August 30, 2008
Building Muscle - Benefits and Tips
Building muscle on a regular basis during our lifetime is absolutely vital to our long term fitness goals. After years of wasted time, effort, and money on various body building and fitness programs, fad diets, and infomercial products, I’ve developed a no-fail system for building muscle and burning fat fast. Sidebar: For those of you who are not into “muscle building”, and are looking more specifically for a weight loss solution, check out my ebook, The Ultimate Fat Burning Diet Primer. Weight training combines building muscle tone and working the cardiovascular system.
In order to build muscle naturally you should eat more basic natural foods such as chicken and rice and steak and potatoes these are also key foods to building natural big muscles. You want to avoid fast food and junk food in general it wont help you any when it comes to building muscle naturally it will most likely just add extra fat to your body.
Benefits of Muscle Building
First of all, when you build muscle, you automatically reduce your percentage of body fat. And, you look better too. Muscle mass is approximately half as big as the mass of fat deposits.
That means that while five pounds of fat is approximately the size of three grapefruits, five pounds of muscle is more like three tangerines. Therefore, if you are exercising to lose weight, don’t be surprised if you actually gain weight. This is not a bad thing! It means you are building muscle mass, and you will look much slimmer than before.
Building Muscle Tips
Building muscle is possible on the simple premise that when you lift weights your muscles increase in size to accommodate for the extra amount of work needed to lift them. The difference is that while you are training to build muscle, your body does need calories, so you will either need to take supplements to give you the nutrients you are missing from your diet or eat high calorie foods.
Dieting and weight training work hand in hand for muscle building. The weight training helps to overload the muscles and help them to gain strength, while the foods you eat provide the building blocks necessary for building and repairing muscles.
Most people say that if you want to bulk up, you should aim for a higher weight with lower reps. You should still do 6-8 reps though. Once you hit 10 reps easily, switch to a higher weight. When you first switch to a higher weight, you may only be able to do 4 reps. Simply do your best and increase the number of reps the next time you go to the gym.
Most people when they start working out don’t know what to eat to build muscle and end up getting a descent workout in but, then they go eat candy and a soda product and wonder why they never gain any muscle. Here is how diet can be put in perspective when it comes to gaining muscle it accounts for at least 50% of your muscle gains so if you don’t have a diet your leaving half the money on the table.
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This article is free for republishing
Source: http://www.articlealley.com/article_684793_23.html
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Author: Mike Selcsum
If you want to build a great physique, consulting with an expert coach will save you a great expense of time and money as well as providing you peace of mind. A great coach will provide you with a scientifically proven training program, for without a good program you have almost no chance of building a great physique. Every great athlete requires a coach to reach there ultimate potential as fast as possible.
The lack of planning and coaching has put bodybuilders at the mercy of slick marketing, pie in the sky supplements, and magazine mysticism that leaves bodybuilders desperate and frustrated. For some reason bodybuilders are so hooked on the “genetics is everything” that they consistently fall prey to giving less then their best effort leading to disillusionment and discouragement. Often times the individual takes steroids and other bodybuilding drugs to compensate for a poor routine found in a magazine or randomly selected exercises performed with terrible form. These individuals also tend to build belief systems that support the use of drugs to build the physique. This mentality is pervasive even at the pro-level and is a cancer to the science of building muscle. Basically once you take the drugs away most people have a terrible physique and an even worse state of physical and mental health.
For the natural bodybuilder, endless growth is not only possible it is a certainty once the individual diligently follows a step-by-step sound training program. The best programs will be geared so the athlete trains the nervous system to handle increasingly challenging demands so that new neural pathways can be developed to build muscle. The body becomes it’s function is a great truism, so you need to first develop strong neural drives to each muscle group to maximize it’s development.
The training routine also needs to take in account the development of muscle in strategic places which is first accomplished in the foundation phase. In the second phase of training particular attention is directed to smaller muscle groups to improve the shape, function and aesthetics of the physique. Usually accompanying this stage is a dietary regimen that strips away body fat to reveal the underlying musculature. This is a critical aspect to fully realize where one’s physical development is and where improvements need to be made.
The length of time of each phase depends on the maturity of the nervous system, goals of the individual, and body fat percentages. For most trainees these two stages should compromise approximately 1-3 years depending on how fast the individual responds to training and the continuity of the effort exerted. In reality most people take 3-5 years to get their nervous system to the high levels of training capacity in a given discipline.
Cycling back and forth between Foundation training for the structure and Innervation training for the aesthetics compromises the bulk of these stages until the individual gets down to single digit body fat levels with a significant level of muscle mass. At this point a more complex routine is required as the body’s ability to adapt to training has significantly improved. Stricter attention to nutrition as well as advanced supplementation and serious psychological training is then required to overcome perceived limits in performance. This is where most trainees falter and there physical development halts. Intense effort is required to break past this barrier, and this takes incredible self-discipline, and desire.
In this third and ongoing stage both foundation and innervation training are performed throughout workout regimens and training reflects constant change to maximize growth and overcome underdeveloped areas. Each month specialization on weak aspects is a must while maintaining or improving strong points.
This long term healthy scientific approach to bodybuilding is far superior to training using drugs because without drugs the individual needs to first follow sound training science and sound nutritional advice. By building a solid base to your training and nutrition long term improvement is guaranteed and bodybuilding becomes a long term and continually improving pursuit.
Conversely, bodybuilders who use drugs to build their bodies quickly lose there gains once the drugs stop because of poor training and poor nutrition. Also the psychological dependence on drugs cause many top level Bodybuilders to become so depressed after they stop a cycle that their training and physique quickly degenerate thereafter. This loss of identity and false euphoria that drugs create can often lead to other more serious psychological/sociological problems. Natural bodybuilding is a far superior way to build every aspect of your physique as well as your mind and emotional state. Natural bodybuilding is a compliment to a productive and happy level not a detriment.
Many natural trainees continue to improve late into there life. Some people are making gains in their 50’s, 60’s and even 70’s with consistent and applied scientific effort in Natural Bodybuilding. More importantly the long term benefits of Natural Bodybuilding far out weigh any short term illusionary gains that drug use provides…
About the Author:
Check out http://www.muscle-guide.com for more great information on building muscle and getting fit.
Article Source: http://www.articlesbase.com/muscle-building-articles/how-you-can-build-the-best-physique-with-natural-bodybuilding-61995.html
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Author: James Wong
Everyone, guy and girl, has dreamed of having sexy flat abs, toned and well defined. It is not about mere vanity at all because it is about feeling sexy and confident all from having great abs!
So everyone dreams about this but guess what, very few people actually have them! Really, only about 3 in 10 people have toned abs that will show through. If you want to be one of those 3 people, read on to learn how to get those sexy abs!
Despite what everyone tries to make everyone else think, it is really not that difficult to get a great six pack. It is actually more likely that people do this because they feel it is difficult or even impossible for themselves to get sexy abs. But realize this, if you know the best and easiest methods to getting toned abs, then all you have to do is stick with it and follow through. Even though some say it is impossible, it really is not and once you learn how, getting there will be that much easier.
The first thing that you need to understand is the role fat plays in your goal of getting sexy flat abs. You, like everyone else in the world, have belly fat. The only people who can honestly say they do not have belly fat are the ones who have flat toned abs. They have lost the belly fat and now can show off sexy abs and you can do the same.
You need to lose the belly fat that covers your ab muscles. Ignore what people tell you about ab machines, ab exercises or anything like that. They do not work, plain and simple. That is not what it is all about. It might seem like it makes sense since ab exercises are working your ab muscles but there is little connection.
One of the two main methods of getting sexy abs is to first establish a good foundation of healthy eating habits. That means no junk food, no fried food, no fast food, no sodas, no sports drinks, no junk, period. You need to eat fresh whole foods. This means fruits, vegetables, and high quality meats. Keep in mind, just because there is a label that says organic does not mean it is healthy.
There are plenty of processed organic foods out there and you will want to avoid processed foods period. Yes, it may seem extreme if your diet consisted of junk food, fast food and fried food. But if you want those sexy abs, this is what you are going to have to do. Once you cut those foods out and focus on fresh foods, you will begin to see yourself reduce the belly fat, and actually your body fat in general too.
The second method of getting sexy abs is to work out, focusing on burning fat and all body exercises. That is absolutely right, no matter how many crunches, sit-ups or other ab exercises you do, even if it totals to 500 per day, you will not get sexy abs. Very simply, ab exercises do not burn fat, so you will not see results.
The best workouts to do to get your sexy abs back are cardio and weight training. With both of these workouts, you will want to focus on more all-body exercises instead of isolating certain muscle groups. Cardio, such as running on a treadmill or a track, will burn fat and weight training will tone and define your muscles.
The truth to sexy abs does not even include ab machines so make sure to start with the foundation of great cardio, weight training and a healthy diet and you will see results quickly!
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/get-sexy-ripped-abs-quick-and-easy-548246.html
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August 27, 2008
Body Building Photos
Author: <a title=”The Bodybuilding Trainer” href=”http://www.articlesbase.com/authors/the-bodybuilding-trainer/50648.htm”>The Bodybuilding Trainer
If you are serious about body building, you will want to have photos that document your progress down the road towards having a beautifully sculpted body. When you are able to have a progression of photos that will show your body building journey, you could possibly motivate others to go down the same path you have taken.
You may want to start out by looking at photos of body building phenomenon who are already where you want to be. You can find some great photos of body specimens at a variety of websites. Look at some of the following recommended websites for some great body building photos:
* bodybuilding dotcom
* getbig dotcom
* trulyhuge dotcom
* female-bodybuilding dotorg
When you take the time to look for some great body building photos, you might be amazed at what you find. You will be able to have ideals to aspire to, bodies that you want to look like, and people you want to emulate. There's nothing wrong with trying to make yourself look like a person who has the body you want to have!
When taking your own body building photos, keep in mind three simple rules:
* The right light
* The right location
* Flexing your muscles
That might seem like amazingly simple advice, but it can make a difference in taking great body building photos versus taking just alright body building photos. Be sure you have the right lighting, set your location, and work your muscles the way you should so that you can showcase what you’ve tried to make tight and toned.
If you are serious about your body building goals as well as showing off the body you have worked so hard to build, you should seek out the services of a professional photographer to take your photos. Yes, they will cost a little bit more money, but the end result will be well up to your expectations.
Be sure that you are in your best form when you are having your body building photos taken. Concentrate on showing off your muscles. Flex them so that they look the best that they can. Be sure you are projecting the best image possible when having your photos taken. You never know who will see them!
Body building photos can be wonderful motivational tools, but they can also be great ways to showcase the body you’ve worked so hard to make hard and toned. You never know - perhaps you will serve as motivation for someone else! <br />
About the Author:
For more <a href=”http://www.bodybuilding-trainer.com/bodybuilding_workouts/bodybuilding_workouts.html”>bodybuilding workouts</a> tips, including bodybuilding diets and bodybuilding routines, visit The Bodybuilding Trainer.
Article Source: http://www.articlesbase.com/bodybuilding-articles/body-building-photos-410093.html
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August 26, 2008
Get Ripped for This Summer
Author: Steve Robbins
Spring is around the corner and most peoples thoughts turn to wanting to look good wearing their summer clothes. Now is the time to start your body's fat burning furnace to lean out for swimsuit and shirtless weather. These very simple fat burning weight loss tips will help you get there.
The human body is an amazing thing. It is “hard wired” for survival. One of the major contributing factors to our nation’s obesity problem is that our body’s evolution has not caught up to our present day life styles. The body has a natural instinct to store fat for the coming hard times. The problem is, unlike our ancestors who did have to worry about how to feed themselves during bad weather, food is available to us, in abundance all the time. Since the body doesn't know this it starts storing even more fat than normal as winter approaches. It knows that you have to consume more food in cold weather to generate additional body heat and it doesn’t assume that you will have it. But we do. Hence the fat gained to survive winter, turns into additional body weight for the summer.
Most peoples first thought is to go on a diet and though cutting calories is a sensible plan, what matters more is HOW you cut them. Again, remember, the body is hard wired for survival. A large immediate reduction in calories tells the body “hard times” and your internal furnaces automatically slow down so as to not starve to death. The body doesn’t know you are TRYING to lose weight. Therefore a large immediate reduction in caloric intake (most diets!), results in the body fighting against itself to lose weight in general and fat in particular.
You have probably heard that many small meals is better than 3 large ones. This is absolutely true. But the real weight and fat loss trick is that they can’t be “meals”. I don’t consider 275-300 calories a meal in anyway. But any more calorie intake than this, at a sitting, will result in fat retention. So obviously, this number or less results in fat loss. But you can never allow your body to be “hungry” because it will shut down fat burning. Around 1800 calories a day (for most men, 1500 for women) spread out over the day (6 sessions of eating) will allow your body to think it’s being nourished enough to allow additional calorie needs to come from stored reserves (fat).
Most people have no problem eating often. You have to train yourself to not eat a lot at each sitting. But remember, the body is amazing. In a VERY short time frame (about a week), it adapts to 6 - 300 calorie feedings as sufficient, hunger pains literally go away and the fat loss begins. Diets and starvation is not the answer, EATING often and right is.
About the Author:
Steve Robbins is editor and main contributor to www.muscleandhealth.org. He has been a lifelong fitness enthusiast and has the rare ability to bench press twice his body weight and run a marathon in the same day. At the age of 51.
Article Source: http://www.articlesbase.com/bodybuilding-articles/get-ripped-for-this-summer-480511.html
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August 25, 2008
How You Can Build The Best Physique with Natural Bodybuilding
If you want to build a great physique, consulting with an expert coach will save you a great expense of time and money as well as providing you peace of mind. A great coach will provide you with a scientifically proven training program, for without a good program you have almost no chance of building a great physique. Every great athlete requires a coach to reach there ultimate potential as fast as possible.
The lack of planning and coaching has put bodybuilders at the mercy of slick marketing, pie in the sky supplements, and magazine mysticism that leaves bodybuilders desperate and frustrated. For some reason bodybuilders are so hooked on the “genetics is everything” that they consistently fall prey to giving less then their best effort leading to disillusionment and discouragement. Often times the individual takes steroids and other bodybuilding drugs to compensate for a poor routine found in a magazine or randomly selected exercises performed with terrible form. These individuals also tend to build belief systems that support the use of drugs to build the physique. This mentality is pervasive even at the pro-level and is a cancer to the science of building muscle. Basically once you take the drugs away most people have a terrible physique and an even worse state of physical and mental health.
<br>
<br>For the natural bodybuilder, endless growth is not only possible it is a certainty once the individual diligently follows a step-by-step sound training program. The best programs will be geared so the athlete trains the nervous system to handle increasingly challenging demands so that new neural pathways can be developed to build muscle. The body becomes it’s function is a great truism, so you need to first develop strong neural drives to each muscle group to maximize it’s development.
The training routine also needs to take in account the development of muscle in strategic places which is first accomplished in the foundation phase. In the second phase of training particular attention is directed to smaller muscle groups to improve the shape, function and aesthetics of the physique. Usually accompanying this stage is a dietary regimen that strips away body fat to reveal the underlying musculature. This is a critical aspect to fully realize where one’s physical development is and where improvements need to be made.
The length of time of each phase depends on the maturity of the nervous system, goals of the individual, and body fat percentages. For most trainees these two stages should compromise approximately 1-3 years depending on how fast the individual responds to training and the continuity of the effort exerted. In reality most people take 3-5 years to get their nervous system to the high levels of training capacity in a given discipline.
Cycling back and forth between Foundation training for the structure and Innervation training for the aesthetics compromises the bulk of these stages until the individual gets down to single digit body fat levels with a significant level of muscle mass. At this point a more complex routine is required as the body’s ability to adapt to training has significantly improved. Stricter attention to nutrition as well as advanced supplementation and serious psychological training is then required to overcome perceived limits in performance. This is where most trainees falter and there physical development halts. Intense effort is required to break past this barrier, and this takes incredible self-discipline, and desire.
In this third and ongoing stage both foundation and innervation training are performed throughout workout regimens and training reflects constant change to maximize growth and overcome underdeveloped areas. Each month specialization on weak aspects is a must while maintaining or improving strong points.
This long term healthy scientific approach to bodybuilding is far superior to training using drugs because without drugs the individual needs to first follow sound training science and sound nutritional advice. By building a solid base to your training and nutrition long term improvement is guaranteed and bodybuilding becomes a long term and continually improving pursuit.
Conversely, bodybuilders who use drugs to build their bodies quickly lose there gains once the drugs stop because of poor training and poor nutrition. Also the psychological dependence on drugs cause many top level Bodybuilders to become so depressed after they stop a cycle that their training and physique quickly degenerate thereafter. This loss of identity and false euphoria that drugs create can often lead to other more serious psychological/sociological problems. Natural bodybuilding is a far superior way to build every aspect of your physique as well as your mind and emotional state. Natural bodybuilding is a compliment to a productive and happy level not a detriment.
Many natural trainees continue to improve late into there life. Some people are making gains in their 50’s, 60’s and even 70’s with consistent and applied scientific effort in Natural Bodybuilding. More importantly the long term benefits of Natural Bodybuilding far out weigh any short term illusionary gains that drug use provides...
Technorati Tags: body building,sleep my baby
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August 22, 2008
You Might Find That Using Steroids Alternatives is a Good Idea
Author: Muna wa Wanjiru
While using steroids is one way of quickly gaining body mass it can lead to a number of side effects. These side effects can be harmful to your body both in the short term use as well as the long term usage. Along with a number of other people you might find that using steroids alternatives is a good idea.
Steroids alternatives are used to help develop the muscles and make them strong. Unlike the normal route to building your body these alternatives will also work with chemical enhancements. Before you start using any of these steroids you should be aware that there is a downside to them. This downside will include the fact that your body is now composed of muscles which have been strengthened up quickly and you may become dependent on these steroids.
There is also the fact that some of these steroids like anabolics may be categorized as being illegal. Now one of the best ways to find out if you should use any of the anabolics which are available you might want to consult with your doctor. Make sure that you state the real reason why you want to try out using these steroids.
While these are just a few of the steroids that are used by people you will find that there are steroid alternatives. A few of these alternatives are just as dangerous to your body as steroids are. You could on the other hand see if there are any natural alternatives which can be used. These will of course need to be thought out.
Depending on your needs and the reason why you took the steroids in the first place, you will need to think about what you are doing. The first of the steroid alternatives is that of exercising and food. If you think about it you will realize that people take steroids to increase their bodies’ ability to function under various pressures. The main people who take steroids are those of athletes.
Since these are people who compete in competitions, they need to have their bodies made stronger. The steroid alternatives will be taking food that is known to provide you with good food. You will need to think about food which promotes strength. You will then need to plan on the exercise regime.
With this regime you will be able to develop the muscles in your body slowly at a pace that is beneficial. By looking at these steroid alternatives you will know how you can avoid falling into this trap of having to take artificial means to getting your body into a stronger shape.
About the Author:
Muna wa Wanjiru is a Web Administrator and Has Been Researching and Reporting on Steroids for Years. For More Information on Steroids Alternatives, Visit His Site at STEROIDS ALTERNATIVES
Article Source: http://www.articlesbase.com/wellness-articles/you-might-find-that-using-steroids-alternatives-is-a-good-idea-307652.html
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