Body Bulding

I am a personal trainer and have been lifting weights for years. My dad and I are looking to start a bodybuilding program but there is so much info out there we are having a hard time sorting through it all. can anyone offer us some basic guidelines on how to structure our workouts and meals? Also, what supplements should we be taking? What are some good protein supplements that aren’t full of junk? What do we do about cardio, long and moderate or short and intense? How often? We both have a few pounds we would like to shed.

Hey.

Mark Rippetoe made a FANTASTIC program to get beginners into weightlifting. I started with this and gained about 15lbs of muscle in 2 months. Stick to this program and don’t add ANYTHING.

Workouts should be as early as you can make them…. working out at night causes people to sty up because of the adrenaline rush.

Cardio should be done first thing in the morning on an EMPTY STOMACH.This burns the fat instantly, instead of targeting the food you just ate. Do this 3 times a week for and make sure you feel like your butt has just been kicked after the cardio…. doesn’t really matter how long, as long as you have at least 20 minutes of your heart rate elevated.

Protein from GNC should be ok….just ask the people if it has any artificial additives. If it doesn’t…buy it. All protein powder is alike. Take the protein AFTER each workout within an hour. It helps to reconstruct the muscle you just tore in the gym, and thus you heal faster.

Here’s your conflict though. You CANNOT really burn fat and gain muscle at the same time. In order to gain muscle, you have to eat more calories than you burn. BUT in order to lose fat, you have to eat less calories than you burn. See the conflict? Very few people can do this. I would start losing your weight first, and THEN eating more to gain muscle.

Check out this website, and here is the link to the Mark Rippetoe workout…. remember…follow it to a T.

Good luck to you both.

http://www.muscle-building-routines.net – promoting natural body building

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This is my last show for the year. I need to add more mass to my frame. Dont worry no drugs involved. Just pure heavy lifting. Music fixed.

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Arnold Working Out

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He’s been pumping iron for 50 years – now Tosaka’s competed in a competition at the age of 74. This Is Genius greased up and went to meet him.

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Are you too skinny? Are you embarrassed to take your shirt off at the beach because you lack any muscle mass? Well, today is the day that you can change all that!

The answer is so simple, but most people just don’t put all the pieces together. The two keys are using the right workout routine, and eating the right foods. Let’s get started.

Set aside time to lift some weight three days a week. You will need only 30 minutes each day. Break your workouts in to 3 groups. Day 1 – chest and back. Day 2 – legs. Day 3 – arms and shoulders. Leave at least one day in between each workout. Here is how your routine will go. Chest: warm up with a couple sets of very light weight. After that load up the bar with enough weight to perform 5 reps at max. Lift the weights very slowly, taking about 15 seconds to lower, and 15 seconds to lift. Do 5 sets of 5. Now work your back the same way.

Each day will go the same. Use only basic free weight exercises, and focus only on the large muscle groups. Now you must eat. For your body to start growing quickly, you need to eat a lot of food. You will need to choose high protein, low fat foods. Aim to take in up to 4,000 calories each day. Keep your carb consumption moderate. Drink plenty of water. You will need to follow a good diet plan, with a list of high quality foods.

If you are fairly new to bodybuilding, expect to add 20 to 40 pounds of muscle in your first month. The trick is to make sure you keep eating. Immediately after a working, consume 40 grams of protein. Eat breakfast every day. Eat dinner, and even have a late night high protein snack. It is not easy to eat that much food, but if you do, you will be amazed.

I have seen this done before, it works!

Justin Razmus
http://www.articlesbase.com/muscle-building-articles/the-fastest-way-to-build-muscle-ever-705809.html

For the novice bodybuilder there is so much conflicting information that is available on what you should do to gain muscle mass. Most of these is myth and non-factual. What you need is the advice of persons who have been there and done that. The following eight tips will be helpful for you as you start out.  Making use of training weights and focusing on free weight compound movements.

If you really need to put on muscle mass you must absolutely try to train with weights and also incorporate compound exercises in your training regimen. Compound exercises will help you to train multiple body parts at a go. Good examples of compound exercises are squats, dips and lunges, barbell presses, chin ups and bench presses.

Intensive training

One of the secrets to success is obviously to train hard. This applies to all the aspects of life. For the bodybuilder, training hard will involve taking the muscles to the fatigue point every time you are focusing on a particular muscle group. You will have reached fatigue point when you cannot manage to make further reps with the muscles in proper form.

Keeping track of the progress achieved

It is vital that the bodybuilder keeps a log that will help in tracking the gains that have been achieved in a certain time period. This is so because the training regimen needs to be constantly improved upon. One must not settle for the same regimen always; the body needs to be stimulated to do more.

Avoid overtraining at all costs

The bodybuilder must realize that the body muscles do not grow in the gym rather they grow during periods of rest. One common notion that is totally misguiding for bodybuilders is that the longer one spends in the gym the faster the progress. This is very untrue. Such only leads to muscle wasting and therefore slow development and growth. Have enough rest after a workout. You can also train 3-4 times a week.

Increasing the eating rate

You cannot expect to grow bigger in stature if you are one that is used to eating tiny meals. You must give the body enough fuel to support your demanding workouts. That way the body will always be anabolic and ready to grow muscle anytime. Your diet should include complex carbs and plenty of proteins.

Increase your protein intake

This point is a continuation of the previous one and has to do with the amount of proteins that you eat. Proteins are the building blocks for your muscle mass and are thus the most critical part of your diet. What you can do to ensure that you have enough daily is to eat 1.5g of protein for every pound of your body weight.

Increase your water intake

Plenty of water is required in the body for the unfettered growth of the muscle mass. The muscles are largely composed of water (about 70%). It is only natural that you keep this amount steady. With enough water the muscles will become more full and vascular.

Perseverance and consistency

It is necessary that as you start you will have the mental strength to endure the rigors of bodybuilding. Although progress is gradual you need to be patient and consistent; that’s the only way you will get to the top of the pile.

Dane Fletcher
http://www.articlesbase.com/bodybuilding-articles/the-8-big-ways-youll-gain-muscle-732566.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

There’s a lot of information floating around about gaining defined muscle. Getting ripped muscles involves two factors, having a good amount of muscle mass, and having a low body fat percentage., Therefore it takes two elements of exercise to achieve this look. Not only do you need to be doing heavy weights, you need to be getting a very high amount of cardio exercise as well.

Before I do anything else I thought I’d better bust a common myth that has people confused all over the place. It’s often stated that there’s certain workouts and programs that work muscles to become more defined. The truth is there is not. There are weight and diet programs that target muscle definition, and they’re very effective. But there is no type of weight lifting that defines muscle. Your muscles are designed to get bigger and smaller. Your fat levels decide how defined they are.

The Myth

It’s a common misconception that you can both lose fat and gain muscle at the same time with one exercise. Things like doing low weights at a high rep level have been hailed as the way to build defined muscle while losing fat. Unfortunately it’s always a two step process. If you’re small, you’re still going to need the big eating big weights routines, and if you’re large, you’re still going to have to diet and exercise a lot more.

HOWEVER

There is a way to achieve results much much faster and without making it a completely two step program. With the right foods, the right workout, and the right timing – you can do both things pretty much at once.

How Then?

You’ve probably heard the term “super foods” or something similar at least once in your life. I know I used to hear that and instantly consider it marketing hype. But the truth is there is a certain group of foods that deserves the title. If you have the right kind of diet – you can build impressive muscle without the usual consequences of fat gain.

Combine that with the right workout routines and specific exercises and yes it really is possible to gain muscle while lowering your body fat percentage at the same time.

Unfortunately…

There are only a handful of people who have this kind of knowledge. Physique athletes by nature are VERY secretive and “elitist” by nature. You don’t see the top Football teams giving away their game plans, and you’ll struggle to find anyone giving away their bodybuilding secrets too.

It takes trainers years to formulate the right plan of attack to gain muscle and definition, and until a few years ago, NO ONE released this kind of information to the public. Nowadays the internet’s full of people selling the supposed miracle solutions to muscle building. But only one or two are really worth looking at.

There’s a lot to muscle growth, and really it all comes down to one thing: having the right plan. A good program is the KEY to every athlete’s progress.

If you can’t formulate your own plan effectively, I suggest you check out http://www.fast-muscle-building.net for a COMPLETE program that GUARANTEES results.

Michael Johns
http://www.articlesbase.com/muscle-building-articles/gaining-muscle-definition-727578.html