Posts Tagged ‘muscle building’

Exercise and body building routines will have each person respond individually to the workout. Some of the things that will influence muscle growth are your body type and genetics, your recovery ability, and your current level of strength. I you are a beginner or even intermediate your workout should never be the same as a pro or advanced body builders workout. If you start out following an advanced body building routine you run the risk of overtraining and injuries, that can set you back months.

Body Building Tips

You should set your goal and objective for body building to be reasonable and realistic. Everyone experience body changes and improvements in their physique during the first few months. However, your growth and progress will begin to slow down as you reach intermediate level. To keep progressing you might need to follow better designed body building routines and a more specific diet.

In order to avoid overtraining you should keep your body building routines short but intense, lasting no more than 30 to 45 minutes for each session. You should allow aproximately 48 hours to recover between each workout, this means you should have no more than 3 or 4 workout days each week. Just as important for building muscle as working out, is giving your body adequate time to rest.

Focus on Compound Movements

Compound movements are defined as exercises that target different muscle groups at the same time. These are different from the isolation exercises that intermediate and advanced body builders include in their workouts to bring out more definition.

Beginners should start out with free weights that are rather light to develop a feel for the proper execution of the exercises and a sense of balance. Barbells and dumbbells should be the core of your exercises.

Recommended exercises

The squat is one of the most important exercises for beginners as well as advanced body builders. It is completely safe if done correctly and can do wonders for your body. The muscle groups involved include the core muscles, abdominals, lower back, the traps, glutes, quads or thighs, hamstrings and parts of the calves. A good starting point is to do 2 sets of 12 – 15 repetitions.

As part of your body building routines another important exercise to use is the bench press. It effectively hits the chest, shoulders or deltoids, triceps and some parts of the forearms and rib cage. Do 2 sets of 10 – 12 repetitions.

Then there is the bent over row that is easiest to perform using a barbell, this exercise targets most of the back, biceps, rear deltoids, and part of the forearms. Also do 2 sets of 10 to 12 repetitions.

Other important exercises are the barbell or dumbbell curl, lying triceps extension and the military press. For each of these 3 exercises, again do 2 sets with 10 – 12 repetitions.

You may want add 2 sets of ab crunches for 12 to 15 repetitions to the above exercises.

Additional Tips

Do some warm-up exercises for 5 to 10 minutes before doing any lifting. A short jog on the threadmill will do. Before each workout set you should do a lighter warm-up set to prepare the muscles and get a feel for the exercise. At the end of your workout do some stretching for 5 – 10 minutes.

You should never use wieghts that are heavier than you can easily complete each set with correct form. If you use bad form or weights that are to heavy, this can easily cause overtraining or injuries. In addition to your body building routines, you should definitely keep a training journal to follow your progress. And as your strength increases you can gradually add more weight to the exercises.

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Various types of muscle fibers form each muscle.  To increase strength, all types of muscle fibers should be worked during a training session.  For some specific exercise combinations that use all types of muscle fiber, read this article on an exercise plan.  The two principal fiber categories are fast twitch and slow twitch and fast twitch fibers consist of Type A and Type B fibers.  In the majority of the muscles in our body, there are about 50% fast twitch and 50% slow twitch mucles fibers.  An exercise program that works the entire muscle – both fiber types – builds more muscle.

Fast twitch muscle fibers work anaerobically – they are used when you need short bursts of strength or speed.  Anaerobic means they perform using the energy stored in your body.  Fast twitch muscle fibers fatigue faster than slow twitch fibers because the fast twitch nerves fire faster.  Fast twitch muscles are used when a sprinter runs, using a lot of power for a very short time.

Type A uses both aerobic and anaerobic energy and are considered intermediate muscle fibers.  Activities that are relatively short, but not at an all out pace use Type A fast twitch fibers.  Type B fast twitch muscle fibers use only anaerobic metabolism.  Type B fast twitch muscle fibers have a contraction rate that is the fastest of all muscle fibers so they fatigue very fast.  When a high performance rush of energy is needed, Type B fast twitch fibers are used. 

Slow twitch muscle fibers use aerobic metabolism.  These fibers contract slower and can work for for an extended period, but they do not create a lot of force.  Energy for these muscles is provided by oxygen rich blood transported to them through the many capillaries within the fibers.  The slow twitch muscle fiber is used for medium to low intensity exercises that can be completed over a long period of time.  Some examples are marathon running, an extended bike ride or hiking in the mountains.

 If you want your muscles to perform at their peak during any type of exercise you choose to do, your strength workout should exercise all types of muscle fibers.  You can find reviews of programs that adhere to this principal at Turbulence Training Review and No Nonsense Muscle Building Review.   There are a lot of programs out there, but next I’ll give you some ideas on how to train each muscle type – you could easily make up your own program.

Choose an exercise that requires maximum effort for a short time period to train your fast twitch type B muscle fibers which are completely anaerobic.  Lift the heaviest weight you can lift for one repetition to fatigue or sprint at full speed to fatigue.  Type A fast twitch muscles are worked when you reduce the intensity and increase the time – run fast for 20 – 30 minutes or lift a weight that allows you to complete 6 – 10 repetitions to fatigue.  Slow twitch muscles are strengthened when you train for endurance.  Lift weights small enough that you can complete 3 sets of 6 – 10 reps, run for an hour or swim 100 laps.  This training is necessary to build the entire muscle even though it will take more time than the training for fast twitch muscles.

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The main four things we need to survive and to live healthly are oxygen, water, food and then sleep. Those four things that we need are in order of how we need them and how importnant they are. Sleep may be at the bottom of the list, but this does not make it any less essential than the others. As combined these things are as important as each other. If you have become a body builder recently or you are a professional, if you do not get the required amount of sleep each and every day, you will not get far in your body building career.

If you do not get the required amount of sleep you will soon become what is known as fatigued. There are two different types of fatigue that you may feel, these are physical fatigue and mental fatigue respectively. If you are a body builder and you become fatigued through lack of sleep and too much bodybuilding exercise training, you will soon feel both effects of fatigue. Getting plenty of sleep and rest is essential to the body’s recovery process after all the muscles in your body have been worked in one way or another. Your body will not recover from the fatigue whether mentally or physically till you have chance to rest, but it may take a while for your body to fully recover, if you have missed a few nights sleep. It is therefore better just to get some good, peaceful sleep from the off.

Some product manufacters and marketers say that catabolic may happen while you are sleeping, this is the muscles going to waste and ruin while you sleep. This is absolute nonsense, and could end up costing you your life.

What is actually happening to your body while you go to sleep is a standard repair job. The muscles that you have worked throughout the day will actually repair themselves, because you are actually damaging them when you stretch them the way that you do. What you will find after a nights sleep and your body recovering is that you are then more easily able to lift weight, and you have more energy because of the nights rest.

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Beginning natural bodybuilding when you are overweight is extremely difficult, if not impossible. You will not be abled to lose weight and body build at the time, the main reason being to lose weight you have to decrease the amount of calories you consume through your diet. When body building workout you actually have to increase the amount of calories you consume through your eating habits.

This of course does not mean you should not lose weight while working out. Exercise and working out is essential to losing weight, it is of course the type of exercise that you do that is most important. If you are overweight, you have two main goals that you need to achieve first. The first one is that you must lose weight before doing anything else, all the while making your muscles stronger. The second goal you need to work towards is actually building your muscles. Remember to try and reach one goal at a time to avoid over working yourself.

Begin with proper nutrition and a healthy diet. Starving yourself thin is definately not the answer. You may lose the weight, but you will also lose your valuable muscles, and cause yourself a variety of other serious health problems, potentially fatal along the way. If you decide to starve yourself to your goals, you will more than likely fail. You ultimately need proper nutrition, and you need to be prepared to do it for potentially a lifetime. Bodybuilding is a lifelong endeavor.

Seek the professional advice of your health care professional. Let them advise you how many calories you will need to consume each and every day, how many fat grams, etc, so that you can reach your weight loss goals efficiently and safely. You may also want to seek advice from a nutritionist. Seeing as though your second goal is body building, you will more than likely succeed quicker with a low-carbohydrate diet, since these particular diets focus on the intake of more proteins, which are vital for body building.

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You Don’t Have to be the Only “Skinny Guy” at the Guym

So many people feel frustrated with being unable to gain an impressive amount of muscle mass in their everyday workout routine. Enter the No-Nonsense Building program, which works to get you ripped quickly and easily.

Many people call the developer of this program, Vincent Delmonte, the “Skinny Guy Savior” because he provides a way for the average person to implement realistic bodybuilding techniques into their everyday life for some serious muscle building results.

This program provides a natural way to get extremely cut for a toned physique. Furthermore, it is not going to cost you any excess money in investing in a number of expensive supplements because it gives you the ability to use these fitness and muscle building exercises in your everyday life in a completely 100% natural way.

You Don’t Need to Spend All Your Time at the Gym Unless You Want To Pick Up Fit Chicks

No-Nonsense Muscle Building is a incredibly trusted and expert routine that will give you straightforward advice on the best way to get cut in the least amount of time. It also will provide you with workouts that are easy to fit into an active lifestyle so that you do not feel like you have to be a slave to the gym in order to get results.

One of the main things that sets this program apart is the fact that so many people are frustrated with using a variety of supplements in order to get muscle mass results. It also blows the fitness myth out of water that you have to spend every single day in the gym to be cut and ripped, when all you really need to know is which exercises will work best to give you the ultimate results that get you gaining muscle fast.

Learn From the Experience of an Expert

Vince Delmonte based this on his own personal experience.  He went from being the skinny guy that was unable to gain muscle to the incredibly buff dude he is today.  This is why he developed bodybuilding methods that will work in under 24 weeks to give toned and impressive muscle mass results.

No-Nonsense Muscle Building strays away from all of the scams that are currently floating around in the bodybuilding industry, which will only waste your time and money.

Break Through the Wall and Finally Get the Muscles You Have Been Looking For

This program is going to enable you to implement regular muscle building exercises to give you results in gaining muscle mass into your existing workout program

No matter who you are, Vince Delmonte offers you the techniques to break through the wall and finally get the muscles that you have been looking for.

No-Nonsense Muscle Building is specifically geared towards beginner and intermediate exercisers who want more information on the best techniques to use for muscle building in gaining lean muscle mass.

You also get the added bonus of an 84 day sample diet plan for five different calorie levels to work with any individual to eat right for added muscle gaining benefits.

Not only will you get an exercise simulator included for advanced muscle building, you will also have the advantage of personal e-email consulting and supplement reviews.

No-Nonsense Muscle Building is hands down the best way to gain muscle mass.  Follow the program, it will work.

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People who are new to natural body building, may be looking at those pictures of the body builders in the competition and just simply cannot wait to get there themselves. They will ultimately look for any shortcuts possible and available. Taking these short cuts will harm your body building efforts in the long run, they are best to be avoided and at all costs as well. Of course there are safe ways to quicken the process of muscle building program and these ways are safe but still take a lot longer than the dangerous short cuts, thats why so many resort to the dangerous short cuts.

The worst thing you could ever do as a short cut is to start taking steroids.  Steroids will make you much, much bigger than you were before and in a shorter period of time. Be aware though that taking steroids will have serious health problems and consequences attached to the use of steroids. Steroids also have what could be unwanted side effects for certain people. Take for example, if you are male, and you begin to take steroids to bulk up quicker, it will not take too long before you become sterile, you will be impotent, you may find you are growing breasts, and you find that your testicles have become very small. All of these things are very serious and permanent, once you start there is no going back.

The good and healthy shortcuts to take, however, are the ones that involve the body builder taking what is known as bodybuilding supplements. Taking  the various vitamin and mineral supplements will help you to bulk up much faster. Having a nutritious diet, a specific diet for body builders, and eating six times per day will also help you to see improvements much faster.

Another healthy short cut is to not over train. You may be thinking that if you train more, you will get bigger in less time. This simply is not true. Muscles will not grow at all while you are actually working out, they will grow while they are resting, sleeping and therefore repairing. If you do not believe this statement, overtrain for a couple of weeks. Then for the next couple of weeks, do not overtrain yourself, and then you will see which method gets the best results. You can also do this in reverse to view the results.

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Get Six Pack Abs Fast

I wanted to take the time to share with you how you can get six pack abs fast. Most people think it hard but it is not as hard as they think. As a result of negative thinking, many people prevents them in achieving their goal , which is a negative thinking. They’ll say they don’t have the genetics to get the abs they want. This is all just an excuse to fail. Everyone can achieve it because all our bodies work on the same biology. You may not be able to choose where fat will go on your body, but you can choose to take it off.

The first thing you have to understand is that you don’t go to the gym and do situps until you’re blue in the face. It doesn’t work that way. For some reason people assume that if they get up early every morning and do a hundred situps, eventually they’ll get the abs they want. WRONG! Our muscles doesn’t eat the fat around them, only because you work on your ab muscles, we should do more intense workout. it is not possible. Everything is distributed through the heart, so in reality, you can get six pack abs without ever doing a situp.

Here’s the real fact; abs are made in the kitchen. If you want to get six pack abs fast, than you’re going to have to set up a diet where you’re on a slight calorie deficit and one that stimulates your metabolism. you should eat smal amount of meal more often, and this is the best way of doint that. This will take away the long periods of craving between meals and it will speed up your metabolism.

You really don’t have to workout or “grow” your ab muscles. The problem most people face is that they have a layer of fat over them. If you want to remove this fat, you don’t have to do situps. There is no such this as “spot reduction” of fat on your body. When you workout, the fat disappears from certain areas based on a genetic code and you just have to live with it.

The key here is to do exercises that burn more calories than usual and allow you cut more fat off your body. Cardio exercise but calorie quickly as compared to weight lifting exercise, but good point of weigh lifting is that you should burn extra calories all day long for the next 48hrs. This makes weight lifting that much more essential for getting six pack abs fast.

I think doing the compound exercises is key to success. These are typically the squats and deadlifts. They’re extremely hard on the body and they create a lot of stress. This means there will be a lot of calories burned if you add this to your workout.

The Truth About Six Pack Abs will teach you all the rest you need to learn. Following the step by step guide can really make things much easier on the head.

 

 

 

Proven Methods to Get Six Pack Abs Fast

Most of it is there to make it seem like it’s next to impossible to achieve. The fact is that it isn’t that hard. If you’re applying the proper techniques, you’ll have abs sooner than you think. I’m going to show you the proven methods to get six pack abs fast. I wanted to take the time to show you the proven methods to get six pack abs fast. People have a very warped view on what is required to achieve this goal. I blame most of this on the misinformation that is told during infomercials. They try to sensationalize their product, so people naturally assume that they can’t do it on their own. The fact of the matter is that we can all achieve it without having to buy a special piece of equipment. My proven methods to get six pack abs fast will set you in the right direction and allow you to achieve them in a much short time frame.

You have to understand that diet is everything. You can slave at the gym doing sit-ups until you’re blue in the face, but without a proper diet you won’t get results. The problem everyone experiences isn’t a lack of ab muscles, but a layer of fat over them. That means your diet needs to focus completely on eliminating fat. That means you should start eating smaller meals more often to speed up your metabolism. it means to burn more fat you should burn more calories.

When it comes to getting six pack abs fast, you don’t actually have to focus on working out your abs. They’re not special muscles you can beat up on every time you go to the gym. It’s also important to note that there is no such thing as spot reduction. fat won’t make come off your stomach inspite of that fact that You can do sit-ups until you’re blue in the face. All you can do is target all the fat on your body.

This means your workout should consist of the entire body. During Work Out, this is the way of increasing the total calories burned by the sheer number of muscles and even more speed up your metabolism.

If you happen to be one of those people that are naturally skinny and don’t have ab muscles at all, than you’re obviously going to need to focus on this. The best way to get six pack abs fast would be to focus on weighted crunches or sit-ups. You should keep the reps low and the weight high, so you end up growing the ab muscles.

 

 

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There are many discussions about what are the best body building supplements, of course, different people have different opinions. This is common place, as different people want the body building supplement for many different reasons, that is why there are so many available on the market place. The majority and most common body building supplements include the following, Creatine, Andro, and also Nor-Andro. Many people using these body building supplements have reported extremely positive results and many success stories.

Of course as with anything of this nature, there have been body building exercise supplements that have been not what they reported to be and have a sinister edge to them. Some of the now illegal products are Ephedrine, Ephedra and GHB. There has also been Renutrient, which when once inside the body essentially changed into liquid ecstasy, needless to say this was banned as well.

There is one particular body building supplement that after time and time again has been proven to be one of the best supplements any body builder could use. This particular muscle building supplement, that can also be found naturally, is protein.

The muscle needs the protein in order to grow. When a body builder or any person getting fit lifts weights, the intake of protein then has a stimulating effect on the muscle tissue and acts as the best muscle enhancement supplement that the body could offer. In terms of saving muscle, if one does an massive amount of cardio (either high intensity or low intensity for an extended period of time) the body will burn all its carb stores and then will start burning muscle.

Then when you body starts to use up its carbs that are stored it will not automatically just burn fat, it will also start to burn muscle. The protein body building supplement will then help the body replace any muscle burned away from an intensive workout.

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Body Building for the Beginner – Keep It General – Routines Come Later

Anyone who wants to try body building should keep in mind that it takes patience, perseverance and discipline to stick to the sport. Almost everyone will make significant gains during the first few weeks, followed by periods of stagnancy and plateaus. There are some who quit because of disappointment and the demands of maintains. Here are some tips:

Setting goals

Before hitting the gym, outline your plan, goals and objectives. so you want to build good and muscular body? What do you want to achieve with your body? How much are you willing to invest? How much time can you allocate to training each week? It is vital to set goals that are realistic, attainable and time-bound.

 

Too many gym-goers quit during the first few months because they set objectives that are difficult to reach. Experts recommend that you embark on a program that you can effectively recover from, not one that you can maximally do.

Start setting a sound budget plan to avoid overspending. Some people consider getting a home gym, but it is advised that you at least try visiting and joining a club for a few months. some examples of bad investment in healty products are buying exercise equipments which costs us hundreds or thousands of dollars, and you use them not more than few weeks, that’s a complete wastage of money.

Compare a number of gyms then take into consideration the availability of trainers, equipment and other special amenities. You may prefer a gym because of the package deals and affordable membership rates. Calculate the amount of time you can give each week to working out then build your budget around it.

Beginner Must-Knows

1. Keep it simple. Start by training once or twice during the first week. Lifting of light weights helps in getting the feeling of exercise and differentiate the tension and movement between using machines and free weights. It is recommended that you hire a trainer or instructor during your first sessions to help you familiarize the basic exercises.

Barbells are better than dumbbells for beginners since your stronger arm may carry most of the load. Barbells help you achieve balance and feel faster. Eat basic food to get enough protein, carbohydrates, fiber and essential fats instead of investing in body building supplements right away.

2. Keep it short. Every starter should remember that you gain muscle when you rest and eat, not while working out. Your initial workouts should not last more than 30 to 45 minutes. Start with a 5 to 10-minute warm-up and stretching session and end by cooling down for another 5 minutes.

 

Natural body builders (To get six pack)  should give their bodies enough time to rest for muscles to grow. Going to the gym frequently can lead to overtraining, thereby hindering growth and progress. If you feel sore the next day, you may take a full days rest before hitting the gym again. Master the movement and tempo of exercises before developing a routine.

 

 

More Basic Tips

The three main pillars of body building are exercise, nutrition and rest. You should have enough of all of these to gain quality muscle and maintain it for the long term.

To help you stick to your planned regimen, try looking for a training partner who has the same goals and schedule so you can encourage each other not to skip workouts and to maintain a healthy diet and sleep pattern. Maintain a training log where you chart your progress, weight changes and lift adjustments.

Focus more on basic exercises or compound movements that hit several muscles at the same time. Great ones for starters include the squat, dead lift, military press, bench press, bent-over row and barbell curl. Do about 8 to 12 sets per workout. Dividing body parts among different days of the week and isolation exercises should be done only after working out for several months and getting into the intermediate level.

Do a light warm-up set before moving on to 1 or 2 working sets. Only repetitions of every set is enough, don’t do too much to avoid continuing it which results in muscle failure. Never neglect any body part throughout the course of your body building. Several beginners neglect legs and calves by focusing entirely on the upper body, then later on, regretting having lagging body parts.

Diet and Body Building(Diet and Body Building)

Experts say that body building is 15% exercise and 85% nutrition. Your diet is one of the core pillars of building and maintaining quality muscle. we should watch carefully all the best foods for our body and also watch the bad one which ruin our physique and dampen progress. It is vital to rely on basic and natural foods that will yield the most productive results. depend upon the body structure and needs, the diet plan is different for different people.

The 3 Essential Items

1. Carbohydrates.

These are the main energy source of the body to perform various tasks, functions and activities. absorbing of carbohydrate results in releasing of insulin by pancreas. Insulin is vital for body builders since it takes the carbohydrates then stores them in the muscle or as fat. Insulin takes the amino acids or protein to be sheltered within the muscle for repair and recovery. Carbs should be taken in adequate amounts, or else you risk storing a lot of fat from the surge of insulin.

Complex carbohydrates are good sources of energy and are classified into either starchy or fibrous. Carbohydrate which are starchy are digested very easily, and mostly stored as fat.

Examples of complex carbohydrates are oats, wheat and brown rice. bread, white rice and pasta are examples of starchy carbohydrate. Fibrous carbohydrates include carrots, broccoli and spinach which are good for digestion. It is recommended that body builders eat about 1.5 to 3 grams of carbohydrates for each pound they weigh daily.

2. Protein.

This is the most important element for building muscle. Every tissue in the body is created from protein such as muscle, skin and hair. Protein boosts metabolism by 20% when consumed, plus creates a timed release for carbohydrates so that energy is sustained sufficiently for a variety of activities.

Experts recommend body builders (to get six pack abdominals &) to eat at least 1 to 1.5 grams of protien daily for each pound. turkey, selected red meats, chicken breast and tuna has very good amount of protein content and very low in fat.

3. Good fats.

Hormones are created from fats and all cells in the human body contain fat. It is important to consume adequate amounts of healthy fats to ensure that chemical reactions and hormone production are optimal. There are 3 fat types namely saturated, monounsaturated and polyunsaturated. Heart related problem and cardiovascular problems are arises due to heavy intake of Saturated fats, so use saturated fats in very small amount.

Examples are coconut oil and palm oil. Monounsaturated fats contain essential fatty acids that help lower cholesterol levels. Examples are natural peanut butter, fish oils and olive oil. cholesterol levels are not controlled by Polyunsaturared fats. Examples are corn oil, sunflower oil and soybean oil.

Rules to Live By

A body builders diet (diet lose weight fast) should comprise of small frequent meals. it is very important that we carefully watch our daily intake of food, we should calculate that how much carbohydrates, protein, and fats we need everyday for our exercise routine and divide it evenly to the number of meals everyday. each meal should only contain 10-15% Fat.

Ideally, meals should be eaten every 2.5 to 3 hours. Taking in small frequent meals will help your body digest food better, prevent hunger pangs, as well as boost metabolism which enhances fat burn. Large meals of 1 to 3 times a day can cause insulin spikes.

Get your nutrients and essential elements from whole solid foods. If you plan to take supplements, these should only function to fill in any lacking item to complete your recommended dietary allowance, and not as a staple meal. Take a vitamin supplement as well. Drink 8 to 12 glasses of water per day. You may store a whole gallon then consume it throughout the day.

About Calories

Determine your lean body mass with the use of a caliper or other known methods or devices. Calculate your daily base caloric intake by multiplying your lean body mass by 12. The Divide the total into the number of meals you plan to consume per day.

You can then evenly spread out the foods you have selected to ensure that you are taking equal amounts of calories per meal. always note down about diet in a log book and if needed make the necessary changes. It is advised to cycle your calorie intake over the week or month to boost metabolism and enhance fat loss.

Nutrition for the Body Builder

The proper diet for a body builder is a scientific approach that requires careful planning to render the best results. The use of phasing is important for muscles to develop and respond adequately to different types of stress. Aside from knowing which foods and supplements to take, proper timing and amounts are equally vital to gain the most benefits and achieve size and shape.

The Phases

Body builders usually go through 2 to 3 phases in their training program to gain quality mass, strength and definition. The phases are usually divided over 3, 6 or 12 months depending on each individuals goals. The first phase generally focuses on strength, the second on building muscle mass and the third on losing fat and achieving definition or cuts. Other body builders use only 2 phases namely the bulking and cutting phase.

every person has different type of nutrional needs. Proper amount of calores and needed to build quality muscle, a very goo dose of protein and carbohydrates are needed for bulking, mass building and strenght gaining phases.

Food choices during these initial stages usually include a lot of red meat, chicken breast, oats, rice and supplements to reach the prescribed calorie count. As for macronutrients, body builders meals should comprise of 15-25% protein, 15-25% fat and 50-60% carbohydrates.

During the cutting or definition phase, individuals need to watch their food sources and reduce their daily caloric intake of fat. Meals usually are comprised of 20-30% protein, 10-15% fat and 40-55% carbohydrates. Fat sources should include more of the monounsaturated or polyunsaturated types.

Diet and Training

1. Before working out. Meals before workout should contain enough carbohydrates to fuel all activities. Body builders usually need around 1.5 to 3 grams of carbohydrates per pound of bodyweight per day. It is recommended to take carbohydrates 1 to 2 hours before exercise for it to be digested in a timely manner, thus leading to more productive and intense energy during workouts.

During most meals eating more complex carbohydrates are needed because they are absorbed more slowly and storing energy in the muscles. Examples are oats, whole wheat and brown rice. You may eat starchy carbs just before hitting the gym to provide instant energy. Examples are potatoes and pasta.

2. During the workout. You will need to provide enough building blocks for muscles while exercising by consuming protein. You can do this by consuming protein supplements in the form of protein drinks or bar. Only after completing the entire routine, you take sips or bits. the amount of 20 to 30 grams is sufficient for every session.

3. After working out. You need to refuel immediately post-workout by consuming adequate amounts of protein and carbohydrates. You can eat a meal about 30 minutes after hitting the gym. This is also the time some  body builders take a multivitamin, fish oil or BCAAs.

Tips from the Pros

Learn how to cycle calories and carbohydrates for faster fat loss. There is a hormone called leptin which signals the body to start hoarding fat once it goes into suboptimal levels. while changing from bulking into the cutting phase, generally Leptin drops as we start to lower our calorie and carbohydrate intake.

Cycling calories and carbohydrates will maintain normal leptin levels, thus allowing your body to get rid of fat more readily. When dropping calories or carbohydrates, it is recommended that you reduce only about 200 to 300 calories at most from your base caloric intake. You may increase the calories slightly by 150 to 250 on certain days to maintain the cycle.

Attain your macronutrient requirements from whole foods like lean meat cuts, chicken breasts, turkey, skim milk, soy and nuts. Never starve yourself when attempting to lose weight since your leptin level can drop leading to muscle cannibalism and fat hoarding.

Drink plenty of water to replace lost fluid. Control your intake of sugars and sweets but reward yourself occasionally with moderate treats to prevent craving and hunger pangs. A recommendation is to not to eat any carbohydrates during your last meal or before going to bed to prevent fat storage. many people suffer from dehydration because heavy intake of caffeinated products.

 

 

 

 

 

 

 

 

 

 

 

 

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One of the most popular exercises in the gym, when lifting weights, are those that exercise the chest muscles. These are important, especially if you are trying to get rid of man boobs. They consist of two main muscles, the pectoralis minor muscle which lies against the rib cage and then on top of this is the bigger pectoralis major. The larger muscle is usually what gives the chest its size and appearance.

The chest is one of the main big muscle groups within the body and is frequently thought of as a good sign of masculinity. Good strong pectoral muscles will often provide good overall upper body strength and fitness which is also important in a variety of sports.

Although most chest exercises work the pectoral muscles they also give a good workout to the triceps muscles at the backs of the arms and the shoulders. This makes them good at developing the overall upper body shape.

Warming up before performing any of these exercises is very important to reduce the chances of injury. An aerobic exercise such as rowing on an indoor rowing machine is a good exercise. Not only does it work those upper body muscles but it also increase the blood flow to them as well.

The push up is one of those simple chest exercise workouts that works well. They have the advantage of not requiring any special equipment and can be done quite easily at home. The first step is to lie face down, flat on the floor with your arms about shoulder width apart. Then slowly push your self upwards whilst keeping your body straight and toes on the ground. After reaching the top, slowly lower yourself back down and then repeat again.

At first, for some people, this exercise might be a little difficult and so you can keep your knees in contact with the floor rather than the knees. One of the important aspects of this exercise is to lower yourself down slowly so that you continue to exercise those important muscle groups. As you improve, one way to ,make this exercise more difficult is to move your hands slightly wider than shoulder width.

The bench press is a common exercise performed in the gym and is excellent. I would advise to have a partner train with you during this exercise as a safety measure. On the bench you lie flat on your back with a barbel held with both hands at arms length. Then slowly lower the barbel down to the chest and then again slowly, push it back up until the arms are outstretched.

The secret is to not perform any jerky movements or to bounce the weights off the chest. Also keep you back flat against the bench. Three sets of around eight repetitions once to twice a week is optimal and you will soon notice a change in your chest shape.

If you are aiming to start bodybuilding or just trying to get rid of man boobsthen these are two effective exercises to be starting with.

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