Author: <a title=”The Bodybuilding Trainer” href=”http://www.articlesbase.com/authors/the-bodybuilding-trainer/50648.htm”>The Bodybuilding Trainer

Teen body building is rising in popularity as many young people decide that they want to get fit and be healthy.  Starting an exercise program when you’re young is a great way to stay fit for life.  However, teens need to take into consideration a few things before they start a body building program.

Because a young person’s body isn’t fully developed, it's important for a teen to be cautious when starting a body building workout.  Here are some guidelines to follow for a teen who wants to get into body building:
* Teens under the age of 13 should never start an intense weight lifting regimen. It’s alright to start exercising, but stick to low-impact exercises like push ups and chin ups.  Leave the weight lifting until later.
* Squats and dead lifts can be started after the age of 16.  These exercises require a great amount of precision to be done correctly.  If you do not do them the right way, you can cause serious injury to your body.<br />* There is no reason you should ever take any type of testosterone supplements in your body building program.&#160; Teen boys naturally have a large amount of testosterone already in their bodies.  When a testosterone supplement is added to a teen body building program, you risk stunting your growth.
* Your diet should include a large amount of protein and carbohydrates.  These two nutrients provide you with energy and muscle building power, so be sure to eat right.
* Rest is also very important in a teen body building program.  Not only will sleep help you concentrate more and be an effective exerciser, rest will also help your body prepare itself for another workout and repair whatever damage was done during the day.  Muscles grow at night when you’re asleep, so get a minimum of 8 hours of sleep per night if not more.
* If you are serious about body building as a teen, it’s important that you stick with your workout program and keep an eye on your ultimate goal.  Unless you have a very good reason, you need to stick with your workout plan and not skip days in favor of other activities.<br />
Body building is a great way for a teen to get fit, lose weight, and stay healthy.  If you start being conscious of your body and your health when you are young, you are setting the stage for a healthy adult life as well.  In general, teen body building is a great way to achieve the goal of a healthy body and a healthy life - just be sure you aren’t pushing yourself beyond your limits.  Use the advice of adults, and start today!</p><strong>About the Author:</strong><br />

Visit The Bodybuilding Trainer to find out more about <a href=”http://www.bodybuilding-trainer.com/bodybuilding_workouts/bodybuilding_workouts.html”>bodybuilding workouts</a> and bodybuilding routines.

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Author: Aditya Chatterjee

Good nutrition, cardiovascular conditioning, and abdominal training are necessary to get firm and flat tummy according to exercise physiologist Kelli Calabrese. To have 6 pack abs you need to lose fat first.

What’s the best way to lose fat?

You have to burn more calories than your calorie in take. This means you have to do enough fat burning workouts and you need to start taking balanced healthy diets.

In this article, you will learn what kinds of fat loss exercises, diets are helpful for you to get those 6 pack abs.

Importance of cardio in fat loss

It is proved that cardio has the best impact on quick fat loss. A good cardio session burn the fat not only from your stomach but also from your whole body. Aerobic exercises are must whether you want to reduce belly fat or want to lose fat from your chin or from chest.

Healthy diet will help you to maintain weight and aerobic exercises like jogging, swimming or running on treadmill will help you to lose fat.

Does muscle building help you to remove stomach fat?

Muscle building is another fat loss secret. You need to do crunches, leg raise to tone up your stomach, thigh and lower back muscles. Muscles building improves metabolism and boost in metabolism expedites fat burning. Regular exercises also help you to get strong thighs, 6 pack abs, remove chest fat etc.

Tips of healthy nutrition for fat loss

Healthy diet definitely helps you to reduce stomach fat fast. To change life style & food habit is not simple. You need to consult nutritionist for a balanced fat loss diet. You need to take small but definite steps to improve your food habits like reduce the amount of food, replace soda, coca cola by simple water.

You should not skip break fast and you should take light dinner by 7:30 PM everyday. You should go to bed by 10 PM and sleep for at least 8 hours.

Can women get 6 pack abs ?

Genetically men has advantage over women because women bodies store more fat than men. According to Calabrese, men generally lose weight quicker as a result of regular exercise.

You have to remember that you need to have strong stomach muscles. 6 pack abs is not must for healthy livings. Do not spend unnecessary time behind stomach exercise

Proper exercises, diets, drinking sufficient water, proper sleep are the four top secrets for fat loss. Once you take care of these four things, you will lose your stomach fat quickly.

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Author: Tim Staines

Have you ever wanted to have that body that you can be proud of? Do you want to confidently walk around the beach with your shirt off? If you answered yes to any of these questions, then what you want is to gain some muscles or to have a muscular or ripped body.

If you want to get a ripped body, then you definitely need to go to the gym and start lifting weights. However, you have to remember that lifting weights alone will not promote muscle growth. There are basically lots of things that you need to consider when you go to the gym and when you want to build muscles. First of all, not all exercise programs are designed for body building. Also, not all exercises are effective in promoting muscle growth.

If you really want to gain muscles, then here are some body building tips that you need to remember.

First of all, body building is basically a three day exercise regime. On the first day, you should try exercising the chest and the triceps. You should at least do four exercises for each muscle group. For the chest, you should do the bench press, inclined barbell press, lying dumbbell fly, and cable crossover. For the triceps, try the kickbacks, barbell triceps presses, close grip bench press, and V-Bar pull down.

For the second day, work your back and biceps. For the back, you can do the bent over barbell row, Romanian dead lift, dumbbell lying row, and cable seated row. For the biceps, you can do the alternate dumbbell curl, standing barbell curl, preacher curl, and cable curl.

For the third day, work on the legs and shoulders. For the legs, you should do the squats, leg press, leg extension, and seated calve raises. For the shoulders, do the barbell behind neck press, military press, Arnold press, and shoulder press.

For every exercise, you should do at least 3 sets with 10 repetitions for each set. You should also remember that in each day, you should exercise your abdominal muscles with sit ups, weighted knee raise, and hanging leg raise. For each exercise, you should do at least 2 sets with 30 repetitions each.

These are samples of the exercises that you should do. You can work out 3 times a week or if you have time, you can work out 6 times a week with Sunday as your rest day.

It’s usually up to you on how you schedule your workout regime. However, you have to remember that you shouldnt forget to rest. And, you have to have adequate sleep in order to promote muscle growth. Another thing that you need to remember is not to do the same exercises for two consecutive days.

Also, every two weeks, you might want to change the whole program with whole new sets of different exercises for the same muscle group. You will see that there are quite a lot of exercises that you can do.

Remember these tips and you can be sure that you will be able to promote muscle growth or muscle gain. As you can see, it is quite easy for you to build muscles on your body. All it takes is dedication and proper execution of the exercises. In just a short time, you will see positive results with your body.

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For more information please visit What Is The Fastest Way To Gain Muscle

Article Source: http://www.articlesbase.com/muscle-building-articles/exercises-that-will-promote-muscle-gain-602655.html

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Making a bodybuilding routine can be very confusing. Many questions can arise. How many days should I work out, How many sets and repetitions should I be doing, What body parts should I workout together, How much protein do I need per day? I know now that when I first started working out I really didn�t have a clue of what I was doing. I can remember watching Body Shaping on ESPN and reading muscles magazine to get the latest tips. Yes I did learn a few good tips, but trial and error has been my best teacher.

One thing I do want to promote about exercise is how it can change your life. Working out is a great way to really learn about yourself. Yes, its physical, but I believe it�s more mental. It�s takes a huge responsibility to make a commitment to stay on a workout program. Many things can happen on your journey, injuries, slow results, holidays, friends, but when you fight through those and stay focused on your journey, that�s when the real results happen. Once you see how you have transformed your body and mind, you believe anything is possible. With that said, I will now share some advanced bodybuilding techniques that have worked for me.

The next few paragraphs I�ll share some exercise principles and advanced techniques that have helped me with my exercise goals. This program has helped me gain over 50 pounds of muscle my first 5 years of bodybuilding. Consult your local physician and Certified Strength and Conditioning Specialist for proper exercise prescription.

How many sets and repetitions are recommended?

My resistance training workouts are no longer than 45-60 minutes. After a certain amount of time your levels of muscle building and fat burning hormones that your body produces (such as testosterone) begin to drop. So instead of helping our body grow (anabolic state), your hinder its growth and recovery if your training is too long (catabolic state).

The general rule is to perform 3 sets of each exercise. I suggest 4 sets of each exercise. First set is the warm up set. Use a low weight for each new exercise getting the muscles warm and your body using proper form. Example: Chest press, I usually use 70 lbs dumbbells, but for my warm up set I would use 40 or 45 lbs.

Sets should be of 8 - 15 repetitions each. Again it will depend on your goal. Studies show that lifting at least 10 reps helps release growth hormone, which is one of the best hormones for muscle growth.

What kind of bodybuilding techniques work the best?

A number of techniques have been developed to make weight training exercises more intense, and thereby potentially increase the rate of progress:

1. Drop sets - I love drop sets and strongly encourage you to implement them into your exercise program once you have worked out for at least a few months and learned proper form. Drop sets do not end at the point of momentary muscular failure, but continue with progressively lighter weights. Example: I�m doing Biceps curls with 35 lbs dumbells, as soon as I finish my set, I drop the weight to 25 lbs and immediatly start a new set. You can even do this another set and drop the weight to 15 lbs. I recommend doing the drop at least twice and up to five times. You are guaranteed to see results with this one, but be carefult not to hurt ourself. Injuries are the biggest de-motivator and sometimes take up to 1 yr to heal. That�s the last thing you want. Know your limits. Pushing too hard will only hinder your results.

2. Pyramid sets - In a pyramid the weight is first increased, and then decreased over a series of sets. A full pyramid typically includes five sets of approximately 12, 10, 8, 10 and 12 reps. The first two sets are performed with light to medium weights to warm up the muscles. The middle set uses the heaviest weight possible. The last two sets are drop sets, and further fatigue the muscle with progressively lighter weights. This technique provides a combination of volume and intensity, and is therefore popular with bodybuilders. However, the full pyramid may be too much for a beginner to handle, so it is only recommended for experienced trainers.

3. Supersets - Supersets combine two or more exercises with similar motions to maximize the amount of work of an individual muscle or group of muscles. The exercises are performed with no rest period between the exercises. An example would be doing a seated row, which predominantly works the back and bicep muscles, and then moving to an exercise that works chest such as the basic pushup. You can really get a quick, but effective workout with supersets.

4. Super slow - Super slow repetitions are performed with lighter weights. The lifting and lowering phases of each repetition take 10 seconds or more. This exercise has given me great results.

5. Negative reps - Negatives are performed with much heavier weights. Assistants lift the weight, and then the weight trainer attempts to resist its downward progress. Alternatively, an individual can use an exercise machine for negatives by lifting the weight with both arms or legs, and then lowering it with only one. Or they can simply lower weights more slowly than they lift them: for example, by taking two seconds to lift each weight and four seconds to lower it.

6. Forced reps - Forced reps occur after momentary muscular failure. An assistant provides just enough help to get the weight trainer past the sticking point of the exercise, and allow further repetitions to be completed. Weight trainers often do this when they are spotting their exercise partner. With some exercises forced reps can be done without a training partner. For example, with one-arm biceps curls the other arm can be used to assist the arm that is being trained.

7. Compound sets � Compound sets have 2-4 exercises per body part in succession. Indivuals perform one exercise to fatigueThis creates a fatigue and helps develop muscle mass. Example: Chest � Chest press, then immediately after, you do incline chest press.

What body parts should I work together?

This is the program that I have followed for myself and is only a recommendation. I suggest splitting your body parts into two different days. Example: Monday � Chest, shoulders, triceps & abs would be one day. The next day on Tuesday � Back, biceps and legs. Take Wednesday off and start routine over on Thursday. Saturday and Sunday let your body recover from the week. Start same routine over on Monday. Do 3 exercises for chest and back, 2 for shoulders, triceps, & biceps and 6 sets for abs.

Example of day 1: Chest - Chest press, incline chest press, cable chest fly, pushups also work great with a compound set for chest. Shoulders - dumbell shoulder press and side lateral raise. Triceps - Tricep pressdowns and tricep kickbacks. Abs � ball crunches, plank, bicycle, v-up, torso twist for obliques.

Example of day 2: Back - Seated or standing row, lat pulldown, pull ups(assisted), rear deltiod exercise, & reverse fly. Biceps - Bicep curls & preacher curls. Legs � Squats, leg presses, lunges, and calf raises.

The reason that this program makes complete sense is that those muscle groups work together . Everytime you do a chest press, you are using your shoulders and triceps. Everytime you do a standing row, you use your biceps. So fatiguing those muscles in one day and then resting for two, gives your body the best chance for growth.

Every bodybuilder has gone through overtraining during their exercise program one time or another. We get so into the workouts and want to grow, we end up going to the gym 6-7 days a week. This actually defeats the purpose. Some may differ, but this my experience. Remember, injuries can completely stop your progress.

Another key component of bodybuilding is how fast you recover. A big factor in how your recover fast is the nutrition that you put into your body. Eating correctly for what type on goal you have is crucial. I learned the hard way. It took me a few more years than the average bodybuilder to see the results I was looking for. In my next article I will share some of personal nutrition secrets that helped me pack on 50 lbs of muscle.

Please feel free to make comments and share what has worked for you. Also share how exercise has changed your life.

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This is by far the most frequently asked question. Abdominal muscles are the most desired muscles that people (male or female) want developed and improved.

Usually, the questions are followed by comments such as, “I do 100 sit-ups a day and I’m not seeing any results.” First, you must outline the information you need to improve your body in this region, which is often referred to as the �core� region. And this core musculature is made up of many different muscles and muscle groups. To target the entire core area you must address each of these groups and prescribe specific exercises. All that we do must correspond to improving not only aesthetics but also their natural function if you want results.

Exercise is an extremely important, however not the only factor considered when defining the midsection. Everyone has abdominal muscles; however, most of the population never sees them due to the “spill over effect” of fat hanging around their midsection. The trick or solution to finally viewing the abdominal region underneath is simply a core-conditioning program coupled with a fat loss nutrition program. If you want to see the core region and the six-pack, the fat has got to go. This is done through diet. The shape of what lies beneath depends upon your conditioning.

By making a couple of adjustments to your current schedules, you can have those prized abs you�ve always wanted within a couple of weeks or months in extreme cases, and not years as you might have expected.

I’ll be the first to admit; abdominal information can be confusing. We hear too many different concepts, opinions, rumors, and theories from experts, doctors, personal trainers, friends, teachers, infomercials; know it alls and even our parents.

Learn the facts, what information is good, and what myths and rumors about abs can be thrown out at My Stomach Exercises

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Author: James Wong</a></strong><br />

The situation you are in, trust me, I have been there before and I have failed to get those flat abs going from gadget to gadget, machine after machine. You have probably, like I did, spent tons of money on so called ab machines that promise abs with just 5 minutes a day or whatever catch phrase they use.