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Recent Bodybuilding Articles

Ten Suggestions For Safe Resistance Training


Training

Although resistance training is safer than most people think, all forms of training have an inherent risk of injury. Fortunately, nearly all of these injuries can be avoided by following these ten common-sense recommendations offered by Charles Staley, a famous sports and strength coach and expert:

1. Don’t lift weights alone. Accidents can be avoided when a training partner is there to help.Bench pressing is particularly dangerous— many have died after becoming trapped under a weight they couldn’t lift back up. If you must bench alone, use dumbbells or a machine press.

2. Don’t lift weights unless you know what you’re doing. Seek qualified supervision so that you can get the most out of your training efforts, and stay safe in the process.

3. Don’t lift heavier than what your program calls for. Doing maximum-effort lifts (for any number of reps) can be dangerous, are not necessary, and have little place in most athlete’s training programs, except for occasional tests of maximum strength. As a general rule of thumb, leave 2-4 reps to spare on every set.

4. Don’t use training with weights right before skill training. Fatigue resulting from the weights will hamper your efforts at acquiring/improving skill, so do your skill training on days when no skill training is taking place.

5. Don’t train your legs with weights before running or jumping rope. Tired leg muscles (from squatting and other leg exercises) mean that your hip and knee joints are not as protected, and these activities create too much shock and jarring of these joints.

6. Don’t neglect to use safety equipment. Locking collars, proper training attire, solidly built equipment, and adequate space are all-important for accident-free training.

7. Don’t leave weights scattered on the floor or leaning against the walls or equipment. The single biggest cause of gym injuries is failure to put weights back on their storage racks. Keep a neat & tidy gym to avoid injuries.

8. Take a moment to make eye contact with anyone else lifting nearby before heavy lifts that require your total concentration (such as squats, power cleans, or deadlights). Doing so will let them know to stay at a distance so that you can concentrate on lifting, rather than whether or not someone is going to “walk into you” during a heavy set. This sort of thing happens more often than you think, especially in commercial gyms.

9. Don’t neglect any part of your body. Your training program should address every major muscle group so that a solid foundation can be developed. A neglected muscle means that you will have a weakness— a recipe for injury.

10. Don’t try to unload a bar one end at a time. Taking weights off the bar on one side only causes the other side to become unbalanced and fall (or more often, catapult) from the rack—sometimes with great speed and force. Be safe and unload plates from the bar by alternating ends.

Female Fitness: What is Endermologie?


Endermologie represents a med‐spa procedure that does not hurt and that actually breaks down fat cells, allowing fat to be flushed out of your system, thus smoothing out the appearance of cellulite and banishing it for good. In addition, its been scientifically proven to be as much as 200% more effective than a manual massage for releasing built up toxins and lactic acid.
Endermologie
Many top athletes and sports competitors use endermologie to help “suck out” the built up lactic acid in their muscles and relieving the soreness in their bodies.By way of background, the Endermologie machine was created overseas in the early 70s to help “break up” the skin adhesions of severe burn victims. The skin sucking rollers would roll over the burns, thus helping to smooth them out. By serendipity the burn patients experienced body contouring as they lost inches, shrunk in size, had less body fat, and shapelier bodies, all due to endermologie!

Healthy Recepies For Female Athletes (Part 1)


LUNCH:

Broccoli and Cheese Crustless Quiche

Broccoli Quiche
Amount of calories: 150 calories per serving

Contains:
nonstick cooking spray 12 egg whites, beaten 1 cup light sour cream 8 ounces shredded low-fat Cheddar cheese 10-ounce package frozen chopped broccoli, thawed, drained, and pressed dry 1⁄2 teaspoon black pepper
Method of Preparation
Spray a slow cooker with nonstick cooking spray. In a large mixing bowl, combine the egg whites, sour cream, cheese, broccoli, and pepper, then add to the slow cooker. Cover and cook on low 4 hours.

Crash Diet For Bodybuilders: General Considerations


A crash diet is a diet which is extreme in its nutritional deprivations, typically severely restricting calorie intake. It is meant to achieve rapid weight loss and may differ from outright starvation only slightly. It is not meant to last for long periods of time, at most a few weeks. There are a number of situations when a crash diet can be required. Contest bodybuilding is as much a test of extreme willpower as of anything else. May be it’s not healthy to starve the body down to such super low body fat percentages (a male will commonly need to be 3-4% body fat to compete; a female 7-9%). But, as it is part of the sport, it is a necessary evil.

Normally, contest bodybuilders will follow a progressively more restrictive diet starting 12 or more weeks out from their show. However, sometimes they get behind schedule and need to get caught up. Maybe they were fatter than they thought to begin with, maybe it’s their first show and they don’t know their body well enough, maybe their coach is just an incompetent. Any number of things can throw off a contest diet and getting into shape sometimes takes extreme measures. Crash dieting can get a bodybuilder back on track, or at least closer to making contest shape.

Crash Diet

Although bodybuilders lose extreme amounts of fat (and frequently dehydrate) for appearance reasons, many athletes have to do the same to make it into their weight class (or simply to perform better). Think wrestlers, powerlifters and Olympic lifters, etc. Although it would be far better for such an athlete to keep their true weight closer to their goal class and just dehydrate slightly to make it in, that doesn't always happen. Sometimes weight class athletes have to drop a tremendous amount of weight (and the more fat they can drop, the less they have to dehydrate) quickly.

Other athletes may also have a need to drop fat/weight quickly to improve their performance. Think about an endurance athlete who may improve their power to weight ratio by dropping weight or someone of that nature. I should note, and I’ll come back to this, that dehydration beyond even a small level can really destroy performance capacity (extreme dehydration can cause death) so the crash diet should be used several weeks prior to the main event to drop a few pounds of fat such that normal hydration can be retained before competition.

Bodybuilding and Romance


Presenting to you this magical photo gallery combines the themes od Bodybuilding and Romance. Enjoy!

Bodybuilding and Romance
Bodybuilding and Romance
Bodybuilding and Romance
Bodybuilding and Romance
Bodybuilding and Romance
Bodybuilding and Romance
Bodybuilding and Romance
Bodybuilding and Romance
Bodybuilding and Romance
Bodybuilding and Romance

Avoid Training With Bare Feet


Many bodybuilders and athletes that used to train bare foot decided to stop this procedure. There are several reasons for that.

Feet are highly complex structures. Foot defects are very common, and a defect affects how stresses placed on the feet are borne by the feet and the rest of the body. When forces on the feet are exaggerated by high-load activities such as heavy weight training, and running, the defects are magnified. While foot defects might not be the whole story behind foot, ankle, knee or back problems, they are contributing factors, perhaps major ones.

It is recommended to wear high quality shoes with molded internal soles, to compensate for any structural or postural instability in the feet, or, in the case of defect-free feet, to maintain that existing good condition over the long term. While orthopedic shoes with custom-made molded internal soles are the ideal, off-the-shelf shoes with molded internal soles are, in most cases, light years ahead of no support. You can get molded internal soles that can be slipped inside your regular footwear (but you may need to remove some of the existing soles to make room).

A change in footwear, or the insertion of high-quality molded soles into your existing footwear, will help greatly to keep you lifting intensively, heavily and free of injuries. It is also highly recommended to consult a podiatrist, preferably a sports podiatrist, or a chiropractor with training in orthotics, to get your feet checked out.

Bodybuilding Shoes

Post Workout Static Stretches Improves Flexibility


With a static stretch you hold a relaxed muscle under tension. This helps lengthen the muscle, which will have contracted after weight training, and provides several benefits. First, it will help with flexibility, so you'll be able to work your muscles across a wider range of motion, leading to bigger muscle gains. But stretching also helps reduce injuries as your muscles and tendons are less likely to tear when they are relaxed.

Streches
Stretching also improves blood flow to your muscles, helping to flush out toxins, meaning you'll be ready for your next workout sooner. And stretching can also aid posture, because tense muscles can pull your spine, shoulders and hips out of alignment, leading to a stooped look and lower back pain.

Your muscles need to be fully warmed up before you perform static stretches, so never do them at the start of a workout. To avoid injury, don't pull too hard when you stretch, and don't 'bounce' the muscle under tension.

Streches

Egg Whites: The Protein You Always Require


Generally egg whites are the best absorbing protein for humans and it represents one of the most assimilated food. A single egg (with the yolk removed) contains about 3g of high quality protein and about 16 calories. They also contain all eight of the essential amino acids, vitamins such as A, E, or Vitamin K, B12, riboflavin, and folic acid. All of these are very important to help not only enhance recovery but assist in the repair and grow of lean muscle tissue after it has been broken during the workout.

Eggs

Most of protein powders, which are widely used by bodybuilders and athletes have among its ingredient egg albumen. In this case you are taking in egg whites. Liquid egg whites are 100% bio available in the body for around 4-5 hours and this fact also makes it very convenient and a great choice right before bed. Protein before bed that breaks down slowly as you sleep keeps your body anabolic so you don't waste away any muscle tissue during the periods of your sleep. Another good feature of liquid egg whites is that they are tasteless and odorless which allows you to use them in your protein shakes or as different ingredients. So, no matter your physique level or if you compete or not, egg whites should definitely be on your list of products to utilize.

Basic Exercises - Barbell Curl

Basic Exercises

The standing barbell curl couldn't be more basic for building the biceps. At first, you take a medium-wide grip (approximately shoulder-width) on the bar to hit the bicep directly, although later on you can vary the grip to the degree that you personally feel the greatest results. As with all exercises, start with a weight that becomes progressively more difficult to lift after about the fifth rep. This strain rams the blood into the biceps. Remember, this is a power-building as well as a muscle-building exercise so don't be afraid to handle the poundage. Only your forearms should move. Keep your elbows stationary. If you allow them to move, the deltoids will do the work and you will not get 100% bicep action.

Jay Cutler In Work


Check out Bodybuilder Jay Cutler training his shoulders. Impressive Workout!

Weight Loss: Typical Approach To Calorie Restriction


A typical approach to weight loss would be to recommend some fixed calorie level to everyone, although usually men and women are given different recommendations (i.e. 1200 and 1500-1800 cal/day for men and women respectively).

However that maintenance calorie requirements depends on both activity level and bodyweight. Telling men (whether he’s highly active and weighs 150 lbs or inactive and weighs 400 lbs) that they should eat the same number of calories for weight loss is either ignorance or just laziness or may be both.

Another typical approach would be to recommend that everyone reduce their daily caloric intake by anywhere from 500-1000 calories per day, depending on whether they want a 1 or 2 pound weight loss per week. That is, as the math and logic go, since one pound of fat contains 3,500 calories, if you eat 500 calories/day less, you will lose one pound of fat per week; 1000 calories per day less and you will lose two.

Calories

But again, the issue has to do with bodyweight, activity and maintenance calorie intakes. If a light female, who may have a maintenance requirement of about 1700 calories/day reduces her food intake by 500 calories, she’s at 1200. If she reduces her total food intake by 1000, he’s at 700 cal/day. This is not a lot of food. By the same token, a large male with a maintenance intake of 3500 calories is still at a rather hefty 3000 cal/day with a 500 cal/day reduction, and 2500 cal/day if he reduces 1000 calories. Basically, a flat daily caloric reduction doesn’t take into account the variance in estimated intake: lighter individuals end up taking a much larger drop (as a percentage of their maintenance) than heavier individuals.

Lower Back Pain: A Real Problem Among Weightlifters


Lower Back Paint

Lower back pain is most commonly caused by either carrying too much weight or not being in the correct position to manage the load safely. The lower back region is very robust, so problems typically result from lifting a weight with poor posture.

Keeping your spine in its 'neutral' position is the key to avoiding injury, especially during activities such as running or weightlifting in which a lot of weight moves through your body regions.A back that is overarched or overflexed will fall.

For acute pain rest, ice and compression is the best strategy for the first 48 hours. Once the symptoms settle you can start building up your activity levels again as the pain allows. If they continue, though, see your doctor or a physiotherapist.

here you can see an example of exercise to prevent the usual lower back pain.

Lower Back Pain

Get Your Rest Periods Right!


When it comes to building muscle the formula for success is simple. You select a weight, lift it a certain number of times, put it down, rest, then lift again. The lifting weights' part is crucial of course, but the period of time that you rest between sets can also have a dramatic impact on the effectiveness of your training session. In fact, rest is a training variable as important as sets, reps, weight and tempo in ensuring you hit your fitness target.

Rest after Workout

That's because the amount of rest between sets can influence the efficiency, safety and ultimate effectiveness of any given strength-training program, so it becomes crucial to keep in rhythm with the periodization of your workouts. Because when you lift weights, you do so to push your muscles out of their comfort zone because it's this stress that makes them stronger. But there is only so much work they can do before their energy stores become depleted, hampering their ability to perform additional reps with good form. By resting for a predetermined period you give your body time to resupply the muscle cells with fuel so they can do more lifting.

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
Female Bodybuilders
Female Bodybuilders
Female Bodybuilders
Female Bodybuilders
Female Bodybuilders
Female Bodybuilders
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.
 
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