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Recent Bodybuilding Articles

Compound Exercises For Mass

compound exercises

It makes sense to get the most out of your time. Gaining muscle mass is hard work and it can be time consuming if you are looking for serious results. It makes sense that if we can get a lot more muscle building out of one exercise than another, we can get better results faster. What are these key exercises that will make the difference in your muscle mass gains: Compound exercises. Like anything else, compound exercises aren't a cure-all. They are part of a superior muscle mass building work out program.

Compound exercises are ones that involve multi-joint movement. Obviously if you are moving more joints, you are moving more muscles. The alternative is known as isolation exercises. These focus on a single joint's movement and concentrate on developing one muscle. With a compound exercise you could be targeting two, three, and sometimes many more muscle groups. The prime example is the squat. You bend your ankles, knees, and hips. All of the muscles throughout your body see some impact. If you are using a barbell your arms and shoulders will see some work as well, just maintaining the bar.

A lot of our muscle mass gains are in the interest of looks. We want the kind of muscle mass that we have sculpted and worked into an impressive physique. But most of us want to know that that muscle mass provides some real strength too. Compound exercises are great for developing real world strength. When you have to lift a couch—or as your mass gains increase, a car—you wouldn't be using just one muscle. Most of life's situations that require actual strength involve movements that are multi-joint, compound movements.

Compound exercises provide the most bang for your buck. In the time that you can be doing an isolation exercise that benefits only one major muscle group, you could also have chosen a compound exercise. It is pretty simple to see that if you only have an hour to work out, all the time that hits more than one muscle group is more effective than the time spent on isolation exercises.

Like we mentioned compound exercises are not cure-alls. Like any good muscle mass gaining program everything needs to be in proper balance. The majority of your workout should be devoted to compound exercises. A small portion of time will go to isolation exercises naturally. Some exercises, like curls are isolation exercises just by nature of how they are performed. Just because they are not benefiting multiple muscle groups, you certainly wouldn't take them out of your routine. Another reason you might turn to isolation exercises is to focus on a particular muscle. If you find that you are lacking development in a particular muscle, you can always choose an isolation exercise that concentrates on it specifically. This way you can build your muscle mass in an area that has been lacking. Once you have everything back in balance you will be able to lift more, and therefore get more muscle mass gains, during your compound exercises.

While isolation clearly has its place, if you want serious muscle mass gains take a look at your work out routine. Are there a majority of compound exercises? If you think you should add some more check out the list below of compound exercises.

These three are the big hitters you will find them in the routines of anyone with serious muscle mass:
  • Squat 
  • Deadlift 
  • Bench Press
Here are some more compound exercises:
  • Shoulder Press 
  • Barbell Rows 
  • Pull Ups
  • Lunges 
  • Dips

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Create A Plan For Muscle Gain

plan for muscle gain

Beginning a bodybuilding career is a step toward a disciplined, structured and ultimately healthier lifestyle. There’s a lot to consider when embarking on this kind of journey, and make no mistake, a bodybuilding career is a journey. Most people start out joining a fitness club or gym randomly; maybe they’re looking to shed a few pounds or possibly they just want to get healthier, but during that process something happens, something clicks for them and they catch the bodybuilding bug.

They begin to notice changes in their physique, they’re becoming stronger, tighter, and they notice lean, sinewy muscle starting to develop in their legs, their arms and their chest. They’ve learned a few basic exercised and some simple understanding of the processes of the body, the processes that help them build muscle. It’s likely that they have little knowledge of proper nutrition and even less knowledge of supplementation; but the bug has caught them none-the-less.

Many people who catch that bug move on to longer, more intense workouts, they copy some of the movements they see in magazines and generally fumble their way through, until time and experience either teach them the right way (sort of) or chase them screaming from the gym. Well here’s a way to make the transition from casual fitness club patron to beginner (and eventually intermediate) bodybuilder a little easier and more effective…create a training plan.

Creating a training plan will help even the most knowledgeable bodybuilder focus their training according the goals they set out for themselves, whether short or long term. It will help to track progress, refine techniques, and identify problems; like the diet plan, the training plan is integral to the success of any bodybuilding career.

gym
When creating a training plan it is important to consider a few issues, not the least of which is setting realistic goals for your development; it’s important to consider your lifestyle, the type or size of gym you will have available (home gym or fitness club), your schedule (work or otherwise), and of course, where exactly you want this endeavor to lead you.

When setting your goals, it’s easy to day dream about the physique of your favorite professional bodybuilder, imagining that your biceps and quads will be just as massive and defined as theirs in as little as a few months (because of course, your imagination can make anything happen). Though when you think in more realistic terms, you need to get a sense of not only where you want to be, but where you can be. As a general rule it is possible and not particularly difficult for the average person to achieve a gain of 20lbs of lean muscle mass within six months of intelligent and rigorous training. This number would vary greatly depending on several factors such as diet, the degree of dedication and energy put into each movement, and whether or not the individual is participating in regular cardiovascular exercise and/or trying to lose body fat at the same time. Many people will state that it is not possible to trim body fat and gain muscle at the same time, and generally this is true, though it may simply be that muscle mass gains will be reduced (greatly) in that case.

When setting goals for your training, it is good to understand that maintaining a higher body fat index during a bulking phase (as compared to a cutting or fat burning phase) will aid in preventing injuries, and assist in the metabolism of protein or amino acids in the development of muscle. It’s also a good idea to not set your goals too high, while it might be possible to gain more than 30lbs of muscle mass in a relatively short period of time, it might be a wiser proposition to identify a target of 15-20lbs in the same period of time, to account for interruptions, diet conflicts and changing work schedules…setting your goal too high can set you up to fail before you start. For the beginning bodybuilder, set your weight gain goal between 10-15lbs in eight months, to allow for a period of adjustment and to ensure that you are correctly learning each movement without strain and the possibility of serious injury. The intermediate bodybuilder would do well to push their personal envelope (depending on their individual results and level of knowledge), to be gaining close to or more than 20-25lbs of lean muscle mass in approximately six months.

Now that you know, in specific terms, what you hope to gain from your bodybuilding experience, it’s time to consider the logistics of your training. Firstly, where will you workout? Have you set up a modest home gym in your basement or spare bedroom, or will you be attending a local fitness club or gym on a monthly membership?

While there may be a certain amount of convenience involved in training in the comfort of your own home, that situation can be and often is less than conducive to the goals you just set out. Laziness, distraction and a lack of assistance are some of the pit falls of training in a home gym. When you workout at home you will be more prone to allow distractions to enter your training time, kids, chores, TV, work and an entire gamut of things that should be left at the door; not to mention the likelihood that you will not have competent and knowledgeable spotters and guidance at home. The alternative would be paying for a monthly membership at a local gym or community fitness center (stay tuned for articles on selecting a good gym). The benefits of this might not be obvious at first; aside from providing trained staff to assist with spotting, advice on various movements and exercises and even nutritional advice; most gyms offer towel services, have a large array of equipment (which you would likely not have access to at home) and personal assessment services. If you are serious about your bodybuilding career, you will likely gravitate toward the social environment of a public gym rather than the secluded privacy of your basement anyway.

Next you should be indentifying when you will work out; there are several schools of thought concerning the best time of day for cardiovascular exercise and resistance training, though likely your work schedule will dictate and restrict your options in this regard, at least at first. Generally it is best to perform any cardio exercises first thing in the morning, either before your first meal or shortly after, restricting yourself to a maximum of 40 minutes, but no less than 20. Many bodybuilders will tell you that, unless you are trying to cut your physique for a show or event (trim body fat) you can eliminate deliberate cardiovascular exercise from your training plan, as it tends to waste precious energy and even protein from your system, while rigorous resistance training can provide ample cardio stimulation, incidentally, through your regular workouts. Transversely, it is generally thought to be best to schedule your resistance training for mid to late afternoon (or early evening if your work schedule won’t accommodate afternoon); this is so that your diet can adequately provide enough energy and protein throughout the day to accommodate a strenuous workout later.

Equally as important as determining what time you will workout each day, is knowing which days to workout on and which days to rest. A typical training plan will outline a four on, one off schedule, with the intention to target one major muscle group each day. There are many variations of training schedules; from three on, two off, to five on, one off. Mainly these variations are the result of personal preference, but there is some credence to each one. Some beginners may not recognize the importance of rest in their training program, opting to workout every day without a day off, eventually burning themselves out. At the very least every training plan should allow for one day of rest in five days of training, though some would say it is more advantageous to incorporate two days off in five. Rest could possibly be the single most important element of any bodybuilding plan, more so even than protein intake…as Arnold Schwarzenegger was once quoted; “if you don’t have to stand, sit; if you don’t have to sit, lie; if you don’t have to be awake, sleep”. Bodybuilders today would do well to adapt that thinking to their training plan and allow for adequate resting time, both between workouts, throughout their weekly schedule and in their daily routine.

As a part of your training plan, it’s a good idea to create a log book; in this log you should be recording your meals, both planned and unplanned and your workouts. Take your log book into the gym with you and record the number of sets and reps (repetitions) for each exercise as well as the weight you lifted for each set. Over time this will become an invaluable tool for tracking your progress and identifying areas where your development isn’t progressing the way you want.

Compile a list in your log book, of various movements and exercises that you want to use in your training. Consult your local library, book store or news stand for books and magazines that list and provide illustrations of the many hundreds of various movements that can be utilized. When selecting exercises, be sure to stick with core movements, i.e. exercises that involve one of the four major muscle groups of the body. Those groups should be as follows: arms, legs, chest/shoulders and back; within these four groups are sub groups, i.e. biceps and triceps, pectorals and deltoids, quads, hamstrings and calves, and latissimus major, minor and erectors. Also within these groups are further separations and smaller groups of muscles. Many bodybuilders treat pectorals and deltoids as separate major muscle groups and for the intermediate bodybuilder this might be a more effective approach, though for the beginner it is fine to think of them as the same group.

Be sure to select at least three exercises per muscle group, making sure they are basic and simple movements, i.e. flat bench press for chest, bicep curls and pushdowns for arms, and leg press or squats for quads. Once you become more familiar with the basic movements you can add in more elaborate or isometric exercises to target muscle groups in different ways.

training plan
Once you have determined the extent of you training plan, consult your diet plan to make certain you have accounted for the correct caloric intake and have allowed for enough protein to meet your goals. Be sure you’ve allowed for your meals to be timed according to your training schedule, leaving at least 30 minutes between your pre-workout meal and the beginning of your daily workout.

Finally, now that you’ve written out your goals, determined the exercises you want to use and matched your training plan to your diet, review your plan to be sure it isn’t too inflexible. As with your diet plan, being too strict with your training regime and failing to allow for life’s little inconveniences and surprises, will set you up to struggle and in the end walk away having done nothing but frustrate yourself and gain only a distaste for exercise. Always try to recognize your will power weaknesses and accommodate them in your plan, and whenever possible, incorporate as much fun as possible; making it fun will make you want to participate more and ultimately increase your potential to gain muscle.

Have fun, stay safe and lift heavy…happy training!

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Differences Between a Powerlifter and Bodybuilder

powerlifter and bodybuilder

Powerlifting and bodybuilding are two different sides of the same coin. They both require a dedication to intense workouts. Both sports require competitors to get on a stage and show the effects of their hard work. There are also many differences between the two sports.

Powerlifting is a sport that involves lifting the most amount of weight you can for one repetition. The lifts contested are the squat, bench press, and the deadlift. Some competitions involve only one lift (traditionally the bench press.) Lifters are given three attempts at each lift to lift the heaviest weight possible. Then the weights in each lift are added together to get a total amount. Powerlifters compete in various weight classes and age groupings. Strongman (or woman) competitions and Olympic weightlifting are similar to powerlifting but have different lifts.

Powerlifters train using heavy weights and low repetitions. They often focus on the core lifts and do not spend a lot of time doing cardiovascular training. Their diet is not as strict as that of a bodybuilder. They still require lots of protein to feed the muscles and complex carbohydrates for glycogen . They generally do not have to watch the calories as closely, unless dropping weight to make a weight class.

Powerlifters usually have large, powerful shoulders, chest, back, arm, and thigh muscles. Powerlifters do not usually focus on definition. Some may have a natural degree of definition but most are generally thick and powerful in appearance. They often look like bodybuilders during their bulking cycle.

Bodybuilders don’t have to demonstrate their strength on stage, instead they show the results of lifting all those heavy weights; the muscular development. They must flex and pose to show off the muscles that were developed through training. They are judged on the size, shape, and definition of the muscles. It includes a series of predetermined poses and an individual free routine.

Bodybuilders also train with heavy weights to gain size and strength, but they also spend a fair amount of time lifting lighter weights for higher repetitions. They spend time doing cardiovascular work to reduce body fat levels. Diet is a main focus for bodybuilders, whether trying to add mass or cut body fat. They spend a lot of time manipulating nutrients and calories to achieve a goal.

Bodybuilders have large muscles, but their focus is on developing symmetry and balance with all of the muscles of the body. Definitions is a large piece of the puzzle, as well. For true bodybuilding success large, full, well-defined muscles are the goal. During the off-season, between competitions, bodybuilders may look like power lifters, but in competition shape they usually appear very vascular and have low body fat percentages.

Bodybuilders and powerlifters train side by side in gyms and to an observer it would be hard to differentiate between the two. The goals of each are slightly different. The power lifter wanting to gain as much strength as possible, while the bodybuilder wants to create the largest, most balanced muscles possible. Diet is another area where the two sports diverge. Bodybuilders have to spend a lot of time focusing on their diet, while powerlifters do not need to watch it as closely. Even with the differences, the two sports are still very similar, and many lifters crossover and compete in both sports. Whether a powerlifter or bodybuilder, the name of the game is intensity.

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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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Why Food Turns into Body Fat

food turns into body fat

Food is a necessity. The body uses it for energy, for repair, and for building new structures. Food can be as powerful as a drug when it comes to building lean muscle mass. Lack of food can lead to a catabolic state in the body. Starvation leads to the body eating itself and the first thing to go is the lean, protein rich tissue. So, if food is this important and a necessity, why does it turn into body fat?

First, it is important to understand that body fat actually has a purpose. It began back in prehistoric times. The body needed a way to store energy in between feedings, that might not come for a while. The body fat stores afford that opportunity. A lot of energy can be stored in the fat stores. This is insurance for those times of starvation.

Our bodies are still programmed for this survival mechanism and even though food is plentiful the body will still protect against possible starvation. This is the mechanism that leads to fat storage. This is why calorie restriction diets are often unsuccessful in the long run. The body senses starvation and slows the metabolism to survive, then shuffles the calories consumed to fat stores for future needs.

Every day the body burns a certain number of calories just to maintain normal functions within the body. This is the basal metabolic rate. Then, any additional activity increases the amount of calories needed to support and maintain the body. The body expects this amount of energy to be consumed throughout the day. Any deficit in the caloric intake results in the body using its stores of energy. If there are no energy stores, or if the deficit is significant enough to trigger the survival response, the body will attack the lean tissue for energy. This results in a reduction of muscle and bone mass.

Any calories in excess of the daily needs get stored in fat stores for those future lean times. After an extended period of low calories the body slows the normal processes in the body to reduce the caloric needs. This means the body can survive on fewer calories without turning on itself. Then, when the food becomes plentiful again, the priority becomes making sure the body has adequate energy stores for future periods of starvation.

Different nutrients are stored at different rates due to chemical and hormonal differences. Fat taken in through the diet is chemically closest to the make-up of body fat, however, it is also a great source of energy, especially in the long term. Energy is released each time it is broken down to a smaller unit. Then the final products of fat metabolism can be converted to glucose for energy use. The body prefers this energy source, due to its large quantity, but excess will easily be converted to body fat. Carbohydrates, especially simple carbohydrates, trigger the release of insulin which opens up receptors on fat and muscle stores to receive the calories. This makes the storage of excess carbohydrates (and any other nutrients eaten with them) in fat stores easy. Protein is the farthest from fat, chemically. It is also used for repair of many structures in the body and to produce hormones and other messengers. It is the last nutrient used for energy and the last to be stored, but in excess any nutrient can be stored for future energy use.

Individuals trying to lose body fat are fighting millions of years of genetic coding. The survival mechanism keeps the body from shedding body fat too quickly. The energy from food is stored there for future needs. Any excess calories, beyond regular daily needs, are shuffled to the fat stores for this reason. The body is an amazing machine with survival as the main program.

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All About The Bodybuilding Supplement ZMA

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ZMA is an all natural supplement that was developed by Victor Conte, in California. He trademarked the name of this patent pending product under the company SNAC, Inc. The company has made claims that it increases testosterone and insulin-like growth factor (IGF-1) leading to strength and muscle gains. Of course, many supplements make these types of claims.

ZMA contains Zinc Monomethionine Aspartate, Magnesium Aspartate, and vitamin B-6. The usual amount of each mineral is 20 to 30 mg of Zinc, 400 to 500 mg of Magnesium, and approximately 10 mg of vitamin B-6. There are some clinical trials that have proven the claim that zinc and magnesium can help increase testosterone and IGF-1 for sale. Some opponents of these claims state that the trials did not get baseline zinc and magnesium levels so they cannot be sure that the individuals were not deficient to start. This could lead to an increase due to a deficiency not due to extra nutrients in the body.

One of those studies took place at Western Washington University. Lorrie Brilla, PhD, conducted a study using NCAA football players to see the effects of ZMA on well-trained athletes. The study took place in 1999. A group of players were given ZMA nightly for eight weeks during spring training. Another group was given a placebo. The ZMA group gained strength at a faster rate than the placebo group, based on pre- and post-study leg strength measurements. The more remarkable results had to do with testosterone for sale and IGF-1 levels. The ZMA group had elevated levels of both hormones while the placebo group had lower levels. These results were in well-trained athletes, which is a promising fact for bodybuilders.

Another benefit of ZMA use is better sleep. It is recommended that the supplement be taken 30 to 60 minutes before bed. It has been reported that ZMA users have an easier time falling asleep and achieve a deeper sleep. This is beneficial to the bodybuilder because it is during sleep that much of the body’s repairing takes place. It has also been shown that getting at least eight hours of quality sleep helps keep growth hormone levels elevated, as opposed to those getting less. And, lack of sleep can adversely affect both testosterone and growth hormone levels.

Most Americans get enough zinc and vitamin B-6, but many are deficient in magnesium. Hard-working athletes may lose many minerals and vitamins through sweat and the breakdown and repair of muscles. This deficiency may be the cause of the drop in testosterone and IGF-1 seen in the placebo group from the Western Washington University study. It may also answer the question of how ZMA works.

The formula for increasing hormones requires very specific dosing. It makes it difficult to use a multi-vitamin, or even separate vitamin and mineral supplements. ZMA combines the minerals and vitamin B-6 in the exact ratio designed to optimize testosterone and IGF-1 levels. This supplement should be taken on an empty stomach, at least 2 hours after the last meal and at least 30 minutes before any other supplements. It should not be taken with milk or any other dairy product because calcium blocks the absorption of zinc.

ZMA has some pretty fantastic claims, but also has some scientific data to support those claims. It has been shown to increase testosterone and IGF-1 levels, and subsequently, strength. ZMA may be the next creatine. It has some solid real world evidence, along with solid scientific backing, to substantiate its claims. It may not replace anabolic steroids, but it does seem to be a solid natural supplement that may support the bodybuilder in his quest for increased testosterone levels.

The Effects of Caffeine

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Caffeine is common in many foods and drinks enjoyed today. Coffee, chocolate, tea, soda, energy drinks, and other foods have caffeine in them. Supplements are enhanced with caffeine. There are also many caffeine supplements on the market. They are marketed for staying awake and energy. A substance this prevalent can’t be bad, right?

Well, caffeine has had mixed reviews for a long time. Caffeine at first was given no attention. Then, its stimulant effects were noted and it was isolated for use as a supplement. Caffeine pills began to hit the market and it was combined with other supplements to enhance their effects. Coffee was consumed by the gallon. People began making coffee consumption part of their morning ritual to help them wake up. They began drinking it throughout the day and into the night to stay awake.

Then people began to notice some of the negative effects. The jitteriness, anxiousness, dehydration, heart palpitations, sleeplessness, and withdrawal symptoms. This led scientists to investigate further. They determined that caffeine, being a drug, was as dangerous as other stimulants. Coffee, caffeinated drinks, chocolate and caffeine supplements were shunned by the medical world. Then new research came out showing the value of moderate cocoa (in dark chocolate) consumption. And, recently, the benefits of daily coffee consumption have been heralded.

Bodybuilders have had varied uses for caffeine. The stimulant effect has been a popular use. It has also been used in conjunction with many thermogenic compounds to increase metabolism and overall calorie burn. Caffeine has also been used pre-contest for a combination effect; stimulant and mild diuretic.

Caffeine is classified a drug compound in its isolated form. It has drug-like effects on the body. It works on the central nervous system as a stimulant. That is why it increases focus and alertness. It also increases heart rate, and in large amounts can lead to arrhythmias of the heart and even death. Due to this stimulant effect it increases blood flow throughout the body (due to the increased heart rate) which helps circulate other drugs or supplements quicker. This stimulant effect also increases energy consumption causing more calories to be burned. Caffeine has shown a mild diuretic effect, increasing urinary output. Supplemental caffeine can help reduce excess fluid covering the muscles, however, it can be dangerous if not offset by fluid intake.

Caffeine can be very beneficial to the bodybuilder if used sensibly. A cup of coffee in the morning has been shown to prevent obesity, some heart conditions, cancers, diabetes, and other maladies. Caffeine does rob some of the calcium from the bones, if calcium is not sufficient in the diet to offset this factor. Most bodybuilders get enough calcium from dairy products, but if not then a calcium supplement can be used. Caffeine can help speed the metabolism, even during a low calorie, cutting diet. It may help reduce the amount of fat gained during a bulking cycle, as well. The stimulant effect may help to increase the intensity of workouts. It may also give the energy needed to get through the day after a hard workout.

Caffeine has been shown to be safe in normal doses. Large doses can cause problems similar to other stimulant overdoses. Caffeine can be found in the foods we eat, the drinks we consume, and the supplements we take. Offset the diuretic effect with lots of water and avoid other stimulants while using caffeine. Caffeine may be one of the best tools in the energy/fat loss portion of your plan. Use it wisely and the results will speak for themselves.

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Tuna - A Bodybuilder’s Essential Protein Source

tuna steak

Tuna is a staple of the bodybuilder’s diet. It is convenient and easy to prepare. It can be eaten plain or mixed to make tuna salad. It can be used as a side for other dishes or a meal in itself. The main reason it is such a popular choice for bodybuilders is its protein content. Like other fish it is high in protein and offers some good oils, as well. The problem for many bodybuilders is how to shake things up and make that tuna a little more exciting.

Most serious bodybuilders would eat cardboard and dirt if it would enhance their diet and contribute to muscle repair and building. Taste is not a huge consideration. How the food affects the body is more important. But, if you can have a high protein food source, like tuna, and taste too, that’s a great deal.

Plain tuna can get old fast. Mixing it with mayonnaise may add some flavor and variety, but even that can get tiring quickly. Tuna steaks add a refreshing twist and can be prepared several ways to spice up the entrĂ©e. Canned tuna is most often eaten in its “raw” state.

Mixing the tuna with mayonnaise, adding some dill spice, a little oregano, and a touch of vinegar gives the tuna a little kick that will spice things up. Mixing with mayonnaise and mustard together also changes the flavor slightly. Mixing celery pieces, along with the mayonnaise adds some crunch without excess calories. Tuna with barbecue sauce adds an interesting twang to the taste. Along the same lines, tuna can be marinated in teriyaki, Jamaican jerk, or buffalo sauce for a change of pace.

Tuna companies have begun to put out flavored tuna to catch more consumers. Lemon pepper, sweet and spicy, and even smoked flavor tuna can be found on the shelves of the grocery store. These flavorings take the edge of the tuna flavor but do not add unnecessary calories.

Mixing this tuna with mayonnaise and eating it on whole grain rye crackers makes a great high protein snack choice.

Tuna can be eaten in sandwich form if you have room for the bread in your diet plan. A tuna wrap made with a high fiber wrap might be the answer for off-setting the bread. Tuna can be formed, breaded with a low calorie breading, and baked as fish filets. Tuna added to salad helps to increase the complex carbohydrate and fiber intake while adding necessary protein to the diet.

No matter whether you choose pre-flavored tuna or add your own flavoring, tuna is a great protein source for bodybuilders. The imagination is the limit. If you like a particular flavoring or spice, try it with tuna and see if it works. Tuna is a great protein source, but if you have to force it down it will begin to lose popularity and eventually be dropped from your diet all together. Finding new ways of preparing it will keep the taste buds guessing and avoid stagnation in the diet. Remember to only add flavorings or mixes that do not add a lot of excess calories, fats or sugars. Now, grab that can of tuna and your favorite flavoring and enjoy some muscle-feeding protein.

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