Comments on: How to Build Body Muscle http://www.bodybulding.org/natural-body-building/how-to-build-body-muscle The Best Natural Body Building Workouts Blog Thu, 09 Feb 2012 20:10:09 +0000 http://wordpress.org/?v=2.9.1 hourly 1 By: Mike http://www.bodybulding.org/natural-body-building/how-to-build-body-muscle/comment-page-1#comment-1308 Mike Sun, 14 Jun 2009 22:11:59 +0000 http://www.bodybulding.org/natural-body-building/how-to-build-body-muscle#comment-1308 Please see exercise links below. The following healthy living recommendations will help you if you’re trying to lose weight, tone up your muscles, have aspirations of building lean muscle mass, are attempting to get a wash board stomach, or just want to feel better: *1) Burn more calories then you're consuming everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity minus the Thermic Effect of Food (TEF). A website that explains this formula in more detail and will help you determine how many calories you need to reach or maintain a certain weight is at http://www.primusweb.com/fitnesspartner/library/weight/calsburned.htm Get an online, desktop, or cell phone diet and fitness calculator. This will allow you to easily calculate the above formula, set goals, log your daily calorie consumption, and register your physical activities. Set realistic goals for your ideal body weight. Here are two websites that will calculate a suggested body weight: Adults: http://www.halls.md/ideal-weight/body.htm Teens/Children: http://www.kidshealth.org/kid/exercise/weight/bmi.html It is difficult and unhealthy to lose more than one or two pounds per week. There are 3,500 calories in a pound. If you eat 500 fewer calories per day for a week you will lose one pound. If you burn through exercise 500 more calories per day for a week you will lose one pound. Here are two articles on how to break through a weight loss plateau: http://www.webmd.com/content/article/86/99147.htm http://www.webmd.com/content/pages/18/102117.htm *2) Eat natural and organic foods found on earth versus something created by a corporation to make money. Eat meals in small portions throughout the day and take a good multi-vitamin supplement. Do not try fad diets or diet pills. Avoid “High Glycemic Load Carbs” (sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as potatoes) and drink lots of water. Read this article for more information on high GL Carbs: http://www.hsph.harvard.edu/nutritionsource/carbohydrates.html The following are food pyramids and several articles on what you should eat everyday: Food Pyramids: http://www.rayandterry.com/html/images/PyramidLRG.gif?osCsid=26a424be471d1337e7c2f105d5c64d9d http://www.mypyramid.gov/ Antioxidant Superstars - Vegetables and Beans: http://www.webmd.com/content/article/104/107638.html Antioxidant Loaded Fruits: http://www.webmd.com/content/article/104/107640.html Good Carbs Mean Better Weight: http://www.webmd.com/content/article/100/105783.htm The Benefits of Protein: http://www.webmd.com/content/article/85/98824.htm Some Fats Are Good For You: http://www.webmd.com/content/article/49/40075.htm Antioxidants in Green and Black Tea: http://www.webmd.com/content/article/104/107641.html What You Should Eat Daily: http://www.oprah.com/health/yourbody/slide/slide_yourbody_healthfood_201.jhtml Best Foods to Fight off Disease and Keep You Healthy: http://www.oprah.com/health/yourbody/slide/slide_yourbody_healthfood_101.jhtml *3) Perform cardiovascular, core, and/or strength training on most days. Read a book or find a certified trainer to make sure you're doing all exercises correctly. The following is a website and numerous articles on cardiovascular, core, and strength training: Exercise Prescription on the Net http://www.exrx.net/ Starting an Exercise Program: http://www.primusweb.com/fitnesspartner/library/activity/startexercise.htm Strength Training Basics: http://www.primusweb.com/fitnesspartner/library/activity/trainbasics.htm Cardiovascular Machine Workouts: http://www.primusweb.com/fitnesspartner/library/activity/cardiowork.htm Balance Your Way to a Stronger Body: http://www.webmd.com/content/article/64/72314.htm Understanding Your Training Heart Rate: http://www.primusweb.com/fitnesspartner/library/activity/thr.htm Exercise Errors: http://www.primusweb.com/fitnesspartner/library/activity/errors.htm Getting a Flat Stomach: http://www.webmd.com/content/article/71/81365.htm Weight Lifting - Does Order Matter: http://www.webmd.com/content/article/80/96440.htm Encouraging Exercise in Your Kids: http://www.webmd.com/content/article/95/103524.htm Strength Training Safe and Effective for Kids: http://www.webmd.com/content/article/32/1728_81005.htm *4) Get plenty of sleep. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety. *5) Educate yourself continually on health issues and make a life long commitment to good health. A great free publication is “Dietary Guidelines for Americans 2005”. A reputable test you can take to measure your biological age is at http://realage.com Look at all areas where you can enhance your health. For example, make improvements in the quality of the air you breathe. Review outdoor air quality forecasts where you live and get an indoor air purifier. Send me an email or yahoo instant message to "gainbetterhealth" if you have any questions and good luck! *Click on all the source links below to get the full benefit of the recommendations. The answers presented to your health questions are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.<br><b>References : </b><br>My 25 years of health research and experience. Source Links: Calorie Calculators: http://www.nutritiondata.com/ http://www.calorieking.com/foods/ Calculate Basal Metabolic Rate (BMR): http://health.discovery.com/tools/calculators/basal/basal.html Physical Activity Calorie Calculators: http://primusweb.com/fitnesspartner/jumpsite/calculat.htm http://www.weightlossresource.com/tools/exercise/calculator1_2.cfm Calculate Calorie Requirements: http://www.primusweb.com/fitnesspartner/library/weight/calsburned.htm Free Online Diet and Fitness Calculators: http://www.mypyramidtracker.gov/ http://sparkpeople.com/ http://www.fitday.com/ Body Weight Calculators: http://www.halls.md/ideal-weight/body.htm http://www.kidshealth.org/kid/exercise/weight/bmi.html Glycemic Index and GI Database Website: http://www.glycemicindex.com/ Harvard School of Public Health Article on Carbohydrates: http://www.hsph.harvard.edu/nutritionsource/carbohydrates.html MayoClinic Article on Water: http://www.cnn.com/HEALTH/library/NU/00283.html Food Pyramids: http://www.rayandterry.com/html/images/PyramidLRG.gif?osCsid=26a424be471d1337e7c2f105d5c64d9d http://www.mypyramid.gov/ Foods to Eat: Antioxidant Superstars - Vegetables and Beans http://www.webmd.com/content/article/104/107638.html Antioxidant Loaded Fruits http://www.webmd.com/content/article/104/107640.html Good Carbs Mean Better Weight http://www.webmd.com/content/article/100/105783.htm The Benefits of Protein http://www.webmd.com/content/article/85/98824.htm Some Fats Are Good For You http://www.webmd.com/content/article/49/40075.htm Antioxidants in Green and Black Tea http://www.webmd.com/content/article/104/107641.html What You Should Eat Daily http://www.oprah.com/health/yourbody/slide/slide_yourbody_healthfood_201.jhtml Best Foods to Fight off Disease and Keep You Healthy http://www.oprah.com/health/yourbody/slide/slide_yourbody_healthfood_101.jhtml Certified Trainers: http://www.acsm.org//AM/Template.cfm?Section=Home_Page&WebsiteKey=3bb8c0a3-b699-44f5-99ca-4c9e64600c5e http://www.nsca-lift.org/ http://www.acefitness.org/ http://www.nasm.org/ Cardiovascular, Core, and Strength Training: Exercise Prescription on the Net: http://www.exrx.net/ Starting an Exercise Program http://www.primusweb.com/fitnesspartner/library/activity/startexercise.htm Strength Training Basics http://www.primusweb.com/fitnesspartner/library/activity/trainbasics.htm Cardiovascular Machine Workouts http://www.primusweb.com/fitnesspartner/library/activity/cardiowork.htm Balance Your Way to a Stronger Body http://www.webmd.com/content/article/64/72314.htm Understanding Your Training Heart Rate http://www.primusweb.com/fitnesspartner/library/activity/thr.htm Exercise Errors http://www.primusweb.com/fitnesspartner/library/activity/errors.htm Getting a Flat Stomach http://www.webmd.com/content/article/71/81365.htm Weight Lifting - Does Order Matter http://www.webmd.com/content/article/80/96440.htm Encouraging Exercise in Your Kids http://www.webmd.com/content/article/95/103524.htm Strength Training Safe and Effective for Kids http://www.webmd.com/content/article/32/1728_81005.htm Sleep Website: http://sleepfoundation.org/ Dietary Guidelines for Americans 2005: http://www.cbsnews.com/htdocs/pdf/foodguide.pdf Realage Website: http://www.realage.com/ AirNow Website: http://airnow.gov/ Indoor Air Purifier Ratings: http://www.air-purifier-power.com/top-10-air-purifiers.html Please see exercise links below.

The following healthy living recommendations will help you if you’re trying to lose weight, tone up your muscles, have aspirations of building lean muscle mass, are attempting to get a wash board stomach, or just want to feel better:

*1) Burn more calories then you're consuming everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity minus the Thermic Effect of Food (TEF). A website that explains this formula in more detail and will help you determine how many calories you need to reach or maintain a certain weight is at http://www.primusweb.com/fitnesspartner/library/weight/calsburned.htm

Get an online, desktop, or cell phone diet and fitness calculator. This will allow you to easily calculate the above formula, set goals, log your daily calorie consumption, and register your physical activities.

Set realistic goals for your ideal body weight. Here are two websites that will calculate a suggested body weight:
Adults: http://www.halls.md/ideal-weight/body.htm
Teens/Children: http://www.kidshealth.org/kid/exercise/weight/bmi.html

It is difficult and unhealthy to lose more than one or two pounds per week. There are 3,500 calories in a pound. If you eat 500 fewer calories per day for a week you will lose one pound. If you burn through exercise 500 more calories per day for a week you will lose one pound.

Here are two articles on how to break through a weight loss plateau:
http://www.webmd.com/content/article/86/99147.htm
http://www.webmd.com/content/pages/18/102117.htm

*2) Eat natural and organic foods found on earth versus something created by a corporation to make money. Eat meals in small portions throughout the day and take a good multi-vitamin supplement.

Do not try fad diets or diet pills. Avoid “High Glycemic Load Carbs” (sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as potatoes) and drink lots of water. Read this article for more information on high GL Carbs:
http://www.hsph.harvard.edu/nutritionsource/carbohydrates.html

The following are food pyramids and several articles on what you should eat everyday:
Food Pyramids:
http://www.rayandterry.com/html/images/PyramidLRG.gif?osCsid=26a424be471d1337e7c2f105d5c64d9d
http://www.mypyramid.gov/
Antioxidant Superstars – Vegetables and Beans:
http://www.webmd.com/content/article/104/107638.html
Antioxidant Loaded Fruits:
http://www.webmd.com/content/article/104/107640.html
Good Carbs Mean Better Weight:
http://www.webmd.com/content/article/100/105783.htm
The Benefits of Protein:
http://www.webmd.com/content/article/85/98824.htm
Some Fats Are Good For You:
http://www.webmd.com/content/article/49/40075.htm
Antioxidants in Green and Black Tea:
http://www.webmd.com/content/article/104/107641.html
What You Should Eat Daily:
http://www.oprah.com/health/yourbody/slide/slide_yourbody_healthfood_201.jhtml
Best Foods to Fight off Disease and Keep You Healthy:
http://www.oprah.com/health/yourbody/slide/slide_yourbody_healthfood_101.jhtml

*3) Perform cardiovascular, core, and/or strength training on most days. Read a book or find a certified trainer to make sure you're doing all exercises correctly.

The following is a website and numerous articles on cardiovascular, core, and strength training:
Exercise Prescription on the Net
http://www.exrx.net/
Starting an Exercise Program:
http://www.primusweb.com/fitnesspartner/library/activity/startexercise.htm
Strength Training Basics:
http://www.primusweb.com/fitnesspartner/library/activity/trainbasics.htm
Cardiovascular Machine Workouts:
http://www.primusweb.com/fitnesspartner/library/activity/cardiowork.htm
Balance Your Way to a Stronger Body:
http://www.webmd.com/content/article/64/72314.htm
Understanding Your Training Heart Rate:
http://www.primusweb.com/fitnesspartner/library/activity/thr.htm
Exercise Errors:
http://www.primusweb.com/fitnesspartner/library/activity/errors.htm
Getting a Flat Stomach:
http://www.webmd.com/content/article/71/81365.htm
Weight Lifting – Does Order Matter:
http://www.webmd.com/content/article/80/96440.htm
Encouraging Exercise in Your Kids:
http://www.webmd.com/content/article/95/103524.htm
Strength Training Safe and Effective for Kids:
http://www.webmd.com/content/article/32/1728_81005.htm

*4) Get plenty of sleep. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety.

*5) Educate yourself continually on health issues and make a life long commitment to good health. A great free publication is “Dietary Guidelines for Americans 2005”. A reputable test you can take to measure your biological age is at http://realage.com
Look at all areas where you can enhance your health. For example, make improvements in the quality of the air you breathe. Review outdoor air quality forecasts where you live and get an indoor air purifier.

Send me an email or yahoo instant message to "gainbetterhealth" if you have any questions and good luck!

*Click on all the source links below to get the full benefit of the recommendations. The answers presented to your health questions are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.
References :
My 25 years of health research and experience.

Source Links:
Calorie Calculators:
http://www.nutritiondata.com/
http://www.calorieking.com/foods/
Calculate Basal Metabolic Rate (BMR): http://health.discovery.com/tools/calculators/basal/basal.html
Physical Activity Calorie Calculators:
http://primusweb.com/fitnesspartner/jumpsite/calculat.htm
http://www.weightlossresource.com/tools/exercise/calculator1_2.cfm
Calculate Calorie Requirements:
http://www.primusweb.com/fitnesspartner/library/weight/calsburned.htm
Free Online Diet and Fitness Calculators:
http://www.mypyramidtracker.gov/
http://sparkpeople.com/
http://www.fitday.com/
Body Weight Calculators:
http://www.halls.md/ideal-weight/body.htm
http://www.kidshealth.org/kid/exercise/weight/bmi.html
Glycemic Index and GI Database Website: http://www.glycemicindex.com/
Harvard School of Public Health Article on Carbohydrates:
http://www.hsph.harvard.edu/nutritionsource/carbohydrates.html
MayoClinic Article on Water:
http://www.cnn.com/HEALTH/library/NU/00283.html
Food Pyramids:
http://www.rayandterry.com/html/images/PyramidLRG.gif?osCsid=26a424be471d1337e7c2f105d5c64d9d
http://www.mypyramid.gov/
Foods to Eat:
Antioxidant Superstars – Vegetables and Beans
http://www.webmd.com/content/article/104/107638.html
Antioxidant Loaded Fruits
http://www.webmd.com/content/article/104/107640.html
Good Carbs Mean Better Weight
http://www.webmd.com/content/article/100/105783.htm
The Benefits of Protein
http://www.webmd.com/content/article/85/98824.htm
Some Fats Are Good For You
http://www.webmd.com/content/article/49/40075.htm
Antioxidants in Green and Black Tea
http://www.webmd.com/content/article/104/107641.html
What You Should Eat Daily
http://www.oprah.com/health/yourbody/slide/slide_yourbody_healthfood_201.jhtml
Best Foods to Fight off Disease and Keep You Healthy
http://www.oprah.com/health/yourbody/slide/slide_yourbody_healthfood_101.jhtml
Certified Trainers:
http://www.acsm.org//AM/Template.cfm?Section=Home_Page&WebsiteKey=3bb8c0a3-b699-44f5-99ca-4c9e64600c5e
http://www.nsca-lift.org/
http://www.acefitness.org/
http://www.nasm.org/
Cardiovascular, Core, and Strength Training:
Exercise Prescription on the Net:
http://www.exrx.net/
Starting an Exercise Program
http://www.primusweb.com/fitnesspartner/library/activity/startexercise.htm
Strength Training Basics
http://www.primusweb.com/fitnesspartner/library/activity/trainbasics.htm
Cardiovascular Machine Workouts
http://www.primusweb.com/fitnesspartner/library/activity/cardiowork.htm
Balance Your Way to a Stronger Body
http://www.webmd.com/content/article/64/72314.htm
Understanding Your Training Heart Rate
http://www.primusweb.com/fitnesspartner/library/activity/thr.htm
Exercise Errors
http://www.primusweb.com/fitnesspartner/library/activity/errors.htm
Getting a Flat Stomach
http://www.webmd.com/content/article/71/81365.htm
Weight Lifting – Does Order Matter
http://www.webmd.com/content/article/80/96440.htm
Encouraging Exercise in Your Kids
http://www.webmd.com/content/article/95/103524.htm
Strength Training Safe and Effective for Kids
http://www.webmd.com/content/article/32/1728_81005.htm
Sleep Website: http://sleepfoundation.org/
Dietary Guidelines for Americans 2005:
http://www.cbsnews.com/htdocs/pdf/foodguide.pdf
Realage Website: http://www.realage.com/
AirNow Website: http://airnow.gov/
Indoor Air Purifier Ratings: http://www.air-purifier-power.com/top-10-air-purifiers.html

]]> By: yums http://www.bodybulding.org/natural-body-building/how-to-build-body-muscle/comment-page-1#comment-1307 yums Sun, 14 Jun 2009 22:09:59 +0000 http://www.bodybulding.org/natural-body-building/how-to-build-body-muscle#comment-1307 this article has some body building routines and also natural dietary needs for it that will help you out<br><b>References : </b><br>free useful articles and tips on almost any topic- http://www.free-articles.blogspot.com this article has some body building routines and also natural dietary needs for it that will help you out
References :
free useful articles and tips on almost any topic- http://www.free-articles.blogspot.com

]]> By: thad t http://www.bodybulding.org/natural-body-building/how-to-build-body-muscle/comment-page-1#comment-1306 thad t Sun, 14 Jun 2009 22:07:59 +0000 http://www.bodybulding.org/natural-body-building/how-to-build-body-muscle#comment-1306 use only the bar . no weights. lift the bar rapidly in one position until you feel like it is beginning to be painful. then , lift the bar as fast as you can as many reps as you can while your muscles are burning terribly . keep going until you feel like you are going to die if you do one more rep. burn---burn---burn! dont do anything the next day at all. repeat this 3 days per week. burning is destruction of muscle tissue. the next day is needed for your body to rebuild the lost tissue ---plus! work on each set of muscles on the same day. burn them out!!!! then let them rebuild.<br><b>References : </b><br>my brother in law is a weight nut. i have watched him many times . he has a massive upper body . use only the bar . no weights.

lift the bar rapidly in one position until you feel like it is beginning to be painful.

then , lift the bar as fast as you can as many reps as you can while your muscles are burning terribly .

keep going until you feel like you are going to die if you do one more rep. burn—burn—burn!

dont do anything the next day at all. repeat this
3 days per week.

burning is destruction of muscle tissue. the next day is needed for your body to rebuild the lost tissue —plus!

work on each set of muscles on the same day.

burn them out!!!! then let them rebuild.
References :
my brother in law is a weight nut. i have watched him many times . he has a massive upper body .

]]> By: ztc http://www.bodybulding.org/natural-body-building/how-to-build-body-muscle/comment-page-1#comment-1305 ztc Sun, 14 Jun 2009 17:05:41 +0000 http://www.bodybulding.org/natural-body-building/how-to-build-body-muscle#comment-1305 <b>What are the best workouts to build upper body muscle mass?</b><br>I want to build upper body muscle mass. I know that the best workouts for building muscle mass are high weight/low rep type workouts, but what kind of weekly workout should I do? Should I do one day of benching and curls with 3 sets of 5 reps, then the next day do something like triceps and squats with same amount of sets and reps and repeat these two processes throughout the week? I do not have access to a gym, only a weight bench where I can bench and do arm/leg curls and squats. Not sure what other kind of excercises I can do with this setup. What are the best workouts to build upper body muscle mass?
I want to build upper body muscle mass. I know that the best workouts for building muscle mass are high weight/low rep type workouts, but what kind of weekly workout should I do?

Should I do one day of benching and curls with 3 sets of 5 reps, then the next day do something like triceps and squats with same amount of sets and reps and repeat these two processes throughout the week?

I do not have access to a gym, only a weight bench where I can bench and do arm/leg curls and squats. Not sure what other kind of excercises I can do with this setup.

]]>