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First advice: take care of your diet – you should know that after the process of workout your muscles need to recuperate and relax. Your body needs to get a constant amount of proteins. It is important to make sure that you consume small protein rich meals every 2 to 3 hours. Missing out enough protein will make your muscles in an unrepaired state and they will not be able to further develop properly.
Second advice: find the proper workout system that is suitable for your body type - the exercises that you undertake initiate the production of natural testosterone cypionate which represents hormone responsible for the natural growth of muscles. The quantity of this hormone is naturally present in females, but in far less amounts than in males, and the stimulation of its production is very important for the increase and development of muscles. Compound exercises act on multiple muscle groups simultaneously and assist in the growth and development of several muscles at one time. The best compound exercises include deadlifts, and bench press squats. These exercises are very important for natural female bodybuilding.
Third advice: choose the food you consume before sleep – this food determine the growth of muscles and their shape. It has already been mentioned that the intake of protein every 2 to 3 hours helps the muscles to recuperate and relax. This process continues day and night. The muscles keep mending also when you sleep. So your protein requirement remains the same even when you are sleeping. Try to consume a diet rich in proteins and fats before you go to bed because a sufficient amount of protein and fat slow down the process of digestion. With a proper evening regime with fat and proteins the supply to the body cells in continuously maintained.
Kevin Levrone was born on July 16, 1965 and he is a former IFBB professional bodybuilder, blogger, musician, actor and health club owner.
Levrone was born to an Italian father and an African American mother on July 16, 1965 in Baltimore, Maryland, the youngest of six children. Aside from his career as a pro bodybuilder, Levrone has also worked as an actor and musician. Levrone first started training at Metro Fitness in Linthicum, Maryland. He won his first contest at 190 pounds. Over his career Levrone has earned 22 professional IFBB wins. He won the Arnold Classic two times and came second at the Mr. Olympia competition four times over the span of a decade. He has been featured in many bodybuilding and fitness articles, including being pictured on the cover of Muscle & Fitness magazine. He was also known as the singer of the band, FulBlown.
Levrone's first film as an actor was Backlash. Later films included Redline and I Am. On March 25, 2009, Levrone launched The Levrone Report, a training/fitness guru blog in which he resumes his training and provides tips and philosophies on a wide range of subjects.
If we will make a list of reasons that inhibit the growth of your accomplishments in the bodybuilding process, then certainly the biggest cause of your failures - it's a habit to skip your workouts.
You should always go to training! And there should be no reason to pass: Illness, work, study or fatigue. If you fell that you don’t have enough power, just reduce your exercise program, it is still better than to skip your workout. It is very important to properly arrange the priorities. In power sports, the most important - is patience and consistency.
Many beginners who start going to the gym burned in a month. The word "burn" in this sense means the loss of motivation, despair and disappointment in itself. However you should prove that you are a strong person and continue pursuing your regime of workout.
Remember the most important thing and keep in mind these words: Each workout - this is a step forward and each missed workout - its 10 steps back. Once again that should be no reasons to skip your workout.
And remember: Never doubt yourself. You can not be a champion since the birth, but you can become one and remember that a champion lives in each one of us.
Entering into any gym, you can see that some experienced bodybuilders wear athletic belt. Among the newcomers belts are also popular, but not everyone is able to explain its proper use and necessity.
Weightlifting belts are widely used by people for bodybuilding, powerlifting and weightlifting. In America, the use of this item was more widespread than in Europe. What is the use of this element for athletes? There are several arguments in favor of athletic belt for those who practice lifting large weights.
• First, the belt can be supportive. It acts as an external physical force, against which the athlete's body will make effort when lifting weights. Once you have tightened the belt, it makes an artificial fixation of the lumbar intervertebral discs and spine. This reduces the risk of injury when performing exercises with heavy weights.
• Secondly, the belt presses on the body and it reminds the athlete of the need to keep the spine in the correct position and lumbar strain muscles.
• Third, using the abdominal muscles the athlete exerts force against the athletic zone, the body becomes more rigid.
• The belt keeps the lower back warm.
There are several types themselves belts. They differ in their purpose and by design.
The goal of majority of women is to achieve the perfect body shape. Many of them fail to achieve it because they do not make the necessary amount of efforts, while others fail even while doing exercises due to the fact that they follow the wrong kind of training. Another problem is that many women to attain the perfect body shape irrespective of their age. For example older people might more difficult to shape their body because their muscles become weaker with the passage of time. Exercises like weight lifting might not suit aged women and they should follow this training program, only when advised by their physician. Older women should attempt to shape their body through simple exercises like climbing stairs, sit-ups, walking, simple free hand and leg exercises. These series of exercises may improve the blood circulation and the entire body metabolism.
The undertaken exercises should also be suitable to the individual body structure. A body-shaping program represents a combination of several fitness principles, exercises and nutrition plan. This program deals with many aspects as like fat loss, reduction of cellulite, reducing inches and losing the stomach flab, proper muscle shaping, skin tightening, shaping thighs or other parts of the body. In this case a proper diet is also a very important factor.
Younger women often use severe dieting to achieve the perfect body shape, not realizing all the nuances and facts. To obtain a good body shape women must eat healthy food like fresh vegetable and fruits and avoid fast food and other undesirable products. And of course this diet should be followed by an active exercising program Useful activities for young women, besides regular training would be rock-climbing, surfing, aerobics and kickboxing.
Women that intend to lose body fat to achieve the aspired body shape need to do cardiovascular exercises. These exercises should be made half hour or more per day. In this sense aerobics is one of the most useful training processes. If a woman athlete continues to do her training exercises properly and follows the correct dietary regime she can expect to achieve the desired results.
Women interested in shaping up their body must understand that there is a difference between bodybuilding and body shaping. Exercises like power lifting or weight lifting are not always suitable and often does not lead to the expected result in shaping the female human body.
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Make a clear training plan and stick to it for about 4-6 weeks. Use your creative zeal and make high-intensity trainings and within a month you will notice the results.
Do not grab from the beginning heaviest weights! This applies to both hands, and to any part of the body. In the beginning do 2 light warm up sets, and only the in the third one handle the maximum weight.
Work at a moderate speed and complete control when lowering the weight. Proper performance of the eccentric movement, not only working helps you gain mass, but also protects against injury.
Development of the biceps requires perfect technique, especially at the initial stage. Learn to work technically, and leave the "cheating" to the professionals.
At the point of peak reduction use an additional strain on biceps. This offers a great "pump" and accelerate muscle growth.
Work through all sorts of biceps exercises. Avoid monotony in training change often the complexes.
Rest between sets for at least 1 minute. Continue to exercise at a different group of muscles after 3-5 minutes of rest.
Remember: the main part of the body it’s your head or to be more precise your thinking. Learn how to monitor the brain activity of the muscles. For the development of the biceps it is particularly important.
Female bodybuilding is the female component of competitive bodybuilding. It began in the late 1970s when women began to take part in bodybuilding competitions. There are two other categories of competition that are closely related to bodybuilding, and are frequently held as part of the same event. Fitness competition has a swimsuit round, and a round that is judged on the performance of a routine including aerobics, dance, or gymnastics. Figure competition is a newer format, judged solely on symmetry and muscle tone, with much less emphasis on muscle size than in bodybuilding. The opinions regarding the women bodybuilding are quite different, some people find them ugly and to masculzing, some admire their strength and unique beauty. Check out this photo gallery and make your own opinion.
The military press is for the deltoid muscles. The front deltoid is the biggest muscle here and a pressing movement with a barbell is basic to its development. Your grip on the bar should be about 5 inches wider than your shoulders. Sitting with your feet approximately a foot apart, lift the barbell from the floor to the chest area, which is called cleaning the weight; then in a second movement press it slowly and smoothly over your head and lock your elbows. This exercise can also be performed from a standing position; however, I prefer the sitting version because it eliminates excessive strain on the lower back. I would strongly recommend that you use a sturdy lifting belt. Again, you can use the add-weight principle.
As we know the fish literally saturated with fat. The question is whether it is harmful for our body? In this case of fat the answer is definitely “no”. Quite the opposite, there is a variety of fish fat (Omega 3), which is wildly important for a bodybuilder. It acts like a steroid! Moreover, it increases the sensitivity of muscle cells to insulin. As a result, more glucose enters the cells - increasing the strength and mass! The Omega-3 also helps to inject into the muscle more amino acids which again lead to the increasing of mass! It saves the glycogen and increases the level of glutamine in the muscles.
In essence Omega 3 fatty acids are fats commonly found in marine and plant oils. They are considered essential fatty acids, meaning that they cannot be synthesized by the human body but are vital for normal metabolism. Common sources of Omega 3 fatty acids include fish oils, algal oil, squid oil, and some plant oils such as echium oil and flaxseed oil.
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Despite the fact that the "homeland" of bodybuilding in its modern form is believed to be the United States, the term "bodybuilding" was popular during its history in many regions of the world. This phenomenon became famous in many countries after the World War II. A man that recently celebrated one hundredth anniversary is of one of the first bodybuilders in the world - Manohar Aich from India.
One hundred years old bodybuilder says that the secret to a long and happy life lies not only long time development your body, but also in a life with no stress. Manohar says that he learned to analyze several life situations not as emotional as most people do. This man has a troubled and difficult life, in his young years he went to jail for a political article he wrote in the times when India was a colony of Great Britain. In this period he became interested in bodybuilding.
Manohar Aich is considered a local celebrity: when he was twenty years old, those who knew him, gave him the nickname "Little Hercules" (his height was only 150 cm!)In 1952 Manohar won the well-known bodybuilding competition Mr. Universe.
In addition to his permanent training and attitude towards life, and important role in his life played the diet he followed: Aich always consumed products like fruits, vegetables, fish, dairy products and lentils. He never smoked or consumed alcoholic drinks.
Manohar, who now has a lot of children, grandchildren and great-grandchildren, has recognized that he has only a dream that he couldn’t fulfill – to meet Arnold! However, it is never too late to do so and perhaps one day the two bodybuilders will meet, chat and exchange their experiences.
Sample menu for the day for the beginner bodybuilder should be as follows.
The first meal (7:00) 1 cup of oatmeal in the water 1 cup egg cocktail
The second meal (9:00) Instead of eating it is more useful to take Prolab which is a complex for muscle mass mixed with water or a protein powder (about 40 g of protein) mixed with 40 grams of carbohydrates with mashed rice, cereal or oatmeal , plus one spoon of flaxseed oil.
Lunch (12:00) 1 cup of brown rice or medium-sized baked potato or a bowl of oatmeal 2 cups green beans, broccoli or any other desired vegetable, plus a portion of chicken, turkey, or lean fish
Lunch (15:00) The menu is the same as for the second meal
Dinner (18:00) 1 cup brown rice, or medium sized baked potato or a bowl of oatmeal 2 cups green beans, broccoli or any other desired vegetable or a portion of chicken, turkey, or lean fish
The second dinner (20:00) bodybuilders can use the same menu as for the second meal.
This is just an example of a useful and effective diet for male bodybuilders, especially beginners in order to maintain efficiently their physical condition.
These notions or words actually define the propensity of men to gain weight and build muscle. Each type is reflected in the cycle of metabolism, which is a very important part of our life.
Endomorphs are people that easily gain weight, they have a slow metabolism and big bones. They should closely monitor how much fat they consume and take their meals about five times per day.
Ectomorphs also quite thin, their muscles in the beginning are usually weaker than the muscles of endomorphs, and it is quite difficult for them to gain extra weight. So if you are an ectomorph you can eat (and in case of training must eat) quite often. Ectomorphs are naturally good runners, cyclists, and distance athletes.
Mesomorphs – are the luckiest men in many senses. Genetics has been prone to them, endowing them proportionality. They can lose weight quickly, whether it is a necessity. Gaining mass is also a very quick and comfortable process for them without harm to cope with the job, while building up the muscles.
The style of training that is selected should also take into account the peculiarities of constitution of each person’s body.
The statistics shows that nowadays 65% of people do not get the required amount of sleep. If you want to look good, you should monitor your sleep. Lack of sleep affects your performance and can cause many problems. For people who are involved in bodybuilding process, it is especially important because it can affect the growth of muscle mass.
Doctors recommend sleeping 8 hours a day, but you must ensure that your sleep process was healthy as well. There are opinions that the sound of an alarm clock waking you up is harmful, due to the fact that it violates your internal rhythms of sleep.
In order to get up on your own, you must develop your own sleeping regime. You must pursue different experiments; for example, go to bed earlier than usual. Do not watch TV before bedtime, because it stretches the optic nerve, and in consequence it disturbs the cerebral cortex. Three hours before sleep you need to complete any physical activity, especially exercising.
If you are going to sleep, but you cannot fall asleep, you can read a book or a magazine in order to relax. And in any case, do not drink alcohol; it is very negative for the entire body. Try to keep your sleep healthy without using sleeping pills. Take care of your sleeping process as you take care of your dietary regime or workout regime. The sleep is as important for an athlete as any other activities.