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Recent Bodybuilding Articles

Bodybuilding Workouts to Gain Muscle Mass

bodybuilding workouts
People engage themselves in weightlifting training for reasons like, losing weight and body toning. However, there are those who embark on workouts otherwise known as body exercising to build their muscles. Others do not know the best workouts for building their body muscles so as a result, they drop pounds but those pounds come from losing muscle mass, which weighs more than fat. The good news is there are ways to maintain your current muscle mass while still losing weight.

You must perform the proper bodybuilding muscles in order to burn fat and not muscle. To focus on cardiovascular workouts, is what most fitness instructors and health advocates advise. It will help your heart and lungs get stronger so you can do more exercise without getting worn out and it's a good way to start. However, you need to add some weight training to that recipe at least 2 to 3 times a week. That way you'll be replenishing lost muscle and adding new muscle mass. This is good because muscle requires more calories than fat. If you have a lot of lean muscle mass in your body, your metabolism is going to increase which means you'll burn off more calories and lose weight. When you stop taking in calories your body would automatically start using up these stockpiles.

First, your body is going to convert your muscle mass into energy and that's going to slow your metabolism so you don't need as many calories in the first place which makes it harder for you to lose weight. A better plan is to gradually reduce your calorie intake and let your body adjust to the changes. For example, you might reduce your calories by 10% the first week, another 10% the second week, and so on. This prevents your body from going into starvation mode.

When you begin with your bodybuilding workouts, it would be prudent to begin with bigger lifting. Starting out this way will help the human body to produce what is known as the Human Growth Hormone. Not only is this good for the rest of your body, but it will also help your muscles to grow. It would be wise to stay away from the machines and just go for the free weights as they call for a greater amount of control than a machine would. As long as you do compound bodybuilding workouts, your arms will get the workout that they need.

As you are performing a sort of pulling action, which is to say rows or even pull ups, you're performing some great biceps workouts in the process. If you do arm bodybuilding workouts alone at first, then your compound workouts will not turn out very well. Make sure you do the standard arm workouts at the end. If you are finished with the big compound body building work outs, then it's time to move on to the bodybuilding biceps exercises to get big biceps. Hit your arms from as many angles as you can, but don't overdo it. You can do a standing curl to hit the middle portion of the biceps; a decline curl your biceps to get it in the stretched position; and a concentration or spider curl to really hit the peak contraction point.

Bodybuilding Videos to Help You Exercise

Video Bodybuilding, the Easiest Way to Exercise

Bodybuilding has grown over time beyond leaps and bounds. Initially, at the beginning of these exercises, it was a preserve for men. The popularity of the workouts has seen increased interest of the sport by women. Today, even though still men dominate in this area, there is general consensus that women have taken cue and a good number joined bodybuilding sessions. The increased interest of women's body building has come with an upsurge in video bodybuilding. There are many videos today more than before show casing this sport. Women want to be seen all over when they gain some muscle. They use video to show the incredible benefits of bodybuilding.
bodybuilding videos

It is suggested that women who take bodybuilding seriously also make videos to go with it. Their aim is to inspire fellow women to join bodybuilding. Video bodybuilding is therefore meant to propagate the message that women can also adopt workouts. These videos are available in many stores. Even for men, they are challenging now that some men consider women weak. It is such a challenge to see a woman workout her body to such perfect shape. It inspires you to hit the gym too. You can also get these videos online. Some categories of these include women posing for competitions as well as women performing exercises and other bodybuilding contests.

Video bodybuilding can be useful to a person who is just starting bodybuilding. It is incredibly important if you do not have a qualified trainer. They can be used as a training manual. It is easy to follow and interesting too. This makes it easy for people who have gyms in their houses to exercise because they do not need to hire a fitness instructor. They are a source of valuable information on workout routines and the best form to assume when exercising. If your intention is simply to exercise for fitness, then these videos are your thing.

Video bodybuilding is made easy by the fact that you can download videos from the internet, in most cases free. This is possible due to the presence bodybuilding forums where one can easily upload his or her pictures and videos free. It is a common practice for women in bodybuilding to upload their videos on these forums. This is common to them because most women exercise for shape. This inspires other women and even men out there to take the challenge and join the sport. The fact that there is so much development on information technology has contributed positively to this because one can always upload videos from remote areas.

Some of the sites where these videos are found include YouTube and Meta café among other sites. You can always visit these sites. For most sites of this ilk, there is no requirement for membership. This is a great gain to video bodybuilding because anyone can always access them with ease. You may choose to stream the videos or download them. It is also important for you to be wary of scammers. Some sites could require you to pay through your credit card or other means for you to access these videos. This is no problem if it is agreeable to you. Be careful however because you may pay and find that what you get is a sham or fail to get anything at all.

Women's Bodybuilding: What Does It Take?

The inclusion of women's bodybuilding in Olympic Games has made it to become a more trendy sport and most ladies are actually doing bodybuilding. If you went in any of the women's gym you will notice a great change from the traditional settings where women did basic bodyworks and aerobics to keep fit to doing body lifting exercises that are designed to make them grow muscles. Other than these exercises which are common, some women have also resulted into using of some supplements which are aimed at enhancing muscle growth and weight lifting. Muscles help boost self image, confidence and strength and anyone should be involved in the bodybuilding.
To begin with, there is a different in the women and men weight training especially the biological differences. This affects greatly the kind of supplements and nutrients which they should have. Women who for instance use steroids are annoyed with the deepening of their voices; growth of some facial hairs as well as more hairs generally in the body due to the role testosterone has in their bodies. Secondly, women won't want to have big biceps as those which their men or husbands will have. Though conventionally you will get most women wanting to remain thin and avoid cellulite, this does not mean that they don't need to do regular weight lifting exercise or even bodybuilding workouts.

For quickly result in women's bodybuilding, there are several tips which one should adhere to. First of all, you should get into a good program that will help you convert the fats you have to nice looking muscles. Muscles will ensure that you remain curvy all the time and quite attractive. Shop in the internet or your local place and see if you could get a program or good gym which is well equipped and offers a good program for bodybuilding supplements that will be convenient. There are many easy online programs which fit all occasions whether you are pregnant and you could follow them from your home.

The other thing that will be important will be diet you eat. Most ladies are known to love the sweet junk and fast foods like chips and burgers. Those will not help you shed off some calories of fat and get some strong and sexy body frame. You require to ensure you eat the good proteins, some natural source of carbohydrates avoiding using the highly processes foods and finally eat lots of fruits and vegetables with little fat in your diet. This will work in ensuring that you grow the muscles you need rapidly. Finally consider some quality natural supplements which will add on the nutrients which you need.

To get the actual muscles you need to begin doing some bodybuilding programs and weight lifting exercises on a regular basis. This requires perseverance and consistence but the benefits are so many. Ensure you vary them for a balanced muscle gain and better body figure. Doing workouts is one thing which discourages many ladies and some of them dropout from the programs they are following as well as start using some artificial chemicals like steroids to help them gain some muscles.

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Tips for Bodybuilding Competitions

bodybuilding competitions

Bodybuilding is an intense and competitive sport. Competitors devote quite a lot of time to fitness workouts. Actually, there is no sport comparable to it in terms of the time spend in the gym. This intensity escalates as bodybuilding competitions draw near. A bodybuilding competition is for the strong willed. It is not a place for the shy. They are organized and governed by different organizations. Before settling on the competition you intend to participate, there are some things that you need to consider. These things range from the way the competition is run to the procedure carried out before the actual competition.

Different organizers of bodybuilding competitions run various tests before the actual competition starts. For example, in natural competitions, participants are tested for doping especially the anabolic steroids test. They are not expected to have the slightest amount of steroids in their system. This is as contrasted to the unnatural ones where the use of steroids is not questioned. In the natural competitions, urine samples are taken in order for the tests to be carried out. In the most serious competitions, blood sample are taken as well as polygraph. Polygraph which is also known as voice-stress, tests to see whether the voice of the competitor is real (natural) or whether he is lying.

The tests could be issued at random. It is not a must that everyone will be tested. A name is just picked at random either before pre-season, after pre-season or immediately after the competition. Most organizers of bodybuilding competitions subject the winner to tests to ensure that the win is justified. Only natural bodybuilders are mostly considered. It is easier for a person using steroids to win than others because his muscles are stimulated. For the winner, or the top five competitors, testing will only be done after the show because it is only at this time that the winner is known.

At these bodybuilding competitions, most of what is done is at the discretion of the organizers. The organization can decide what steroid is not acceptable to them and what is not. Just because a certain steroid is legal does not mean that it is allowed in a specific competition. Some diuretics and fat burners could be banned too. This however, is distinct to organization. Punishment is meted out against any competitor found to have used these substances. This again varies from organization to organization. The worst of these punishments is when a competitor is banned from competing for a number of years. Others decide to display such competitors in their list of shame or even on the internet.

A characteristic of all natural bodybuilding competitions is that the competitions have a number of mandatory free drug policy years. For example, an organization may decide that a competitor must have a free drug record for the last two years. Others demand for up to between five and seven years. The period is not uniform but the requirement cuts across the board. One should be weary of this before settling on where to compete otherwise it can have severe consequences if he or she goes to a place where later on he or she is considered without the periods required. This will be considered to be doping.

The Reality About Taking Steroids

There is so much enticing information about steroids out there which could see the vulnerable misled to their use. Your children are not safe especially because they can get access to information about these online. You need to be careful and weary of what they do and their feelings about these substances. The society has depicted persons with pronounced chests, biceps and triceps as more appealing than those not endowed on these features. This could see an upsurge in the number of steroid users. For a long time the society has been silent on this but it does not mean there are no illegal steroids for sale. Talking steroids is one of the ways the looming crisis can be averted.

Talking steroids involves first accepting that anyone can be a victim of these substances. Getting past this hurdle is an important step because it makes you open for anything. It will not be a shock if you find that the person you love most is a victim. It then sets you on course to rescue the victim. Instead many people, more so parents live in denial because they believe that their children cannot be hooked up in these substances. Essentially, steroids are drugs like any other. They are addictive and could even cause death.

In addition to that, it also involves arming yourself with all the relevant information. As such if you are a parent you need to check out for several changes in your kids' weight lifting programs. The most obvious sign of steroid use is the immediate built-up of the Childs muscles. Check for sudden change around the neck and shoulder regions. The chest and biceps also built-up so fast, a clear indication of steroid abuse. There is a significant break of acne on the face and the upper back. That is across the shoulders. The behavior of the child or victim changes suddenly. He or she starts beings unusually violent or combative.

You need to study the child or victim for some time before you rule the possibility of steroid abuse because some changes are not direct pointers. The best way of talking steroids is getting involved in the child's life. In so doing, avoid pushing him or her as this can make them repulsive. Change of dressing style or their hairstyle could also be a pointer to steroid abuse. Mostly, steroid user's shave their heads clean. If you note such a change, pay close attention to them because they could be hooked to steroids. The circle of your child's friends could also lead you to suspect steroid abuse. The physique of these friends and that of your child could be good leads for you in helping them out.

Steroids have high content of both vitamins and proteins. These often cause a foul breath. You may either notice the foul breath or an upsurge in brushing of teeth. He or she could start using mouth wash in order to get rid of the breath. After gathering solid information on the pointers you may confront your child or the victim before the condition gets worse. You may be surprised that your child is copying from a person he or she considers a role model oblivious of the dangers involved in steroid use. Talking steroids is difficult but the only sure way of curbing their increase use.

The Pillars of Bodybuilding Fitness


bodybuilding pillars
Body building fitness encompasses different aspects. Some of these include diet and training workouts. It is a lifestyle based on physical exercise and healthy eating. At its inception, there was quite scanty knowledge on the subject. The link between diet and exercise had not yet been established and therefore acquiring massive muscles was a big challenge to the bodybuilders then. For bodybuilding to contribute to fitness, it has to be done within some framework. There are rules for exercise. Just like any other physical exercise, excessive bodybuilding could be dangerous. For it to bring wholesome fitness, it has to be done in a routine kind of program which could be in a gym or be a done at home bodybuilding.

Body building fitness is anchored on certain pillars. It is a combination of weight training or weight lifting, increased caloric intake and lots of rest. The vision behind these strenuous exercise is to increase body muscle mass. It is an incredible way of keeping fit. To begin with, the bodybuilder will need to come up with a good routine for exercise. This will enable him or her balance all the aspects of body building and in event boost his or her fitness. The routine could be copied from someone who has successfully followed it.

As mentioned earlier, body building fitness incorporates weight lifting resistance. To attain your desired level of muscle development, you must focus on three crucial things in terms of weight lifting. The first is weightlifting resistance. Muscle fibers are induced to grow by weightlifting. This is known as micro trauma. This is the reason why one feels tired after exercise or strenuous physical work. The repair of these lesions, micro trauma causes the muscle to growth. Training routines are typically part of organized training sets and repetitions. One should embrace micro, meso and macro cycles for balanced body fitness. Weight training should be followed by adequate rest. This gives the muscle all they require for growth.

The second pillar for body building fitness is a good and balanced diet. The diet should be high quality and should incorporate a high content of proteins. There is a lot of injury occasioned by exercising. Proteins are instrumental in repairing the muscles. Growth of muscle tissue is also depended on proteins. Therefore, your diet should be characterized by large portions of proteins and/or protein rich foods. The amounts of proteins needed by a bodybuilder are higher than those of a sedentary person. Carbohydrates are also important for increased energy. Bodybuilding exercises require large amounts of energy. A diet rich in carbohydrates will give you the energy you need for exercise. Nutrition levels are categorized in to ecto, meso and endomorph. You could get much information by joining a weightlifting forum.

Lastly, rest is an important pillar for body building fitness. It facilitates growth of the muscle tissues. Contrary to he believe by many, muscle growth does not take place in the course of exercise. Rather development of the muscles occurs when resting after workouts. A minimum eight hours resting session should be taken in between sessions. This will prepare the bodybuilder for the next session. Without enough rest and sleep muscle development and repair will stagnate.

Bodybuilding Gallery and Accessories

bodybuilding accessories
Whether one is a starter or a seasoned weight lifter and/or body builder, the bodybuilding gallery is a must visit. There is a lot of benefit that one can derive from visiting these sites and/or areas. These may be available at different places. Most public libraries have a section for fitness. Here most resources are dedicated towards bodybuilding. Sportswear stores will often have different accessories for your bodybuilding needs. Here you may find posters, videos, pictures and wearing apparel all for bodybuilding. The internet is also a must visit for enthusiasts of bodybuilding. Lots of bodybuilding stuff can be accessed online. The gym next door should have a collection of items that revolve around this sport.

Some of the cheapest yet valuable items that a bodybuilding center or gym should have include weightlifting images, pictures, and posters inter alia. These make instruction of trainees easy for the fitness instructor. These show the correct form or position that should be assumed by the trainees in order to successfully exercise the various body parts. They should be hang all over the training area. Some pictures and posters show the ultimate price of weightlifting. This is the figure one will assume after consistent workouts. Hanging these in the gym is an inspiration to all those who are exercising.

It is not a difficult exercise to acquire these weightlifting instruction aids. For example, weightlifting pics are all over the internet. All one should do is to google and download. You must not be a gym proprietor or fitness a instructor for you to do this. Most sites with these pictures and videos are absolutely free. You do not need to pay a penny for you to get access. If you have a private gym, may be in your house or office, these are excellent training manuals for you. There is no need of hiring a fitness instructor because these just work perfect.

Unlike most other bodybuilding galleries, the web based ones have some added advantage. For most libraries, you are expected to either be a member or pay on each day that you intend to use the facilities. The internet avails all these and more freely. You can take advantage of this if you are shopping for weightlifting equipment and accessories. From the comfort of your home or office, you can compare prices, equipment and even order for what you need. Be careful however when you are shopping online. There in an upsurge of con artistry.

Although weightlifting images can be accessed and downloaded from the internet, it is imperative that these be compared to other literature on the subject. It is not in dispute that the web has the most current pictures and other material regarding bodybuilding. These however may not be standard. The fact that anyone can upload these pictures on the internet from a remote area makes it lose its credibility as a source of instruction. Comparing these with information from books available at a physical library will help you eliminate any object that could mislead or not help you in weightlifting and bodybuilding generally.

The Ideal Body Building Diet

Bodybuilding is the process of getting muscle growth and it depends on several factors. Some of the common factors that it depends on are the genetic factors, the exercises and muscle workouts and finally the diet you eat. There is diet for the people who want to lose weight and those who want to gain it. The two are different and you should not confuse them. There are many body building diet tips that could help get muscle growth within no time. Ensure you get it right as diet will have many consequences on the extent to which your muscles will grow.
bodybuilding diet


To begin with, an ideal body building diet should not have lots of food that may not be helpful but quality foods. It is not a question of quantity but quality. Drinking alcohol and eating junk food will not help in muscle growth as they only add empty calories that will not be beneficial during the body workouts. Eggs are great and have high protein content but it is advisable you eat the egg whites and not the egg yolks as the later has a high cholesterol levels. Milk is highly recommended in most cases; however, taking slim milk will be advisable as opposed to taking whole milk and this is the good supplements for bodybuilding. This is so as the former has lesser fats. Generally, it is better if you go for less fat in a diet.

Ideal body building diet must have sufficient proteins. Proteins are essential for muscle building as they form part of the food for muscles. In addition to that, proteins have several other functions in the body that will be very helpful. They help in oxygen transportation, tissue repair, maintaining hormone and water secretions. You should ensure you get between 1.0 to 1.4 grams of protein per a kilogram of your lean weight. This will also be depended on the intensity of your exercises. If they are high, you may be required to increase the amount of proteins consumed.

In addition to that, to get a great body building diet, especially if you are in among the people are in busy schedules and may not have the time to get the sufficient amount of foods required especially the proteins. Consider going for safest body building supplements which are the natural food supplements. Taking protein drinks for instance, will help boost the protein you consume daily. Take supplements with branched chain amino acids, as they will ensure that your body has acids that will help in protein building and muscles as well.

The other thing is to eat lots of fresh fruits and vegetables. They are all high in vitamins and fibers that will help your body to excrete easily and avoid constipations. Your body needs to get rid of the toxins it accumulates during the various body workouts. To do this, drink a lot of water. Generally, it is recommended that you at least 8 glasses of water daily although the amount could be increased depending on the intensity of your workouts. Finally, have a good body building diet plan. This is important, as it will ensure you eat smaller food quantities within short durations that should be about three hour intervals.
 
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