Body Bulding

I’m a 17 year old, half chinese half mexican. I kick box, Run, practice jiu jitsu, and diet healthy for a good 2 years now. I’ve no real tone but no more than 9% body fat and i’m 190lbs. My black friend is about 1/4 as active as I am and he’s twice as toned, twice as big and 20 lbs less, and eats like any other 17 year old.

You brought up one of the best reason why he’s more toned. He’s 1/4 as active as you are. The most important thing in muscle building is rest and that’s when you build muscles, not when you are active. Just look at the prison population. They get like 1 hour a day to go out, and they work out, and sleep the rest of the day. Many people who workout an hour a day don’t have as much time to rest because they wake up early in the morning, go to work, study, etc. This is the reason why you may think race has to do with it because there are more blacks in prison and many don’t have unemployed, underemployed, etc. In Boston, most 20 and 30 years old black men never had a stable job, so they have so much time for their body to rest and grow.

For long the fitness industry has dwelled a lot on developing ways and techniques of losing fat, not paying leaving the skinny fellow out of the equation. It is a proven fact that ladies admire a guy who is confident. A guy’s confidence can be greatly boosted if he is well endowed with a perfect muscular body.

It is quite rare to find a muscle routine that will make the person using it acquire lean body mass. Most people start quite well in the early stages of the program and actually get bigger but it reaches a point where you remain constant no matter what you try out, you don’t get any bigger. No matter where you seek to find advice you are fed with a lot of conflicting ideas until in the end you become more confused than you were in the first place. Unlike what most people think learning muscle gaining techniques is not like rocket science and they are normally not that difficult as people make them out to be.

There are several routine programs that have helped a lot of skinny people out there attain those perfect biceps and abs. A muscle routine program should include these three components to help you gain lea muscles consistently if you are a skinny person

Component No.1 Heavy weights coupled with high intensity.

There is a very common saying among bodybuilders which proposes “no pain no gain”. This saying actually hits the nail on the head in that muscles will only react and grow when it’s trying to oppose a force that is greater than itself. You will experience a lot of pain after heavy lifting in the beginning but if it becomes part of your daily routine your body muscles will naturally adapt. This is actually one of the primary reasons why heavy weights are quite necessary for the continuous gain in muscle mass. High intensity in short means doing the work out continuously without break, ensuring that muscles do not have sufficient time to recover and hence attains muscle overload faster. You reach muscle overload when you are unable to handle any more weights hence your muscle is ready to recover and grow.

Component No.2-Diet containing natural high protein food

The fundamental building blocks necessary for the muscles to grow and become bigger are proteins. When you neglect eating a high protein diet you might as well pack your bags and call it quits. At this point it’s good to point out that when we say proteins we imply the natural ones and not the artificial proteins (steroids).This is because apart from the health risks associated with taking steroids they can inhibit serious muscle building by making the environs less conducive. You should there fore take thing like eggs, red meat to name but a few.

Component No.3-Rest

This component is usually ignored by many muscle builders. Rest is an overriding factor to gaining more muscles. If you do not give your body enough time to rest you might actually lose the muscle you had been striving all along to get.

For your success to be guaranteed it is vital that you pay each of this components the attention they deserve.

Dane Fletcher
http://www.articlesbase.com/bodybuilding-articles/muscle-building-workout-routines-for-skinny-men-740755.html

Protein is without a doubt, the most important nutrient for packing slabs of lean muscle mass onto your body. You may lift weights until you turn purple or consume all the carbohydrates, fats, and other micro-nutrient in the world, but if you fail to feed your body with adequate amount of protein, you can forget about having a lean muscular physique. High protein consumption is a must for serious mass development and also for repairing muscle tissue damaged after an intense iron blasting workout.

How much protein must one consume daily to build muscle successfully? For proven results, the general rule of thumb should be approximately 1 to 1.5 grams of protein per pound of bodyweight. So if you weigh 150 pounds you should strive to consume about 150 grams to 225 grams of protein per day. Now how does one consume a relatively large amount of protein on a daily basis? No worries as I’ve compiled a list of 7 high protein foods that can help you build muscle in record time.

1. Whey – Without shadow of a doubt, the king of all protein sources. In terms of quality and biological value, whey protein is definitely way ahead (pun intended) of other protein sources. We’re talking about a top quality, complete protein source which has significantly faster absorption rate compared to other high protein foods, and includes every essential amino acid for increase strength and quicker muscle growth.

2. Eggs – Never forget to add this natural food source to your muscle building diet as they are jam packed with protein, vitamins, and other essential minerals. Eggs are regarded as the standard food for developing an impressive muscular physique and have long been treated as a bodybuilding staple. One whole egg contains approximately 6 grams of high biological value protein. Eggs are also easy to prepare and simply delicious to eat.

3. Fish – Another great high protein food. A can of tuna in water for example, provides about 30 grams of protein and here’s the kicker; it has absolutely zero carbohydrates and fat! If tuna is not your thing (I don’t really fancy it either), you may try other types of fish such as Spanish mackerel, cod, or salmon fillets. Most fish fillets have approximately 22 grams of protein per 3.5 oz serving. Apart from being an excellent source of protein, fish also contains a high amount of omega-3 fatty acids, essential for proper functioning of the body and brain.

4. Chicken or turkey breast – A list of high protein foods that build muscle is incomplete without this excellent protein source. Chicken breast is considered among the best sources of protein available because it comprises of mostly lean white chicken meat that contains minimal fat and loaded with vitamin B6 for optimal heart protection. Best of all, this portion of the meat is extremely high in protein. How much protein you ask? Well, a staggering 30 grams of protein per 3.5 oz serving! Consuming 7 oz of chicken breast nets you about 60 grams of protein which is almost half of your daily mass building requirement if you weigh 150 pounds.

5. Red meat – An extremely tasty protein source which has all the trimmings of a great muscle building food. A large 6 oz steak provides about 40 grams of high quality protein. Beef is rich in B-complex vitamins and also loaded with creatine to help you hit the weights aggressively by boosting your cellular energy through the roof.

6. Milk – This beverage serves as a decent muscle building source due to its high protein content including a large array of amino acids for promoting muscle growth. If that’s not enough, this highly nutritious beverage also offers many health benefits by providing a respectable amount of vitamins, mineral, and calcium. Drinking milk is a great way to achieve your daily protein target. Have a 6 oz serving of steak plus 375ml glass of milk which supplies approximately 11 grams of protein. That’s a total of 51 grams of muscle building protein in just one single meal!

7. Tofu – I included tofu among the list of high protein foods that build muscle largely because a lot of vegetarians who are into bodybuilding consume tofu almost exclusively in order to meet their daily protein requirement. I’m not a vegetarian but I do eat some tofu every now and again because they are a good low-calorie protein source, perfect for adding mass and getting lean. Aside from its high protein content, tofu is also cholesterol free and contains calcium, B-vitamins, and isoflavones making it one of the most nutritious high protein foods available. Half a cup of Tofu can supply your body with about 20 grams of protein.

Eugene Armand
http://www.articlesbase.com/bodybuilding-articles/muscle-building-diet-top-7-list-of-high-protein-foods-that-build-muscle-714290.html

Collection of videos and pictures of natural bodybuilders training and posing in competition.
December 2009
GettinITDone

Duration : 0:6:49

(more…)

Technorati Tags: Bodybuilding, Cordova, Jeffers, jim, Layne, natural, Norton, tommy, Weightlifting

That pretty much explains it. I dated a guy who participated in natural body building shows and worked at a supplement store… it kinda stuck with me. Now I have this huge passion for working out and learning more about supplements and their results on the human body… But I’m kinda at a lost at how to turn this in to a career!! My family open’d a gym in my hometown so I thought… theres a start. Plus I have the intrest and determination to get this done. If I could get pointed in the right direction that would be great!! I’m sure I need certified so if anyone has information about college courses I could take that would be a BIG help!! I’d love to correspond with anyone who has answers! Thanks!

look into career colleges in your area. many of them around the country include personal trainer programs. or if you are a self-starter kind of person you can order the materials and the exam to become one yourself at: http://www.nasm.org/default.aspx

(this is a better one)

If you are wondering from these questions- What is collagen, how do I boost my skins collagen and how do I boost Natural collagen building in my skin, then this article would give you the exact answers.

Lets begin with the role of collagen in our body.

Collagen- A vital protein

Collagen is a very vital protein in our body. Although Collagen plays a key role in many different functions of the body, we shall primarily discuss the skins collagen.

Collagen and elastin are the two proteins that keep our skin firm, supple and elastic. Now, as we grow older, our body produces less and less collagen. So, the normal signs of aging start to appear.

Wrinkles, sagging skin, age spots, thinning of the skin, dark and uneven texture of skin- these are all signs of a depleting collagen reserve and collagen production in the body.

So, what do you need to do to regain youthful skin? Simple, you can boost your skins collagen by such natural substances that boost the natural collagen production.

Collagen Skin Creams- A Big Misconception

Most of the people are under this misconception that applying creams that have collagen as their ingredient, would increase their skins collagen and give them young looking skin. We totally disagree.

Nothing could be more wrong. You would be surprised to know that scientific trials and evidence has proven that the collagen protein molecule is too big to penetrate our skin. In fact, the uppermost layer of our skin called Epidermis rejects the collagen molecule.

So what to say about the deeper skin layers, when the first layer of the skin itself rejects collagen! This proves the uselessness of collagen containing skin creams.

You could confirm the facts by consulting a Dermatologist or visiting any reputed Medical website. I know it feels shocking to know the real facts especially when such a big advertising hype is going around the collagen skin creams.

Boosting Skins Natural Collagen Production

You would be glad to know that skins collagen can be boosted by certain natural substances. These have been proven to help the body’s natural collagen and elastin production.

It’s the most skin friendly thing that you can do. You can give a big helping hand to your skin’s health and vitality.

Cynergy TK is one such natural substance. It is a breakthrough natural substance from New Zealand, and has been proven in clinical human trials to boost skins collagen levels naturally.

What makes it amazingly effective is that it contains keratin protein. Keratin is in the same functional form as it is in our body, so it is very easily absorbable by our skin.

Cynergy TK works effectively in boosting natural collagen production by our body. The increased skins collagen then results in firm, elastic and pliant skin. Clinical results have shown a 42% improvement in skin elasticity and 18% increase in skins moisture retention in 18 days.

Results have even shown regrowth of entirely new skin cells! Cynergy TK is truly one of the cutting edge and effective natural substances out there.

I have fallen in love with it since I have been using it.

On the other hand, there are also costly surgical procedures like collagen injections. It involves injecting collagen into the skin, and that gives some plump and firm skin in that injected area. Although it is effective as a short term remedy, but it has many drawbacks.
·    It is very expensive.
·    The injected collagen is reabsorbed back into the skin, so collagen injections need to be given again and again.
·    The process is painful and only offers short term solution.

That is why I am a firm believer of natural remedies that work effectively in improving our skins collagen and boost the natural collagen production by our body. That is the key to regaining a soft, firm and youthful skin forever, and not just like a short term fix.

Vijay Raisinghani
http://www.articlesbase.com/skin-care-articles/boost-your-skins-collagen-through-natural-collagen-production-704540.html

What you ingest in your muscle building plan will not only assist you in developing your muscles but will also affect your mental well being.

The more cholesterol that a bodybuilder consumes, the better the muscle gain is – proven by a study conducted by Texas A&M University. The researchers of the study believe that the cholesterol from eggs aids muscle repair so that every resting period between workouts enables the muscles recover faster and grow stronger quicker. Specifically it is the yellow part of the egg, having high-density lipoprotein cholesterol (good cholesterol) that will assist you in your muscle building endeavors.

Hummus is high in protein and fibre, it provides a slow sustained release of energy into your blood stream and muscles helping you avoid blood sugar fluctuations. Snacking regularly on hummus topped rice cakes will give you a balanced mood and the determination to stick to your fitness plan.

Whilst oranges are well known for their vitamin properties, they also contain inositol. Inositol regulates and maintains the body’s insulin levels which will result in fewer mood swings and promotes a feeling of well being and peace. This fruit will also reduce blood cholesterol and breakdown the useless fats in your body which will assist in the development of your muscles.

Cauliflower is high in Vitamin C, which will give you a feeling of well being and feeds your muscles with energy boosting iron, be careful not to overcook all of the goodness out of your cauliflower or you will lose all of that muscle building goodness. Steam for a maximum of five minutes.

Butter beans contain dopamine which will give you a feeling of motivation and pleasure. Blend with a spoonful of mild mustard and some olive oil for a tasty dip.

Butternut squash is very high in zinc which promotes the healthy growth of nerve cells and fights depression. A great energy booster that is very tasty and easy to prepare. Peel, chop and roast just like a potato.

The liquorice root contains glycyrrhizin, often referred to as a natural steroid because it helps the body deal with stress. A bag of liquorice sweets can do wonders for your energy levels. Motivational sweets, what more could you ask for!

All of this doesn’t mean that sitting around scoffing liquorice and cauliflower omelets all day will give you huge muscles, the key is to maximize these feel good food tips with your muscle training.

Bernice Eker

From my experience , its like a real black man should not have to prove or COVER- UP has blackness like kinky hair, full lips or his height or body build.

That is not all women of color but some of them you know i’m not that type of person and i never well be. Because when you judge a book by it’s cover then you are wrong so i really think that being natural is great think to be

As you’ve probably heard before, your post-workout meal may very well be your most important meal of the day. The reason is that when you’re finished with an intense workout, you’re entering a catabolic state where your muscle glycogen is depleted and increased cortisol levels are beginning to excessively break down muscle tissue. These conditions are not good and the only way to reverse this catabolic state (and promote an anabolic state) is to consume a quickly digestible post-workout meal as soon as you can after training. The goal is to choose a meal with quickly digestible carbs to replenish muscle glycogen as well as quickly digestible protein to provide the amino acids needed to jump start muscular repair. The surge of carbohydrates and amino acids from this quickly digested meal promotes an insulin spike from the pancreas, which shuttles nutrients into the muscle cells.

The post-workout meal should generally contain between 300-500 calories to get the best response. For example, a 120-lb female may only need a 300-calorie meal, whereas a 200-lb male may need a 500-calorie post-workout meal. Your post-workout meal should also contain anywhere from a 2:1 ratio of carbs:protein to a 4:1 ratio of carbs:protein. While most of your other daily meals should contain a source of healthy fats, keep the fat content of your post-workout meal to a bare minimum, since fat slows the absorption of the meal, which is the opposite of what you want after a workout.

When choosing what to make for your post-workout meal, the first thing to realize is that you DON’T need any of these expensive post-workout supplement formulations that the magazines (who advertise for them) will tell you that you absolutely NEED! As with any nutritional strategies, natural is always better. A good source of quickly digestible natural carbs such as frozen bananas, pineapples, raisins, honey, or organic maple syrup are perfect to elicit an insulin response that will promote muscle glycogen replenishment and a general anabolic (muscle building) effect. The best source of quickly digestible protein is a quality non-denatured whey protein isolate and/or some fat-free or low-fat yogurt. Here are a couple ideas for delicious post-workout smoothies that will kick start your recovery process:

Chocolate Banana – blend together 1 cup water, ½ cup skim milk, one and a half frozen bananas, 2 tbsp organic maple syrup, and 30 grams chocolate whey protein powder – 38 g prot, 72 g carb, 0.5 g fat, 440 calories.

Pineapple Vanilla – blend together 1 cup water, ½ cup vanilla yogurt, one cup frozen pineapples, 2 tbsp honey (preferably raw), and 30 grams vanilla whey protein powder – 35 g prot, 71 g carb, 0.5 g fat, 425 calories.

When looking to lose body fat, keep in mind that post-workout meals should have the opposite characteristics of all of your other meals throughout each day. While post-workout meals should have quick high glycemic index carbs, quickly digested proteins, and minimal fat, all of your other meals throughout the day should be comprised of low glycemic index, slowly digested carbs, slow release proteins, and ample healthy fats. These are powerful strategies towards developing a lean muscular body with a low body fat percentage. Another great thing about post-workout meals is that you can satisfy even the worst sweet tooth, since this is the one time of the day where you can get away with eating extra sugars without adding to your gut. Instead, it all goes straight to the muscles! Enjoy!

THOMPSON STEPHEN
http://www.articlesbase.com/nutrition-articles/post-workout-nutrition-secrets-to-a-hard-lean-body-677524.html

What you ingest in your muscle building plan will not only assist you in developing your muscles but will also affect your mental well being.

The more cholesterol that a bodybuilder consumes, the better the muscle gain is – proven by a study conducted by Texas A&M University. The researchers of the study believe that the cholesterol from eggs aids muscle repair so that every resting period between workouts enables the muscles recover faster and grow stronger quicker. Specifically it is the yellow part of the egg, having high-density lipoprotein cholesterol (good cholesterol) that will assist you in your muscle building endeavors.

Hummus is high in protein and fibre, it provides a slow sustained release of energy into your blood stream and muscles helping you avoid blood sugar fluctuations. Snacking regularly on hummus topped rice cakes will give you a balanced mood and the determination to stick to your fitness plan.

Whilst oranges are well known for their vitamin properties, they also contain inositol. Inositol regulates and maintains the body’s insulin levels which will result in fewer mood swings and promotes a feeling of well being and peace. This fruit will also reduce blood cholesterol and breakdown the useless fats in your body which will assist in the development of your muscles.

Cauliflower is high in Vitamin C, which will give you a feeling of well being and feeds your muscles with energy boosting iron, be careful not to overcook all of the goodness out of your cauliflower or you will lose all of that muscle building goodness. Steam for a maximum of five minutes.

Butter beans contain dopamine which will give you a feeling of motivation and pleasure. Blend with a spoonful of mild mustard and some olive oil for a tasty dip.

Butternut squash is very high in zinc which promotes the healthy growth of nerve cells and fights depression. A great energy booster that is very tasty and easy to prepare. Peel, chop and roast just like a potato.

The liquorice root contains glycyrrhizin, often referred to as a natural steroid because it helps the body deal with stress. A bag of liquorice sweets can do wonders for your energy levels. Motivational sweets, what more could you ask for!

All of this doesn’t mean that sitting around scoffing liquorice and cauliflower omelets all day will give you huge muscles, the key is to maximize these feel good food tips with your muscle training.

Bernice Eker