Author: Sharon Samraj
Anyone who wants to build his/her body needs proteins or body building food. Sometimes proteins consumed naturally are not enough. Supplements have to be taken to improve the health. Athletes, sportsmen, people in the film industry, or any person who wants to cut down on the obese look and look trim, lean well muscled needs to take a lot of proteins. The people who are concerned that their intake of proteins is not enough in the natural form in their diet resort to taking protein supplements. Some people believe that the nutrition cannot be obtained by diet alone and that supplements are essential for body building. There are many types of supplements. They include: herbs, amino acids, minerals and vitamins. Creatine Monohydrate is a very popular supplement used by body builders. It gives more energy and increases the lean muscle mass. It also quickens the recovery rate when someone is injured. Side effects include nausea and severe muscle cramps. Plenty of water should be drunk while taking this supplement. Whey protein is obtained from milk. It is the best source of protein. It has no known side effects. It has amino acids and potassium. This allows fat loss and weight loss. It also helps in boosting the immune system. Glutamine is another supplement that people feel helps in improving the muscle quality. The body produces glutamine naturally. Most of the glutamine found in the muscles is in the form of amino acids. It helps in building muscle strength and it helps in improving the immune system of the body. Glutamine that is produced by the body is the main form of nutrition for the intestinal body cells. So more intake of glutamine will lead to stomach cramps and stomach upsets. There are many supplements for body builders that are in the form of drinks. These come in many flavors. There are many choices. There are two types of drinks. One type helps has more carbohydrates and calories. This is used by people who want to gain weight. The other type is the protein drinks. These are high in protein and have very little carbohydrates. This helps in increasing the lean muscle mass. This does not have many calories. The protein drinks are from three main sources. There is whey protein. Then there is egg protein which is the protein from the white of the egg. Then there is soy protein. This is obtained from the soy bean and is also a good source of protein. A body builder needs to add supplements to his diet whether in their natural form as in the form of egg whites, soybeans or whey. If that is not possible he/she can go in for protein drinks which will yield results. A body builder will be performing regular strenuous activity. This will mean that he needs to take extra nutrients to improve his health. Many nutrients needed by the body will be lost during such increased physical activity. This has to be restored with the help of body building supplements. When such body building supplements are added to the daily diet of the body builder their performance levels will increase. Their lean muscle mass will increase. Their physical fitness levels will be better. They will be healthier. They can reach the peak in their performance. So, it is essential that bodybuilders use protein supplements.
About the Author:
Kevin Moshayedi is an expert author, who is presently working on the site aboutFat burners
. He has written many articles in various topics. For more information about Atkins nutritionand xenadrine fat burner
. Visit our site http://www.imedmart.com
Article Source: http://www.articlesbase.com/supplements-and-vitamins-articles/how-bodybuilders-can-make-use-of-body-building-supplements-585608.html
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May 21, 2008
How to Get Six Pack Abs in 4 Easy Steps
Author: Luke Johnstone
Believe it or not, but getting your own ripped set of six pack abs is rather easy. You can indeed get ripped abs without drastic diets, blend foods and hours of exercise. There is the extreme way to do it (which is everywhere you look) and there is a much easier, laid back approach. If you wish to take the easy road, follow these 4 steps.
1. EAT LESS FOOD
Forget the notion that certain foods make you fat, because they don’t. Too much food makes you fat. You can lose weight eating nothing but ice cream if it were less than your body needed a day.
The bottom line to successfully lose fat and reveal your six pack abs, is to eat slightly less total calories a day then you need. Forget, counting carbohydrates, making sure you eat enough protein and start eating whatever you want. All you should be worried about is your total calorie intake.
Wouldn’t this make it easier to stick to long enough to see an impressive change in your physique?
Now a rough guide is that your maintenance is 15-16 times your bodyweight in pounds. So for instance a 200 pound man would need 3000-3200 calories a day. Subtract 500 calories from this number and that is your daily calorie goal for fat loss. If you cut calories any more than this you will destroy your metabolism and only make it harder to lose fat.
2. EXERCISE
There is a lot of debate over what exercise is the best. As long as you do something for 20-30 minutes a day, you will see results. What I recommend is 20 minutes of challenging exercise 3-5 times a week. This could be anything from swimming, running, boxing, cycling whatever. Just make sure you get out of your comfort zone. Also, you should try to do at least 1 strength training session a week. This is great for keeping your metabolism high, making it a lot easier to burn fat.
3. MEAL OFF ONCE OR TWICE A WEEK
For 1-2 meals a week, eat as much as you want of anything you want. This works for 2 reasons. Firstly, it helps keep your cravings in check. This will inturn make it easier to stick to for a longer period of time. And secondly, they actually help burn fat faster. They give our metabolism a much needed boost as it starts to slow down after a few days of low calorie eating.
Slowing your metabolism down will make it next to impossible to get six pack abs. So if you want six pack abs, you should overindulge occasionally to keep your metabolism running at full speed.
4. CONSISTENCY
Consistency is the key. You will never see your six pack abs, if you lack consistency. To see your six pack abs, you simply have to lose enough body fat that is covering up. Everyone already has a set of abs, problem is most of us have a layer of fat hiding them.
This is why most diets don’t work. They are simply too hard for us to maintain any sort of consistency.
Just remember that all you have to do eat slightly less calories than your maintenance for an extended period of time and you’ll eventually have your own set of six pack abs.
So to be consistent I recommend you eat more food, eat the foods you enjoy, have the occasional splurge and do exercises you enjoy. This will make it a lot easier to fit into your lifestyle, and maintain consistency for much longer.
Follow these 4 steps consistently and the fat will just melt off your body and reveal the hot six pack abs you are after. Good Luck!
About the Author:
Luke Johnstone overcame his lifelong weight problem by losing 39 pounds of fat and getting a six pack for the first time in his life. He did this eating whatever he wanted, allowing himself to pig out a few times a week, and spending only 90 minutes a week exercising. He now has a website up to help others get in shape. For photo proof and a free report outlining how he did it, you can check out http://www.lukesfatlosstips.com
Article Source: http://www.articlesbase.com/weight-loss-articles/how-to-get-six-pack-abs-in-4-easy-steps-360066.html
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May 19, 2008
Ab Exercises are Boring and Useless
Author: James Wong
Those sexy flat abs are completely within reach without those boring ab exercises or useless (and overpriced) ab machines. All you need are the basics really! That would include basic cardio exercises and basic weight training or strength training exercises. Notice that ab exercises aren’t even in that teeny tiny list? Well that’s because ab exercises have almost nothing to do with being able to show off those sexy abs!
The very first step to getting to those abs is by changing your diet. No matter what weight you’re at or what your pant size or waistline measurement is, everyone has body fat. Even someone who seems to be just so skinny has body fat. So the key is to cut body fat and replace that fat with muscle. Oh and this is probably the only time that the BMI (Body Mass Index) will actually come in handy, even if only as an arbitrary number to focus on.
Now, how do you cut your fat intake? Well, it isn’t by cutting out fat all together. There are good and bad fats and if you have excess body fat, well that means you’ve been eating the bad fats. Bad fats aren’t the only culprits in this though. Sugars (especially processed or chemically produced sugar) is horrible, absolutely horrible for you! Think diet sodas (but sodas are bad anyways as they are) and pre-packaged processed foods. This doesn’t mean that fresh baked cookies are okay to binge on. No way. Eat it in moderation, if you eat it at all!
Okay so foods you should eat are basically all found in the produce and meat section of your grocery store. Stick with fresh vegetables and fruits with high quality meats. As far as sugar goes, you’ll get plenty from fruits, which also offer fiber. You won’t need bread, if you really think about it but it’s not as horrible as laboratory sugar. Avoid everything else! Well, at the very least, cut everything else down to very rare occasions or events to avoid allowing those foods (ie: junk food) to have less negative affects on you.
So that was the hard part, getting your general lifestyle to be in the same sexy ab focus. Cutting certain unhealthy foods will absolutely cut your body fat. A great way to push it along is though exercise! It may not be ab exercises, which are mind-boring, but you still need to put workout as a top priority in your quest to get sexy flat abs.
Like I mentioned, your workouts should include cardio and weight training. These two exercise types will help you further reduce body fat. Cardio should be something along the lines of running, sprinting, or even speed walking. The main focus is to get your heart rate up and to make sure your whole body is getting a great workout in. Bicycling is usually considered cardio but it’s less of an all-body workout so it wouldn’t really work for this. Weight training is also all about heart rate and physical ability of your whole body because lifting weights requires your whole body, not just one part.
You’re probably wondering why all these burn-fat, cut-fat ideas. Well, fat, especially body fat rests right above muscles because the job of fat is to serve as energy but also plays a role in almost shielding important muscles. Abs are important, right? So anyway, there is body fat covering your abs and that’s the case with everyone. Once you start to shed body fat though, your abs become more predominant and the definition of your abs is much more visible. Even without ab exercises, your flat abs will definitely bring the sexiness back because that’s where your all-body workouts were contributing!
Simple is the best and I think you’ll agree that simple diet plus simple workout routine is the easiest way to get to a point where you can show off your sexy flat abs!
About the Author:
James Wong lost over 40lbs. just by using The Secret 2 Fat Loss. You too could lose weight as easily as he did. Find out how to get six pack abs fast. You can burn fat without counting calories at www.TheSecret2FatLoss.com
Article Source: http://www.articlesbase.com/weight-loss-articles/ab-exercises-are-boring-and-useless-544918.html
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May 18, 2008
Get Six Pack Abs in 5 Steps
If you are looking for a way to get six pack abs there are many easy ways to get started. Remember that to do this it will take time but the rewards will be worth the time and energy.
Let’s face it. Both men and women love to have their Abs looking beautiful. Whether you are in bodybuilding or not, having an attractive body attracts more people to you and you feel great. A great looking body is a bonus to your self-esteem and you generate a glow about you that makes people want to know more about you.
In order to get your body looking the way you want it all you have to do is sculpt your body in specific ways. Here are 5 steps to help you get that six-pack abs:
1. Take a look at what you eat - eat a diet that is rich in fruits and vegetables and eat small meals rather than larger ones. You can eat vegetables, pasta and meats but make sure they are in the same proportion. As an example, you might eat 1/3 vegetable, 1/3 meat and 1/3 pasta at a serving.
2. Concentrate on body fat - to get your abs looking great you will need to shed your body fat. You can make sure you eat well, then do a combination of weight training and cardio training each week. A good rule of thumb is to do weight training 3 days and cardio the other 4 days.
3. Drink water - you want to keep your body hydrated during the time you are working it and when you drink more water, you have less water retention and have a better start towards those six pack abs.
4. Rest - you need to make sure that you get rest during the day. Short naps are great or however you don’t have to lie down and sleep. You just want to take time to do something restful. It keeps stress away.
5. Be consistent - when you start working on your program make sure to schedule it into your regular routine. If you are inconsistent with your process you will not make the headway that you want.
You might think that doing crunches or sit-ups are the best way to make your abs look better. That was the way that people thought years ago but today this simply isn’t true. It is better to work the entire body because it will promote a total body sculpting so your body will be in proportion.
Another good way to help you form that six-pack abs is to make sure you are burning enough calories when working on your abs is to do interval training. This means you might start on a treadmill and run for a short time then quickly go into walking. Combined with dead lifts or plank exercises will give you a total workout.
Practice of course makes perfect and the more you work and anything you do will require a lifestyle change. If you change your routine even a little to start, you will be well on your way to achieving your goal.
Tony Leong is giving away his Tony Leong Weight Loss System for a limited time only. Download it at this website while it is still free.
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Author: Ashley McAllister
Every guy that I know wants to have big strong muscles on their arms. The only thing is that it takes real dedication to get your arms big. It is not going to be easy because what you are going to have to do is make sure that you work out your arms relentlessly. There are three parts on your arm that are going to be you key focus when you are trying to get your arms big they are your biceps, triceps, and shoulders.
The key focus point that you should make sure that you put a lot of your focus into is going to be you bicep. The bicep is the biggest muscle that you have in your arm this is why it is going to be on of your key focus areas. You want to have nice big biceps to show to all the females because they love them. Now how you are going to get huge biceps is by making sure that you do curls, twenty ones, and dumb bells. I have heard that it is good to work out the specific part of the body three times a week because it is going to give you massive biceps. The other couple of days that you have you will have for your biceps to recuperate and work on the other parts of the body that you have to.
The next great focus point that you should make sure that you tend to is your triceps this is another huge part of the anatomy that girls will melt over. This body part you also want to try to work out three times a week. If you do that then you should have some massive triceps in the matter of a couple weeks. There are tons of exercises that you can use to help you make your triceps bigger. Some of them are pull downs, low rows, shrugs, and last but not least push up. Although push ups will also help out all the other muscles that you have in your arm.
Another focus point that you should make sure that you tend to is your shoulders because the shoulders pretty much will make the whole package look good. There is nothing nicer than a pair of arms that have great sculpted shoulders. The girlies will just crumple to their knees when they see this. The exercises that you can use to get you bigger shoulders are shoulder shrugs, bench press, incline bench press, butterflies, and pull downs.
Now that is how to make your arms huge within a matter of a couple of weeks. Have fun and make sure you get down to business.
About the Author:
For more information, you can check out: Burn the Fat Feed the Muscle.
If you are wondering what Burn the Fat Feed the Muscle may be, it is a fitness program that has been recognized by many fitness magazines and is used by fitness models.
Article Source: http://www.articlesbase.com/health-articles/to-guys-that-want-big-ripped-muscles-350520.html
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Taking certain nutritional supplements for muscle building is not absolutely necessary; you can do without them, however, some of them really do have their advantages. They can give you an added physical and mental edge.
They help to enhance performance and can help in the muscle-building process. Although some are a waste of your time money and effort, there are a few that do actually perform.<br />
Supplements help to fulfil the missing link that may occur during an intense muscle-building phase.
You do need some supplements for greater muscle growth.
Here are the supplements I'd recommend for Muscle-building.
Creatine:
A great supplement that always produces positive health and muscle-building benefits. Helps to fill the muscles with fluid making you stronger and able to lift heavier and recover faster.
Good bodyweight gains achieved with this, which allows you to lift more for better muscle growth stimulation.
Protein Powders:
Whey protein isolate is the best fast acting protein to aid in repair and growth of muscle tissue after an intense training session.
Casein Protein is a slow digesting protein best taken just before bed to supply the body with a continuous flow of amino acids for repair and growth through the night while you sleep.
Weight Gainers:
A high calorie supplement is a good idea if you consider yourself as being under weight. High calories are needed for muscle endurance and optimum performance and effective muscle repair.
<br />
You’ll want to stay healthy while you’re on a muscle-building quest so I’d also recommend:
<br />
A good multi-vitamin/mineral supplement:
To offset any nutrient deficits that may occur during an intense training program. Vitmins and minerals are essential for good health and well being.
<br />
Vitamin C:
A great immunity booster and free radical destroyer.
Vitamin E:
Great for Cell integrity and vitality.
EFAs:
Essential Fatty Acids:
Great for overall health and helps promote the body’s production of Testosterone - the muscle builder.
<br />
Note: You should always check with your GP or other health professional before taking any nutritional supplements.
<br />
Along with the supplements there are other elements that you need for muscle-growth:
A sound workout routine that induces muscle growth and does not over-train the muscles.
A good healthy high calorie diet. Eat six smaller meals instead of 3 large meals.
Sufficient rest and recovery time. Your muscles have to be fully recovered.
Discipline Commitment and Consistency.
A few supplements like the above.
The bodybuilding supplement industry is big business. You really don’t need all those “miracle” muscle-building supplements that come onto the market, but once in a while they do actually bring about a supplement that actually does what it’s reported to do.
<br />
For more information on the Greatest Muscle-building Programs
visit http://www.explosivemusclegrowth.com/explosive-muscle.html
and for top Brand/ low cost supplements
visit http://www.explosivemusclegrowth.com/nutrition.html
This article is free for republishing
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Author: Michael Lee
Getting that great 6 pack abs is not all about exercise. In fact, all that 6 pack abs workout is meaningless if your belly still has layers of fat. You can firm up and sculpt your abs but the fat remains – and covers up your hard work - if you do not eat right. A pot belly is still a pot belly and a love handle is still a love handle even if you have amazing abdominal muscles beneath the fat.
The good news, though, is with the proper abs diet, you can have that sexy 6 pack abs. And, you need not exert so much time and effort in workout as the body will already be shedding fat – even without strenuous activity. Eating right is a very crucial step to get that steaming hot abs.
Below are some simple diet tips to help you lose belly fat fast and get that 6 pack abs quicker: <br />
1) Eat small, well-distributed meals throughout the day. Aside from the usual breakfast, lunch and dinner, you may want to include a morning and afternoon snack as well. Eating this way keeps the body's metabolism going and makes fat burning easier. Fast metabolism can translate to fast abs.
2) Choose foods high in fiber. Aside from detoxifying the body, fiber is lower in calories and fills you up without the fat. So instead of that white bread or white rice, opt for whole grains and brown rice. Stack up on fruits and vegetables.
3) Build muscle with healthy protein. To “build” your hot 6 pack abs, eat healthy protein like tuna, salmon, eggs, almonds, cottage cheese, among others. Protein also boosts metabolism.
4) Get energy from complex carbohydrates. When it comes to toning your abs or tummy, complex carbohydrates may be not so complex. These carbs are simple, straightforward solutions. Eat complex carbs so that lesser sugar is converted to body fat. Green leafy vegetables, legumes, and root crops like sweet potatoes are excellent complex carbohydrates.
5) Cut down on sodium. Sodium bloats the stomach. Avoid salty foods like chips. Besides, these contain lots of fat anyway. Also, ease up on the seasoning when you're cooking. Higher salt content in food can stimulate your appetite instead of curbing it. And if you want those ripped abs, you won't aim to eat more. <br />
6) Lessen alcohol intake. Like sodium, alcohol can also bloat the stomach. Plus, they are additional calories you need to burn. Imagine the washboard abs you can get if you don't drink that next bottle.
<br />
7) Drink right. Keep your body hydrated with plenty of water. Water is also a good appetite controller. <br />
Combine this effective abs diet tips with strategic cardiovascular and abs workout, and your dream of having sexy, 6 pack abs gets closer everyday.
About the Author:
quick weight loss and how to lose belly fat fast at http://www.20daypersuasion.com/fat-secret.htm
Article Source: <a href=”http://www.articlesbase.com/fitness-articles/6-pack-abs-diet-eat-your-way-to-stunning-6-pack-abs-167018.html” title=”6 Pack Abs Diet – Eat your Way to Stunning 6 Pack Abs">http://www.articlesbase.com/fitness-articles/6-pack-abs-diet-eat-your-way-to-stunning-6-pack-abs-167018.html</a></p>
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