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

Health Tips: Avoid Processed Carbs

Simple carbohydrates, on the other hand, are single or double sugar molecules. They’re found in table sugar and processed foods like Pepsi and Twinkies, but they also occur naturally, like in fruit. Simple carbs, whether they’re found in a papaya or a Pop Tart, are absorbed quickly, causing the amount of sugar in your blood to skyrocket and then plunge soon after, leaving you feeling tired and hungry. But there’s a difference between the natural simple sugars found in fruit and the refined simple sugars found in candy.

When you eat that papaya, the sugar comes packaged with vitamins, minerals, water, and fiber. Also, the sweetness in fruit comes from fructose (as opposed to sucrose or glucose in other simple sugars), and fructose doesn’t cause the sort of sharp insulin spike that other simple sugars do.

processed carbs

In general, eat foods that are processed as little as possible. Choose an apple over apple juice, and whole-wheat bread over white bread. Be sure to buy bread that is actually labeled “whole wheat.” Many wheat and grain breads are mostly refined white bread colored with molasses, despite the brown wrapping that depicts wheat fields waving in the wind and names like “12- grain health nut bread.”

Read food labels carefully and find out where you’re getting most of your refined sugar. Breakfast cereals such as Kellogg’s Raisin Bran and Frosted.

Flakes are more than 42 percent sugar. Flavored yogurts are loaded with sugar, too. Be aware that sugar goes by other aliases, including corn syrup, honey, maple syrup, maltodextrin, sucrose, and other words that end in -ose.

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Muscle Vitamins

muscle vitamins

Are you getting fed up of paying the Gym bills every month? Are you visiting the Gym for years, in vain? Well, so did I. But suddenly three simple things changed my life. I am not boasting; but my muscles are no less than the famous body builders. You don't believe me, I can make out that by your face, but how would you like to see my answer in you. The three things which literally changed me from a feeble boy to a real body builder are muscle vitamins, muscle building pills, and the best muscle supplements in the world; whey proteins.

We all don't have any idea where to begin. We enroll our name in a public gym and start visiting it. Our only hope remains on the portraits and bodybuilding supplements of the superstars which hang on the walls, silently promising us, a muscular body in future. But the poster hangs on the wall and we hang on the chinning rods, in vain. Something must be amiss. Yes, there is something amiss. Did you ever thing that what ever we are doing are only external. We need to do something internally too.

Here comes the need of muscle vitamins. When we do work out, our body looses everything. Our muscles gets strained and stressed for muscle builders. Which makes our muscles capable of even further strains and stresses. But we need to feed someone who is working so hard. Our daily diet is meant for regular folks. Not for tough exercisers. Muscle builders must be proud of the thing that they are the hardest worker in the world. Their muscles needs something special. Something that is not our regular diet. And the thing is muscle vitamins. They are the energy, and mineral providers of our muscles. Our muscles need some special minerals for bodybuilding, due the excessive amount of stress and strain they undergo. Minerals like Sodium, Potassium are most common ingredients in a muscle vitamin. These muscle vitamins are available in several forms.

The commonest of all is muscle building pills. Muscle building pills are no magic tablets, they are just made up of vitamins which are excessively important for the all round development of our body muscles. Just as I previously mentioned, they may not be that necessary to regular folks, but they are just heavenly kisses for us hard gainers.

Finally the last secret of my success is the best muscle supplement of the world; whey proteins. Our muscle needs a high concentration of amino acid to maintain a steady growth (which you might be expecting from your regular hard exercise), coupled with the repairing action necessary due to the hard strains your muscle undergoes.

Just follow these steps and I bet you the success. I achieved them, so why not you?

Why do we need magnesium?

Over half of the less than two ounces of magnesium in a 130- pound person is in the bones. Magnesium is critical to the operation of hundreds of enzymes and directly affects the metabolism of potassium, calcium, and vitamin D. It plays an integral role in nearly three hundred body functions. It aids in bone growth, basic metabolic functions, and the functioning of nerves and muscles, including the regulation of normal heart rhythm. Low intake has been linked to high blood pressure, heart-rhythm abnormalities, and heart attack.

The food sources of Magnesium are mainly Nuts, legumes, whole grains, wheat bran, dark green vegetables, bananas, apricots, etc.
People whose drinking water has a high magnesium content experience a lower incidence of sudden death from heart attack. Magnesium is easily washed and peeled away from foods during processing, so fresh or slightly processed foods are your best choices.


Grapefruits: An Important Source Of Energy


Health

Eat one grapefruit a day for two weeks and you could see significant improvements in your appearance and vitality, according to a trial published in The Grocer. After two weeks eating the fruit, 80 per cent of the women involved said their concentration had improved, 67 per cent rated their energy levels as “excellent” or “Very good” and 81 per cent said their skin looked better. Grapefruit can also help lower cholesterol, protect and repair cell damage and aid weight loss. It can interfere with some medications, though, so check with your GP first if you're taking any.

Female Health: Keep Your Joints Young


Female Health

Shed Excess Weight
Carrying extra pounds puts your joints under pressure and can wear down the cushioning cartilage that protects them. Research shows our load-bearing joints - our ankles and knees - are very vulnerable to excess weight, and our hips and backs are also sensitive. In the long-term, this can leave you at risk of developing osteoarthritis - studies have shown that people who are obese are 14 times more likely to develop knee osteoarthritis than people who maintain a healthy weight.

Stay Active
Regular exercise not only helps with weight management, it also directly benefits your joints. Exercising frequently and through your whole range of movement boosts circulation, so joints are flushed with oxygen and nutrients while waste products are siphoned away. Loading your joints also strengthens the supportive network of muscles around them. Any exercise is good, but walking, cycling and swimming in useful in particular. Avoid throwing yourself into exercise in a hurry. Just as being immobile is not a good thing, overdoing it can trigger stresses and strains.

Avoid Work Issues
A deskbound lifestyle can make your joints lazy and vulnerable, so watch your posture and crowbar some activity into your day-to-day life. Avoid slouching to guard your neck, shoulder and hip joints, and take regular breaks, Instead of picking up the phone, walk to your colleague's desk and have meeting while standing up. Check your workspace isn't putting your joints under added stress.

A dress for Success
Wearing high heels can contribute to joint degeneration and knee osteoarthritis, according to research from Iowa State University. Adjust your heel height to what you're doing and wear trainers to and from work, for example. And remember, flip-flops and ballet flats can also be unsupportive. Downsize your handbag too - according to studies, the average women's bag weighs 51b (2.25kg). And also If you don't want a wear a rucksack, carry two bags to balance yourself.

Feed your Joints
Eat plenty of vividly colored fresh fruit and vegetables, as high levels of antioxidants can help mop up free radicals, which contribute to joint inflammation. Make sure you get enough calcium, too. Leafy greens, tinned fish and dairy products are good sources. And eat plenty of oily fish such as salmon and mackerel, as studies show omega 3 fatty acids can also help to reduce joint inflammation. There's no solid evidence supplements can prevent chronic issues, but celadrin, chondroitin and glucosamine are the most common types for joint health. In addition to your joint-friendly eating habits, a daily dose of daylight will help you get your quota of joint and bone-boosting vitamin D.

Useful Snacks For A Sharper Mind


Increase your brain power with useful snacks

Eggs
Eggs are packed with choline, a nutrient that has been found to increase the size of neurons in the brain, meaning they can fire electrical signals more quickly and efficiently.
Brain Food

Strawberries
Full of antioxidants that prevent age-related neurological decline, strawberries also contain compounds that improve the lines of communication between brain cells.
Brain Food

Almonds
The riboflavin in almonds helps improve memory and recall power, while their phenylalanine stimulates the brain to produce mood-boosting neurotransmitters to help you stay positive.
Brain Food

Seaweed: Replace Your Salt


Substitute salt for seaweed granules and you could avoid a number of health problems. Seaweed is a loose colloquial term encompassing macroscopic, multicellular, benthic marine algae.The term includes some members of the red, brown and green algae. Seaweeds can also be classified by use (as food, medicine, fertilizer, industrial, etc.). Seaweed granules have low sodium content - just 3.5 per cent compared with 40 per cent in regular salt - and it's almost impossible to taste the difference, according to a study by the Government-funded Food Innovation Project. It also contains a vast array of vital micronutrients, while consumption is said to make consumers feel full, which means it could be useful in reducing obesity levels. Seaweed could theoretically provide a valuable new food source for a world struggling to feed rising populations.

Lowering the nation's salt intake could help reduce the number of heart attacks and strokes every year in the UK, which currently stands at 70,000. Seaweed also contains a vast array of vital micronutrients, which are said to keep you fuller for longer.
Seaweed

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

Tips to Clean Your Digestive System

Clean Digestive System

Grow some good bacteria
Prebiotics stimulate good bacteria in the colon and prevent bad bacteria from taking a hold. A study in the Journal Of Clinical Gastroenterology found that foods rich in prebiotics such as chicory and artichokes lead to the increased growth of gut good guys lactobacilli and bifidobacteria.

Drink more water
We'll keep saying it until you get it: drinking more water is one of the quickest ways to improve health. Maintaining adequate hydration is crucial for digestive health and helps regulate bowel movements.

Cut back on booze
Drinking more than two units of alcohol a day will expand your waistline and wreak havoc on your digestive system. Research has found that excessive alcohol impairs muscle movement in the small and large intestines. Bloating, stomach aches and diarrhea are your body's way of telling you to lay off the liquor.

Hit the gym
Increased blood flow results in increased oxygen circulation in the whole body - and this improves cell efficiency in the digestive system.

Eat more fiber
Fiber helps to maintain regular bowel movements by adding bulk to stools and drawing water into the digestive tract. It also stimulates the nerves in the intestine, causing contractions of the colon that help to move waste through quickly.

Enliven your liver
Your liver keeps your body healthy by breaking down toxic substances such as caffeine, alcohol, pesticides and additives. If your liver isn't functioning properly, your ability to process and excrete these toxins is reduced. Keep it working smoothly with a diet full of whole foods, fruit and cruciferous vegetables.

Boost your gallbladder
Bitter foods stimulate your gallbladder to increase bile, which is critical to burning down fats and breaking down toxins. It is recommended to add bitter greens such as endive, kale, mustard greens and watercress to your salads.

Healthy Recepies For Female Athletes (Part 3)


LUNCH:

Cauliflower and Goat’s Cheese Puree (Faux Mashed Potatoes)

Cheese Puree
Amount of calories: 75 calories per serving

Contains:
1⁄2 large head cauliflower, cored and cut into 1-inch pieces salt to taste
2 tablespoons fat-free whipping cream
2 tablespoons unsalted butter
2 tablespoons freshly grated reduced-fat Parmesan cheese
2 tablespoons reduced-fat goat’s cheese

Method of Preparation
Cook the cauliflower over medium heat in a large pot of lightly salted water until completely tender, 20–30 minutes. Drain the cauliflower into a colander. With a bowl or small plate, press on the cauliflower to remove all the water. Toss the cauliflower and continue pressing. This step is very important to the texture of the dish. Transfer the cauliflower to a food processor. Add the whipping cream and puree until completely smooth. If you like a chunkier texture, mash by hand, adding the cream after the cauliflower is mashed. Return to the pot, heat on low heat, and stir constantly. Add the butter, Parmesan, and goat’s cheese. Stir until blended and season with salt if necessary.

Fibers: Another Element of Strength in Your Food


Fiber is important for bodybuilders and athletes mainly because it assists in adding bulk to ones diet. It is a known fact that fruits and vegetables are valuable in providing fiber. Fiber represents that portion of the food which is not digested but helps the intestines to move the waste along. A certain amount of fiber is necessary in the diet of every human being.

Constipation is many times caused by lack of sufficient fiber and you have to make sure that your diet is varied enough to provide the needed dietary fiber for the intestinal wastes. Therefore, unless your doctor finds extra fiber to be necessary in your case, don’t go out of your way it is not required to increase greatly the quantity of fiber in your diet.

In this case take care not to overeat or stuff yourself with too much fruit pulp or bran. Remember, moderation is all the things, including your diet is essential for a man’s health. Bran and other foods like raw fruits, coarse vegetables containing a great deal of fiber and it may clog the intestines or even cause irritation and abnormal contractions or spasms of the intestinal musculature. It is appropriate to find out the most healthful diet for your particular type of digestive system and use it according to your own experience.
Fibers

There are two types of fibers: The first type is soluble fiber. It feeds intestinal bacteria, which then convert it to short chain fatty acids. These than have very positive effects on the body such as inhibiting the growth of yeast and disease causing bacteria and help decreasing the risk of cancer of the large intestine. This kind of fibers also help lower blood cholesterol levels by reducing the amount of cholesterol produced by the liver This type of fiber dissolves in water and forms a gel like substance and helps to regulate blood sugar levels. The second type is insoluble fiber. This type does not dissolve in water, but instead acts on intestinal toxins and plays an crucial role in the prevention of colon and breast cancer.

Healthy Recepies For Female Athletes (Part 2)


BREAKFAST:

Asparagus Frittata

Asparagus Frittata
Amount of calories: 100 calories per serving

Contains:
1⁄2 tablespoon extra virgin olive oil 1⁄2 cup thinly sliced onion 1 clove garlic, minced 1 teaspoon chopped fresh thyme 12 cooked asparagus stalks, cut into 2-inch pieces 1⁄2 medium tomato, seeded and diced 11⁄2 cups liquid egg whites 1⁄2 teaspoon salt 1⁄2 teaspoon pepper 1⁄2 cup freshly grated reduced-fat Parmesan cheese nonstick cooking spray
Method of Preparation
Heat the olive oil over medium heat in a nonstick, ovenproof frying pan. Add the onion, garlic, and thyme. Saute until the onion is soft but not brown. Add the asparagus and cook for a minute longer. Add half of the tomato and stir a few times. Remove the vegetables and wipe out the pan. Turn on the broiler. In a mixing bowl, beat the egg whites, salt, pepper, and cheese together. Spray the same frying pan with nonstick cooking spray and heat on medium. Pour in the eggs and scatter the vegetables on top of the eggs. Turn the heat to low and cook 5–8 minutes until the frittata is golden brown on the bottom. Place the frittata under the broiler and cook until firm, about 5 minutes. Slide onto a plate and garnish with the remaining chopped tomato.

Avoid Long Term Negative Calorie Balance


The chances are good that you know at least one person who always seems to be on a diet. The odds are also good that although these habitual dieters may achieve some small weight losses, they are among the 95% that always gain it back. Then, discouraged with the failure of their last diet, they quickly embark on the latest “diet of the month” and repeat the cycle.

When fat loss stops or begins to slow down after being in a substantial calorie deficit, most people panic and cut their calories even further. Sometimes this works and it breaks the plateau. More often than not, it digs you into an even deeper metabolic rut. The best thing you can do is to raise your calories for a few days or sometimes even for a few weeks.

Balance of Calories

Your body’s weight regulating mechanism works both ways: It can decrease your rate of energy expenditure when there is a calorie deficit, or it can also increase its rate of energy expenditure when there is a calorie surplus. When you eat more, your body burns more. A temporary increase in calories when you have hit a plateau will “spike” your metabolic rate. It sends a signal to your body that you are not starving and that it’s ok to keep burning calories.

This practice of raising your caloric intake up and down is known as “cycling” your calories (also known as the “zig-zag” method). In general, the lower you go with your calories, the more important it is to take periodic high calorie days.

Female FItness: Facts About Your Meals!


Meals
Breakfast

This is the most important meal of the day! Don’t skip it thinking it was going to help me save calories. If you skip breakfast, you will only become super ravenous by mid day, and end up eating more than you should. Skipping breakfast will also slow down your metabolism, which you don’t want.

Midmorning Snack

Never wait until lunch to eat again after breakfast. You need to eat at a small mini‐meal, protein bar, or a protein shake in between the two. Aim at a 200 calorie minimeals, or protein shake or protein bar to help you keep your energy levels high and your blood sugar levels regulated, and to fight off a huge binge at lunch!

Lunch

Lunch is very important. Don’t forget lunch, to help you save time at the office, or if you are running errands. If you do, you are setting yourself up for failure at dinner. You will end up eating the paint off the walls or whatever is in your sight by the time dinner rolls around if you forgot to eat lunch.

Late afternoon Snack

This meal is crucial! We have had a long day, our patience is running out, and are feeling the effects of all the days duties. Our office friend comes with a box of cookies from the bakery down the street, and we end up giving in! If you ate a great big breakfast, had your mid morning protein shake, your satisfying lunch, you won’t give in! Make it a point to enjoy another protein shake, small protein bar, or a mini‐meal to keep your hunger at bay and under control until dinner.

Dinner

Finally we are home, with our family and loved ones! Sigh of relief as we all gather together for a meal at home. Dinner is a meal to be enjoyed with our friends and family, but don’t overdo it! Remember this very important key: focus on your lean source of protein and also your fibrous carb. Aim to focus on a steamed vegetable, such as broccoli, asparagus, spinach or a large green salad to keep the complex carbs at bay.

Snacks That Make You Sexy


Bananas This humble fruit contains bromelain, an enzyme linked to male libido. More importantly, they are rich in B vitamins and potassium, vital for the efficient product of testosterone.
Bananas

Carrots Eating carrots makes you sexier than having a suntan, according to research in the journal Evolution And Human Behaviour. The study found that faces given a golden hue by the consumption of carotenoids, the antioxidant found in carrots and leafy veg, were more attractive than faces darkened with melanin, the pigment released from exposure to the sun. And the bigger your increase in consumption, the more noticeable the results will be.
Carrots

Brazil nuts These nuts - which tend to be from Bolivia - are a great source of selenium, vital for the production of testosterone . They are also high in vitamin E, to keep skin cells healthy.
Brazil Nuts

Foods That Burn Fat!

We present to you a list of products that are efficient in burning the fat in your body!

1 Oatmeal

Fat Burning

2 Yams (and Sweet Potatoes)

Fat Burning

3 Potatoes (White or Red)

Fat Burning

4 Brown Rice

Fat Burning

5 100% Whole Wheat and Whole Grain Products

Fat Burning

6 Green Fibrous Vegetables: Broccoli, green beans, Asparagus, Lettuce, etc.

Fat Burning

7 Fresh Fruits

Fat Burning

8 Skim Milk & Nonfat Farm Products

Fat Burning

9 Chicken Breast (and Turkey Breast)

Fat Burning

10 Egg Whites

Fat Burning

11 Fish and Shellfish

Fat Burning

12 Lean Red Meat

Fat Burning

Avocado: A Perfect Source Of Nutritional Fat For Bodybuilders


It is a known basic fact that even the leanest athletes need fat. According to the Certified Fitness & Nutrition Coach and Professional Athlete Liza Hughes one of the best choices for dietary fat this r is Avocado. Avocado is a fruit that is abundant in the summertime months that provides necessary dietary fat and is full of vitamins to help our bodies work at optimal level.

Avocados posses a high fat content and it is a healthy fat, a monounsaturated fat. Studies have shown that this type of fat helps reduce cholesterol. Avocado is also low in calories and rich in antioxidants. It is a perfect source of Vitamin E, which is essential for the normal functioning of the body and is also a potent anti-oxidant which protects polyunsaturated fatty acids in cell membranes.

Avocado fat
Avocado also contains a great amount of Vitamin C which is necessary for the increase and growth of new cells and tissues and it also assists in preventing the viruses from penetrating cell membranes. Avocado contains thiamine which converts carbohydrates to glucose to fuel the brain and nervous system, and riboflavin which helps the body to release energy from proteins, carbohydrates and fat.

A medium sized avocado has 145 calories, 14g of fat, 7.5g of carbohydrates: 6g of fiber, 1g sugar and 1.5g of protein. This amount could be split into 2 portions and added to meals like salads, chicken or any other meal.

Four Most Important Nutritional Elements


There are four food groups that make important nutritional contributions to our diets. They are as follows:

1.Cereal and Grain Foods — Baked goods, cereals, bread and flour products are rich, but inexpensive, sources of carbohydrates, minerals and protein. They also contribute some vitamins and a small amount of fat.
Nutrition

2.Fruits and vegetables — Fruits and vegetables, along with potatoes, are very nutritious, providing plenty of vitamins and minerals, along with bulk in the form of cellulose and energy from the carbohydrates. Four or more servings from this group should be included each day.
Nutrition

3.The high-protein group —Fish, meat, eggs, poultry, and even vegetable items such as dried beans, nuts and peas. Along with protein, these foods provide B vitamins and iron. Two or more servings from this group should be consumed each day.
Nutrition

4.Milk and milk-group products — Milk and cheeses are important because they're a particularly rich source of protein, calcium and riboflavin (vitamin B2). However, milk is very high in calories and saturated animal fats. If you like milk, and drink more than two glasses a day, try to drink the skim or low-fat variety. Two servings a day from the milk group is enough.
Nutrition
The recommended servings from the Four Basic Food Groups will supply the bodybuilder with all the necessary nutrients.
 
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