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Recent Bodybuilding Articles

Female Bodybuilding: Beauty and Strength (Part 2)


Check out this sexy and appealing photo gallery with women involved in bodybuilding!

Female Bodybuilders
Female Bodybuilders
Female Bodybuilders
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Female Bodybuilders
Female Bodybuilders
Female Bodybuilders
Female Bodybuilders
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Female Bodybuilders

Muscle Contractions: 3 Main Types


Every movement begins with a muscle contraction, which pulls on a joint to move your skeleton. These muscle contractions can be categorized into one of three distinct types:

1. Concentric. During concentric contractions the muscle shortens while generating force. In general, concentric muscle actions are responsible for the 'lifting' part of an exercise, such as the biceps shortening as you lift a dumb-bell to shoulder height during a biceps curl.

Muscle Contractions
2. Eccentric. During eccentric contractions - usually the 'lowering' part of an exercise - the muscle lengthens and is around ten per cent stronger than it is during concentric contractions. It is these heavy eccentric loads that cause the maximum amount of damage to your muscles. It's for this reason you should always lower a weight slowly and under control: not only does this minimize the risk of injury it also makes each rep more effective.

Muscle Contractions
3. Isometric. During isometric contractions a muscle generates force without changing length. Examples include your entire abdominal region during a plank, or the muscles of the hand and wrist when you grip an object. Although research by NASA into preventing muscle mass breakdown found isometric contractions aren't as effective for building muscle mass as concentric and eccentric contractions, they should still form part of your workout, especially for abs and core work. But, isometric contractions can cause a rapid rise in blood pressure so should be avoided if you have a heart condition.

Muscle Contractions

Glycemic Index: What is the Significance?

Glycemic Index
The GI’s importance relates to blood sugars affects on the hormone insulin, which is the primary hormonal mediator of fat storage, among the hundreds of functions of insulin.

Among its hundreds of different functions, the body uses the hormone insulin to control the amount of sugar (glucose) in the blood, help pull amino acids into the cells and turn on protein synthesis in lean tissues, and is directly linked to regulating body fat storage.

Problems with the body’s ability to regulate blood glucose appear if insulin does not properly bind to its receptors on the membranes of the cells or if, for other reasons the cells do not readily accept blood sugar.

As already indicated the general name for the failure of normal amounts of insulin to maintain blood sugar within acceptable levels is insulin resistance.

When insulin does not bring blood sugar down after meals, the body secretes higher amounts of insulin until serum glucose levels eventually fall. Not surprisingly, diets and nutrients, which reduce the amount of insulin required by the body, also appear reduce the tendency toward excessive weight gain, especially in insulin insensitive people.

Understanding the GI allows a person to keep a steady and predictable blood sugar level which can lead to possible improvements in body fat levels, energy levels, etc. For the diabetic (the original reason the GI was invented) it can mean the difference between life and death.

Sugar: From a Bodybuilder’s Point of View


Sugar is the generalised name for a class of sweet-flavored substances used as food. They are carbohydrates and as this name implies, are composed of carbon, hydrogen and oxygen. There are various types of sugar derived from different sources. Simple sugars are called monosaccharides and include glucose, fructose and galactose. Sugars are found in the tissues of most plants but are only present in sufficient concentrations for efficient extraction in sugarcane and sugar beet.

In case of bodybuilders sugar is believed to be useful during the bulking phase, as it is easily stored and adds calories to foods. But in reality sugar can affect your health and slow your progress. Although it can bulk up quickly, it will have a negative effect in the cutting phase. It's best to limit the sugar intake and replace it with more useful natural nutrients.

Sugar
Sugar represents an important source of energy. The carbohydrates we consume are broken down into a sugar called glucose. It is important to know that sugar is a crucial ingredient in weight-gainer shakes because it adds loads of calories. A diet with adequate carbs provides all the sugar the human body needs. The added sugar you get from sweet foods and beverages have the status of extra compound and are not really required.

While sugars has the ability to provide the insulin spike that helps speed protein and carbs to the muscles restoration process, the sugar itself is not really necessary. Bodybuilders who eat clean generally don't suffer as much deprivation during a cutting phase. One of the main tenets of clean eating is avoiding sucrose, or table sugar. That means getting all your sugar from fruits and other carbs will suffice to acquire the necessary amount for a human body.

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

Eat At The Right Time


When you're training hard you want to eat about an hour or two before your workouts and again immediately afterwards. Your snacks should include both carbs and protein to help restore glycogen levels in your muscles and repair muscle tissue. A post-workout snack might be a bagel with salmon and cream cheese, or a tuna and pasta salad.

Eating Regime
For the rest of the day, eat small meals at regular intervals of two or three hours, with the aim of having some protein with every meal. This way you keep your glycogen levels topped up and prevent your body from breaking down and using the proteins that you need for muscle building.

Warm Up Before Workout To Prepare Your Body and Prevent Injuries.


Warm Up

A proper warm-up is vital before doing any weight training. If time is short, don't be tempted to skip the warm-up and go straight to your workout, because cold muscles can get easily damaged. A few minutes spent on a warm-up can prevent days lost while recovering from injury.

Your warm-up should start with some light cardiovascular exercise, such as running, rowing or cycling. This will make your heart beat faster, pumping oxygen and nutrients to your muscles, and elevate your body's core temperature. Warm muscles are more elastic than cold ones, so you can work them through a wider range of motion with fewer injuries.

After the cardio you then need to target your muscles directly with dynamic stretches. These differ from static stretches in that you are moving as you stretch out the muscle. The trick is to start very gently and then slowly increase the range of motion you use with each repetition. This prepares your muscles and joints for the work to come.

Finally, before you begin any lifting exercise, perform the movements with minimal weight to teach your muscles how to respond when you do the exercise with heavier weights.

Bodybuilding: The Art of Strength (Part 4)


Check out this Bodybuilding motivational Video!

Meet Paul Dillett


Paul Dillett was born April 12, 1965 in Montreal, Quebec and he is a retired now IFBB professional bodybuilder residing in Toronto, Canada.

Paul Dillett first competed in professional bodybuilding when he took second place in the heavyweight division of the 1991 North American Championships. His first Mr. Olympia was in 1993, where he placed 6th. In 1993, he competed in his first Ironman Pro Invitational, where he took fourth place. Later the same year, he competed in his first Arnold Classic, placing fourth. In 1999, he competed in the Night of Champions competition, where he placed first. Paul has been featured in many fitness and bodybuilding articles, including being featured on the cover of Muscular Development magazine.

Paul Dillett

Paul Dillett

Paul Dillett

Paul Dillett

Paul Dillett

Paul Dillett

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Paul Dillett

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.

Anatomy Of Our Muscles


Muscles are constructed of bundles of fibers contained in protective sheaths, called fascia, which are then bundled together. The biggest bundle is the muscle itself. The next bundles in line are the fascicles, which contain the long, single-celled muscle fibers. Muscle fibers are then sub-divided into myofibrils, which are divided again into bundles of myofilaments, made up from chains of sarcomeres.

Muscles Anatomy
There are several important elements in the construction of our muscles: Epimysium - A layer of connective tissue that encases the entire muscle. Endomysium - A layer of connective tissue that covers the muscle fibers and also contains capillaries (tiny blood vessels) and nerves. Perimysium - A layer of connective tissue that bundles together between ten to several hundreds of individual muscle fibers into fascicles.

Basic Exercises: Wide-Grip Chins

Basic Exercises

These chins widen the lats and work on the entire shoulder girdle. Many top bodybuilders have built great upper backs with this exercise alone. It primarily develops the upper and outer regions of the lats and spreads the scapula, making it easier to widen the lats. Using a wide grip pull yourself up until your chin is over the bar; lower the body slowly and give the lats a good stretch on the way down. Preferably is 10 reps, and sometimes I add weight by placing a dumbbell between legs for a few sets of 6 to 8 reps. You may not be able to do 10 reps. In that case do as many as you can, aiming for a total of 30.

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.

Female Bodybuilding: Beauty and Strength


Check out this sexy and appealing photo gallery with women involved in bodybuilding!

Female Bodybuilders
Female Bodybuilders
Female Bodybuilders
Female Bodybuilders
Female Bodybuilders
Female Bodybuilders
Female Bodybuilders
Female Bodybuilders
Female Bodybuilders
Female Bodybuilders


Variety: An Important Element Of Your Training


If you are new to weight lifting putting on muscle is easy at first. But after a while you may notice that your gains begin to slow down or even plateau completely.

That's because your body very quickly adapts to the new stresses it has been exposed to in the gym. Your muscles become more efficient at performing the moves you do most often, which means that they don't have to work as hard to do the same amount of work. In short, performing the same exact workout week in, week out isn't an effective strategy to keep building muscle.

Plus, doing the same session is really, really boring. You'll never add muscle if you don't go to the gym because your bored with doing the same old session. variety
Luckily, there's a very simple solution to this problem. If you want to keep your muscles growing, you must keep them guessing. And the that means you need to regularly shake things up by introducing new exercises that will "shock" your muscles into growth because they are unfamiliar with these new moves or variations and the new mechanics they involve.

Sometimes this will mean introducing a completely new move that hits the same muscles. At other times it will simply mean tweaking a move slightly, by say changing your hand position, the angle of the bench, your grip on the bar, or standing up instead of sitting down, etc.

Essential Nutrients For Bodybuilders: Water


It is a known fact that life began in the sea and life continues to exist in an inner sea within our body, two-thirds of which is water. All of life's complex biochemical processes take place in a water medium, which accounts for the fluidity of our blood and lymph system. Water is our waste remover through urine and feces; it keeps our body temperature within a narrow range; it lubricates our joints and last but not of least importance to the bodybuilder, water is the primary constituent of muscle tissue.

Water
Although it's true that our muscles are more than 70 percent made of water, it is not true that we should drink gallons of water a day to hasten the muscle growth process. Remember that excess beyond requirements is merely passed through the body. It is also true that various nutrients work together, and when one is lacking or deficient, the others are limited in their roles as well. There exists a vital association between water and the electrolytes potassium and sodium. These electrolytes must be present inside and outside our cells for water to remain in proper proportions in our bodies. So while water may be of great importance it is still not the only nutrient of importance. However there 3 important role of water for a bodybuilder: flushing out the toxins, assistance in the metabolism of fat and the process of fluid retention. According to different sources the amount of water required for an athlete daily varies between 2.5 and 4 liters.
 
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