increase in strength and size largely by repairing small injuries to the muscle fibers, and adapting by adding muscle pro­tein so that similar loads are less stressful in the future.

Researchers from Wayne State University in Detroit found that creatine kinase (a marker of muscle injury and inflammation) and resting energy expenditure were higher in untrained people than in trained people in the days following an intense weight-training workout. The program, designed to induce muscle soreness, involved 8 sets of 6 repetitions for eight exercises. The training cadence was 1 second for each concentric con­traction and 3 seconds for each eccentric contraction. The study showed the weight-trained people adapted to intense muscle contrac­tions and developed protection against potentially damaging exer­cise. Conversely, muscle damage and the resulting repair process were greater in untrained people.

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Training for Beginners

training for beginners
Beginners should use low intensify and slow repetition training

Experienced bodybuilders know that increasing muscle size and strength requires PTA— pain, torture and agony. As Governor Arnold said in “Stay Hungry,” his first mainstream movie, “You must burn to grow.” Japanese researchers showed that beginners benefited from low-intensity, slow-movement weight training.

Two groups of untrained young men lifted weights for 12 weeks, training either at a normal cadence using higher resistance (80 percent max effort) or a slow cadence (3 seconds up, 3 seconds down) and low intensity (50 percent max effort).

The men in both groups gained equal amounts of strength and muscle mass compared to control subjects who didn’t exercise. This study showed that beginners respond to low-tension, slow movement weight-training programs, but the results do not apply to trained bodybuilders.

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V: The Ultimate Guide To Get The Adonis Belt Aka V-cuts / Sex Lines

The adonis belt is the term given to the v-shaped lines between your hips and lower abs that run from the hip bone down to the pubis.

Other names for this muscle are v abs, v cuts, v lines, sex lines, sex v…the list goes on.

adonis belt

There is nothing extraordinary about this ‘V’ except that girls seem to love it. It’s like a trail / path for them.

Despite your genes, there are specific exercises you can implement into your routine that will improve your adonis belt.

Honestly, it is possibly as genetic as any other body part.

Some people are just more genetically gifted with this feature than others.

Just like some have lower bicep insertions that make their arms appear fuller, while others have higher insertions that make their biceps peak higher.

Just like you can target the sides of the biceps to make them fuller or train for a better peak, your adonis belt can also be improved.

Today I will give you specific exercises you can use to hack your genetics and get that V that women go crazy for.

This will not end your social anxiety issues and instantly make you win at life, but it will give you a reason to start wearing your pants lower than usual.
narcissus aesthetics
"Adonis, in Greek mythology, is the god of beauty and desire. His name is often applied in modern times to handsome youths, of whom he is the archetype. Also, the Golden Ratio of a tape measure of shoulder-to-waist ratio is called the Adonis Index. Adonis Complex refers to a body image obsession with improving one’s physique and youthful appearance."

*For obvious reasons you need a low body fat percentage for this to work, there is no way around this.

Adonis Belt’s Composition


The Adonis Belt’s is created by the Inguinal Ligament and the Transversus Abdominis (TVA). The transversus abdominis is a layer of muscle of the abdominal wall which is deep to the internal obliques. It’s responsible for creating intra-abdominal pressure (IAP) to keep the core stabilized and protect the spine.

You can consciously activate your TVA, but in extreme real life scenarios where core stabilization is vital such as a woman giving birth or…deadlifting, your TVA will automatically engage. This muscle is also activated when you cough and sneeze.

Naturally, the internal obliques are also essential to the adonis belt. These muscles are activated by rotating and side bending.

Trunk-twisting movements utilize both the obliques and transversus abdominis.

Putting it together, the inguinal ligament is what creates the line while the transversus abdominis and internal obliques are the muscles that make it stand out. You’ll not have a good adonis belt if your TVA and oblique muscles are underdeveloped. Therefore, the more mass your transversus abdominis and internal obliques have the more visible the adonis belt will become.

The transversus abdominis is also responsible for pulling the abdominal wall back. What means that even if you’re not tensing your abs or your belly is relaxed, a strong TVA will prevent it from protruding keeping your waist tight all the time.

While strenghtening your TVA may not directly improve your abs, it will definitely make your waist more aesthetic.

Beware that it’s difficult to develop hypertrophy in these muscles so you’ll have to put in some extra dedication, patience and consistency to see results.

How To Develop An Aesthetic Adonis Belt The Thick Solid Tight Way:


First, any heavy movement that requires serious core stabilization will help. That is squats, deadlifts, snatches, clean & jerks and any other major loading movements that require intra-abdominal pressure.

Now onto more specific exercises:
1) Planks
Plank workout
  • Time yourself
  • Keep your body aligned
  • Keep progressing by adding resistance / time to the holds and beating your last effort
  • Advance to other progressions like side planks
2) Swiss Ball Pikes
  • Add resistance
  • 10-20 reps
  • Keep the thoracic area from rounding
3) Decline Sit Ups With A Twist (elbow to opposite knee)
Decline Sit Ups
  • This exercise can be quite stressful on the lower back so don’t add too much weight
  • Don’t add any resistance at all
  • Or you can use alternative exercises with anti-rotational efforts if you don’t want to take the chance, but that’s for another post
4) Cable Woodchoppers
  • Twist with the hips, not the lumbar spine
  • High pulley works better for me
  • Make sure to twist and bend (correctly)
5) Stomach Vacuums
Stomach Vacuums
  • Think trying to pull your belly button through your lower spine
  • Suck in your stomach as far and as hard as you can
  • Squeeze & Contract real hard
  • Experiment which position works best for you, I do them standing straight
  • If you can hold it for too long, you’re doing something wrong
  • This exercise could be the most effective of the list, don’t underestimate it
  • Perform this at least once everyday
6) Swiss Ball Crunches
Swiss Ball Crunches
  • Add resistance
  • Use the TVA to balance yourself
7) Side to Side Knee Ups
Side to Side Knee Ups
  • Add resistance
  • Use ab straps if you want
8) Loaded Carries: Farmer’s Walks, Stone Loading, Sandbag Carries
  • Loaded carries work your transversus abdominis by forcing you to create intra-abdominal pressure
  • Do them heavy and for distance
9) Leg Lifts (Lying leg raises, Hanging leg raises)
  • This is ideal because the wall prevents him from swinging and gaining momentum and the straps support his grip so it doesn’t break before his abs do. This way you can focus 100% on the abs.
  • Add Resistance & Avoid Swinging
10) Russian Twists – Landmines
  • This one is a safer alternative to the decline sit ups with twist because the hips can move more freely
  • Feel the burn, go all Muhammad Ali on this one; “only start counting when it starts hurting”
  • When you’ve built some conditioning progress to the landmines:
11) Single Arm, Kneeling, Cable, Twisting, Rope Pulldown Crunches to opposite side
  • It’s like a standard cable crunch with the rope attachment except you hold it single-armed and twist to the opposite site
  • For lack of a better name
  • Focus on bending and twisting
  • Keep your arm fixed at all times
12) V Holds – L Sits – V Sits
  • Isometric nature
  • Keep progressing
  • The last 2 aren’t easy on the wrist and elbows

Other Helpful Exercises:

1) Dumbbell / Barbell / Kettlebell Bent Press
  • Careful
2) Turkish Get Ups
  • Try using barbells, dumbbells and kettlebells
3) Reverse Crunches
  • I like to do these hanging on an incline / decline – bench / board
  • Knees Bent (crunches not leg raises)
  • This is also one of those you start counting when it starts hurting
  • Add resistance, you can use cable attachments on the ankles or a dumbbell
5) Side Crunches
  • Well these aren’t side crunches but those are some aesthetic tights she’s wearing
  • On side crunches you are lying on your sides
  • Start side crunching, make sure to raise the legs off the floor too
  • Semi-bent knees work best
  • High reps, go for the burn
6) Push Up Position Alternating Knees to Chest or opposite side
  • Focus on contraction and squeezing your TVA
  • Add resistance by putting plates on your back, a weighted vest or get your woman to mount you
7) Scissor Kicks
  • Oldschool drill
  • Put your hands under your lower back
  • Superset with flutter kicks
8) Side Bends
  • Dumbbell / Barbell / Cable Side Bends
  • Focus on contraction
  • In the video Lu Xiaojun makes fun of your mobility
  • *These can add size to your waist if you do them heavy and frequently enough
Seems like this turned into a complete core training repertoire
Final Points:
  • Don’t lose focus, you may find some of these exercises boring
  • Always add resistance when possible, increase reps or progress to a more complex variation
  • Always contract your abdominal wall during these exercises and during any heavy movement
  • Train your abs 3 times a week with high volume and “heavy” weight, this is the perfect spot between too little and too much
  • These exercises will improve your six pack too
  • To maximize results do stomach vacuums everyday first thing in the morning
  • If you’re a woman feel free to start doing these, but I’d focus on those that strengthen the TVA to keep your waist tight and develop a strong core. I’d say you avoid the ones that focus on adding size since I don’t see the Adonis Belt adding much to a woman’s physique.
  • Bad nutrition = no results
  • No rest = no results

The Adonis Belt is part of the Thick Solid Tight look

There you have the best exercises to get the Adonis Belt / V Cuts.

You can get there with some work and dedication.

Nothing says dedication like consistent, detailed, tedious and monotonous ab training. It requires true will power to commit yourself to that.

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What is a Keto Diet?

keto diet

The Ketogenic diet is based on ketogenesis, which is the process in which ketones are produced by the liver during the break down of fatty acids. When the body does not have adequate carbohydrates for energy it must turn to fats for energy, this prompts the liver to break fatty acids into ketones which are used for energy in place of the glucose.

The Ketogenic diet was used in the early 20th century as a treatment for epilepsy. The ketotic state causes an anticonvulsant effect reducing the severity and occurrence of seizures. With the advent of anti-seizure medications the ketogenic diet fell out of favor.

So, is the keto diet just another name for a low-carb diet?
Yes and no. The low carbohydrate diet popular today uses a moderate level of protein and fat to lower carbohydrate intake. The keto diet increases fat intake to replace carbohydrates and does not alter protein levels, keeping them at just what is needed for maintenance. The traditional keto diet uses a 4 to 1 ratio of fat to other nutrients. It uses just enough protein to maintain growth and repair and keeps overall caloric intake at a level sufficient to maintain the proper weight for height and age.

The theory behind the use of the keto diet for fat loss is that once the body is in a state of ketosis it will continue to burn fat for energy and when the fatty acids in the blood are used up the body will turn to fat stores. Carbohydrates are kept to a minimum to reduce their availability for energy. The body uses the available carbohydrates first for energy, which is usually used up in the digestion process, and then shifts to ketosis for the rest of the energy needs.

Many people who use this diet use some form of testing to make sure they are in a ketogenic state. There are test strips that use urinalysis to determine the amount of ketone bodies present. This serves a two part purpose. First, it tells the dieter whether they are in a state of ketosis. Second, it helps the dieter monitor overall ketone levels to avoid the metabolic condition, ketoacidosis. This is when the ketone bodies build up in the blood stream and decrease blood pH substantially, leading to many other medical issues. Although a severe condition, and it must be taken seriously, it is rare on a regular keto diet.

A keto diet can be enhanced by endurance training using long slow exercises like walking, jogging, biking, swimming, etc. The body kicks into ketosis when long term energy is needed. The body uses up the available glucose, and glycogen stores, fairly quickly and then must turn to fat for energy. If the body is already using its fat burning furnace it does not have to switch over for the long term needs of endurance training.

Some people use medium chain triglycerides (MCTs) on the keto diet due to their more ketogenic properties. Most food has long chain triglycerides (LCTs) but 30 to 60% of the total calories may be replaced with MCTs on an MCT Keto diet. MCTs can be bought in supplement form to add to the diet.

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Dumbbell Versus Barbell Exercises

dumbbell versus barbell exercises

Dumbbells versus barbells. This is a battle with a clear line drawn in the sand. Proponents on each side have strong beliefs about why their weapon of choice is the best. If you listen to one side long enough they might just convince you that they are right, until you hear the arguments from the other side. When it really comes down to it, the truth of the matter is that both sides are right. A balanced bodybuilding program should incorporate both barbells and dumbbells, because each have their benefits, and their flaws.

Dumbbells may be descendents of the ancient training tool, the Indian club. The barbell is a more recent development, although the use of a bar to carry objects suspended from both ends has been cited in ancient literature. So, the actual origin of each is blurred slightly by the acceptance of various predecessors. Regardless of when each type of training tool began, they both have enjoyed success in spurts. At first they were the only options for weight trainers, then machines, bands, balls, and other equipment came in to replace them, however, they have both enjoyed a come back in recent years.

Barbells require two hands and a balanced grip. Barbell exercises can utilize more weight due to the two handed grip and leverage advantage of pulling the strong side in to help the weak side. More weight means more strength and size gains. It is also argued that a person can handle more with a barbell than they could combined between two dumbbells. This is because the bar acts as a lever between the two sides and the strong side can “pull” the weak side along. For this same fact, however, some exercises work to make the strong side stronger and the weak side never closes the gap.

Dumbbells are used by one hand and require the use of the supporting muscles to stabilize the weight. The fact that the weights are held separately requires each side to work equally. Dumbbells work great for equalizing strength on both sides. Exercises that can be done with barbells can also be done with dumbbells, with the added benefit of pulling in the assistance muscles. The balance and stabilization required when doing dumbbell exercises cause twice as many muscles to be called into play when performing the exercises. Dumbbells allow you to move your hands through a natural range of motion during exercises, reducing wrist, elbow and shoulder strain, as well.

So, it doesn’t matter which side of the line you find yourself on, dumbbells or barbells. Both pieces of equipment should be a part of your training arsenal. A combination of barbell and dumbbell training will help you develop a balanced physique and work all those small stabilizing muscles, at the same time. You don’t have to draw a line in the sand, instead put them both to work for you.

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Bodybuilding Routines

Taped Bodybuilding Routines - An Inexpensive Option


Bodybuilding routines are necessary for achieving the goals of most bodybuilders. But "routine" doesn't have to be synonymous with "boring." And you don't have to spend a fortune to find quality bodybuilding routines that work.


Think the only way to get bodybuilding routines is to hire a trainer? Though a personal trainer is a good idea, there's no doubt that there are other options out there. Taped bodybuilding routines are one of those that require a significantly smaller investment than a personal trainer, but you don't have to be bored by the time the tape has played through the second time.

One way to get some variation is to purchase several bodybuilding workouts on tape. Be sure that they all work together because focusing on specific areas of the body and ignoring all others won't give you a solid full body workout. On the other hand, having a series of tapes that focus on different parts of the body can be a way for you to have different bodybuilding routines from day to day.

Using the bodybuilding routines on tape for a few weeks, then creating your own routines for a while is another way to get some variety. You can change the order you do drills and exercises, do your bodybuilding routines to your favorite music, listen to books on tape or watch television.

Even adding variety to keep your exercise regimen exciting, there's something to be said for "routine." Many people report that they simply feel better if they get up an hour early and do some exercises before work. The same may be true of your bodybuilding routines. It may not work out for you to do your bodybuilding routines in the morning, but evenings may be better. Whatever works out best is okay, as long as you're getting the routines accomplished on a regular basis.

Bodybuilding routines do require a certain amount of routine regimen to be successful. If you find you can't keep up a specific routine, it may be time to lower your level of exercise a bit and adjust your goals. The most important thing is to set and maintain routines to the level that accomplishes your goals.

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Bodybuilding Contests Training Tips

In every competition, to win recognition or a medal for those experts or at low levels for amateurs, it is mandatory to have general accepted rules to govern the game. In the same regard, it is therefore important to have rules governing bodybuilding contests to avoid controversies that might arise. Majority of body building follow a unique standard procedure which include the first activity; in which competitors meet as agreed and they are briefed on the procedures and behaviors expected of them. In the briefing, contestants are informed on how to walk when on stage and those poses that they must make and how to carry themselves when on stage. It is also at this level judging is explained and hence this stage is most detailed as it involves everything about the competition.

bodybuilding contests training


The following event usually covers prejudging. It group's participants in classes on how they will enter the stage and at this level, judges guide them in taking their poses. Competitors undertake activities that allow judges to compare them with little ease. Some of the activities include taking different activities differently like when some move forward others step back and they rearrange themselves for clear comparisons. When judges are satisfied with their poses they rank them against each other.

At last, in the final stage the show, is normally the finals and it is at this level when fans attending the bodybuilding competition are allowed to sit down and watch the show. The contestants each at time move to the stage and routinely take poses for fans to watch. After posing is over judges announce the overall winners and they are presented with accolades and cards. Well aware of the contest routine, it is now important to know on how to prepare for bodybuilding contests. It is common to look for individual strength and factoring on the time one needs to work on it with eating the right diet and which parts of body need which workout to be ready.

This is a general process that allow participant to have physique that is balanced and is symmetrical in appearance. To rectify any short coming you need to eat a well balanced diet with right kind of needed ingredients like carbohydrates and proteins together with required level of vitamins until the body physique meets the needed standard.

After diet is taken care of, the next stage involves taking exercises that prepares one for victory in the contest. One of the training to take care of is cardiovascular and it involves two ways of training which are moderate and high intensity training for some weight lifters. It is important to ensure when training both process are achieved as for the moderate training it ensures blood flow increase, high absorption of nutrients and increased level of metabolism while high intensive training ensures calories burned after taking of training is high hours after.

The final activities in body building contest training are meant to make a competitor achieve a well refined shape and condition of muscle to withstand trials. It is therefore important to ensure one does not train more than needed.

Bodybuilding and Common Cold Disease

bodybuilding cold condition

Bodybuilding during common cold is not a very good idea. It has been observed that in the period of disease, the recovery period is significantly delayed.

The most important thing you need to know in the period of the disease is that the muscle anabolic processes stop and the body triggers the secretion of cortisol, which is responsible for muscle breakdown, thereby performing even simple exercises may lead to an additional secretion of cortisol.

We can conclude that exercise during illness is prohibited and you not only will you destroy the muscles, but also cause substantial damage to your health. If you come after a long-lasting cold condition, after the full recovery you should refrain from training for two to three days, otherwise the training won’t be very useful.

Right after the cure you should keep a warm atmosphere around you, no matter where you are.
There a several tips for quick recovery after the Cold:
  • Take high doses of vitamin C, it has been proven that in the period of disease the body needs increased amounts of the vitamin.
  • Also, do not forget about taking vitamin and mineral complexes.
  • Try to drink lots of water along to get rid of toxins. To speed up the recovery you require 2-3 liters of water.
  • Garlic and onion are crucial in a period of illness, they contain volatile, which help the body to destroy the viral bacteria.
  • You need rest during illness, stay in bed, avoid physical exercise and get plenty of sleep.

Getting Rid of Man Boobs


Getting rid of the man boobs doesn't come easy. It requires lots of hard work and an ample special training regime. Forget about doing hundreds of press-ups, bench presses or crossovers. They're virtually useless when it comes to shifting the fat from your chest. And a few short cardio sessions each week isn't going to be enough, either. A full-body training program that includes both cardiovascular and resistance exercises will deliver better and quicker results.

To lose the man boobs, eating right and exercising frequently needs to become a life habit. f your schedule does not have any holes, make some. Get out of bed earlier and better turn off the TV. Stop wasting time on internet social networks. Train hard, be consistent and the results will come. To the loss, aim for 40-45 minutes of high-intensity cardio at least three times a week and combine this with two or three bouts of resistance exercise, such as weight training or a body-weight circuit.
Although exercises such as the bar-bell bench press, weighted press-up and dumb-bell single-arm bench press should form part of your training routine, it's essential not to get carried away with too many chest exercises. Working the muscles in your back is also important and if you ignore them you'll create a muscular imbalance that will inevitably lead to injury. Make sure you do just as many pulling movements. Follow these simple rules and stick to a good diet and you'll have the pectorals you always wished for. 


The Beauty of Power: A Creative Photogallery


Check out this creative and beautiful photo gallery and acknowledge the glamour of strength!

Bodybuilding Creative Photos

Bodybuilding Creative Photos

Bodybuilding Creative Photos

Bodybuilding Creative Photos

Bodybuilding Creative Photos

Bodybuilding Creative Photos

Bodybuilding Creative Photos

Bodybuilding Creative Photos

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Bodybuilding Creative Photos

Bodybuilding Creative Photos

Free Yourself From Fat


Fat Loss

There are several main advantages for an athlete or for every human being of getting rid of fat:

Longer life
Want to live for years to come? You could steal a donkey and bravely head off in search of the life-extending Holy Grail -or just shed some fat. A study in The New England Journal Of Medicine showed subjects with a body mass index (BMI) over 27.5 had a greater risk of death from cardiovascular disease or cancer. Work your BMI out by dividing your weight in kilos by your height in meters squared.

More happiness
Losing some chub can make the world brighter. In a study from the University of Pennsylvania, subjects with depression who lost eight per cent of their body weight over six months reported an improvement in their symptoms.

Less injury
Piling on the fat makes you more vulnerable to injury because it puts pressure on your muscles, tendons and joints. Being overweight makes you more than twice as likely to be injured in exercise, a British Journal Of Sports Medicine study revealed.

Improved brainpower
Being slimmer can make you smarter. US researchers conducted a memory test of 150 people, all of whom weighed more than 136kg. Three months later the tests were done again. Subjects who lost 23kg over the period were more attentive and had increased cognitive ability, while those patients who remained obese showed a loss of memory.

Lower blood pressure
Modern life is stressful enough - don't let flab make things worse. People who reduced their weight by 4.5kg over a 30-month period decreased their risk of hypertension (high blood pressure), according to a study in the Annals Of Internal Medicine.

Fewer aches and pains
Everyone wants a long and healthy life, so lose weight now and you won't spend your twilight years feeling as if you've gone 12 rounds with David Haye. An American study showed those with a BMI of under 18.5 were 8.9 per cent less likely to suffer knee pain and 3.6 per cent less susceptible to a dodgy hip.

Less chance off illness
Being fat isn't a disease but excess weight could increase your risk of contracting one. Men who lost weight over five years had a much lower risk of diabetes, according to a study of nearly 7,000 men in the Journal Of Epidemiology & Community Health.

Healthy Thinking Increase Strength


Get your head right and the muscles will follow – Charles Poliquin

There is a series of persons that find it very difficult to focus on their training and gain muscles.The primary reason these individuals have such a difficult time making gains is they believe they are hardgainers, so they are never in a positive frame of mind. Thinking they can't put on muscle, they become frustrated and constantly change their workouts, so they never improve at anything.
Healthy Thinking

The people who get the most impressive results are those who train hard consistently and then tweak certain variables - exercise selection, tempo, body position - to elicit further growth. Even more importantly, they have a confident, positive outlook on what they want to achieve. This gives them the clarity to approach each session in the most effective and efficient manner. There are no excuses, just hard work and impressive results.

Weight issues are also very important in this sense. Another type of attitude adjustment that needs fixing is that of the "self- delusional achievers”. They are convinced they're training and recovering perfectly, and are seemingly oblivious to the very real evidence that they are not. That's why their skinny arms hang like hosepipes from their skin-tight sleeveless T-shirt, which vacuum-wraps their bulging potbellies.These people are 'skinny-fat', which means they have very poor muscular development yet high levels of fat storage. So not only do they get mistaken for a beached whale when they sunbathe on holiday but their appearance is also one of the biggest indicators for a large number of serious health issues, including diabetes and heart disease. They need to take serious action to restore the muscle-fat balance, or else they are looking at a later life full of ill health.
Healthy Thinking

Among the worst self-delusional achievers are those with a debilitating condition. Although most of them are unaware they are carriers, it is an unpleasant and embarrassing ailment that the rest of us have to deal with. I'm talking about Imaginary Lat Spread (ILS).We've all seen this condition in the gym. The sufferer struts around the weights room hunched over because too much chest work and not enough back work have rotated his shoulders forward, resulting in this unbalanced posture. And his arms are so far out to the sides it looks as though he is carrying two giant, invisible watermelons. In actual fact he is hoping to give you and me the impression that the musculature of his back is so big and strong and wide that he physically can't get his arms any closer to his body.

So when it comes to building a bigger and stronger physique, everything must begin in your brain. If you believe you can't put on muscle, then you won't, no matter how hard you train. And kidding yourself that you are a modern-day Amie by wearing skin-tight tees or walking around like a gorilla with a stick up its ass means you'll never get the body you want. And this is because you're spending too much time thinking about what you look like when you should be spending that time changing what you look like. Get your mind right and the muscle will quickly follow.

Six Great Sources Of Magnesium


Magnesium compounds helps you avoid fatigue, weakness and lost sleep.
Magnesium is the fourth most abundant mineral in the body, playing a role in more than 300 biochemical reactions in the body, including helping maintain normal muscle and nerve function, a steady heart rate and a healthy immune system. Yet six in ten of us are thought to be deficient in this all-star mineral, leading to fatigue, tiredness, muscle weakness and trouble sleeping.

Halibut

Magnesium Sources
Almonds

Magnesium Sources
Cashews

Magnesium Sources
Spinach

Magnesium Sources
Baked Potato

Magnesium Sources
Peanut Butter

Magnesium Sources

Basic Exercises: Wrist Curl

Basic Exercises

Wrist curls work on the flexors of the forearm and also increase finger strength. The forearm muscles should not be neglected. They are as important as the muscles in the shoulders and lats and calves. Mane prefers doing the curls in a sitting position, resting the back of my forearms on the bench and holding the barbell in a close grip. It is very important to keep your elbows together. Moving only your wrist, curl the weight up until your forearm is fully contracted. Allow the weight to go down slowly, then at the bottom let the bar roll out on your extended fingers. The forearm, like the calf, is a hard muscle to reach. Do as many full reps as you can, then continue with partial reps until your forearm is tight and burning. Don't worry about pain; it means growth.

Bodybuilding: The Art of Strength (Part 7)


Check out this Bodybuilding motivational Video!

Female Diet: 3 Essential Products


Asparagus
Asparagus is a must in the cover girls food plan! It’s a natural diuretic, allowing you to eliminate those extra pounds. Fitness competitors and models will actually go out of their way to eat it about a good week before their competition or photo shoots, because it helps them get really lean and cut, by helping them drop that unwanted water weight. Always aim to keep asparagus in your fridge washed and ready to steam! One package of fresh organic asparagus, rinsed with the hard bottom stems snapped or cut off. Steam over steamer until tender yet still crisp, or sauté in a pan until slightly cooked.
Female Diet

Broccoli
Broccoli has many health benefits such as it being high in calcium and fiber. Plus its fridge life is long. You can buy a big head of it, and it keeps for a while. It is a staple in the female models food plan because it can be steamed, added to stir fries, omelets, or eaten raw with a side of fat free dip. One large head of broccoli, or a package of broccoli florets Steam over steamer until tender yet still crisp, or sauté in a pan until slightly cooked.
Female Diet

Spinach
Spinach is an excellent source of fiber, iron and powerful antioxidants which fight ovarian cancer. It’s delicious in omelet’s, in soups, stews, in a green salad. You can also steam it or sauté it for a quick healthy side dish that will complete either your lunch or dinner. Choose a bag of organic triple washed spinach. Steam over steamer or sauté in a touch of olive oil until slightly wilted
Female Diet

Creative Garnishes for Asparagus, Broccoli, and Spinach Side Dishes

Feel free to top with any of the following garnishes to make your side dishes a bit more satisfying without blowing your calories:
 - Drizzle with olive oil
 - Slivered Almonds
 - Garnish with a squeeze of fresh lemon
 - Dust lightly with parmesan cheese
 - Lightly top with low fat feta cheese
 - Raw unsalted walnuts
 - Add a few crumbled whole grain crackers on top
 - Pecans
 - Drizzle with Low fat hollandaise sauce

Honey: One Of Nature's Best Workout Fuels


Honey is a great pre-workout food. Its unrefined sugars are easily absorbed into the body, while its simple carbohydrates provide an excellent source of energy without any of the artificial preservatives, colorings or sweeteners found in commercial energy drinks and gels. Produced all over the world, the taste, coloring and consistency of honey can vary greatly depending on the plants and flowers supplying the pollen and the environment in which they live.

Many varieties of honey contain friendly bacteria such as lactobactlli and bifidobacteria, which help to combat different illnesses and disorders. Honey also contains iron, an essential protein component for metabolism, which the body needs to produce red blood cells.

Honey

It's a good source of vitamin B6, which plays a major role in producing haemoglobin and cells in our immune system. It's packed with manganese, which ensures healthy bone structures by helping to build essential enzymes and aiding with the absorption of calcium.

Honey is great in post-workout protein shakes for growing insulin ranges. Honey also offers further anti-oxidant results to the physique, generating it doubly beneficial for bodybuilders in that all-important recovery window subsequent a workout.

Female Fitness: How To Design Your Workouts


Essential Elements
Make sure you include the following elements in your weekly program: three to five cardiovascular workouts; two to three strength workouts and one to three stretch and balance sessions.These sessions should each be a minimum of 20 minutes, which does not include your warm-up and cool-down. You can focus on just one of the above elements for 20 minutes or put all three Into one session. Don't worry too much about which element you do during your sessions, just listen to your body and do the type of workout you feel your body needs most. All this may sound time-consuming, but your minimum workout time is just three hours a week -with 163 hours in a week, anyone can do this' The key is to increase the length of your workouts when you have time and stick to the minimum on busy weeks.

Cardio Sessions
Unless you're new to exercise, your cardiovascular workouts must be vigorous. Work up to a level where your breathing is heavy and you can only talk for a sentence or two. Your heart rate must stay up throughout the session and you should feel tired but energized by your workout. If you're new to exercise, build up to this level over four to six weeks. Include at least three types of cardiovascular training every week: a long session of 40-60 minutes; a medium session of 30-40 minutes and a short session of 20-30 minutes. Push yourself as hard as you can in the time you have. The shorter the session, the higher your intensity should be. Try interval training for shorter workouts and group sessions or partner sessions for longer workouts to boost your motivation.
Female Training

Strength Sessions
There are three essential Ingredients to effective strength training: consistency, progression and muscle overload. Find a workout you can stick with. If you find the gym boring, build up your strength using another activity, such as yoga, Pilates, group classes and sports that require "power and pull" such as water sports, climbing, racquet sports and martial arts. To get results, you should feel muscle fatigue in most parts of your body. To progress, you need to increase your intensity every three to four weeks and overload your muscles by working with good technique so you can safely and effectively challenge all the main muscles in your body. If you're new to this, ask an instructor for advice.

Stretch and Balance Sessions
Stretching helps prevent injury and helps you learn more about your body's strengths and weaknesses. At least once a week, dedicate a minimum of 20 continuous minutes to balancing and stretching. You can make this a part of your strength sessions, do a power Yoga or Pilates session or simply stretch in your living room, focusing on areas of your body that feel tight or weak.

Bodybuilding Art: Amazing Changes!


Check out this amazing photo gallery and acknowledge how bodybuilding and training can change your body

Bodybuilding Changes
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