Online Fitness Training Blog

The Don'ts of Building Muscle

2007-10-15T13:21:00.001-07:00

Most guys will tell you: They want to be buff.

However, accomplishing this the right way is something that has to be done with care and precision for optimal results.

As there are plenty of bodybuilding training do's that you should follow, especially if you are a newbie for bodybuilding, there are don'ts as well.

Perhaps the one main thing to keep in mind is too much workout with so little time to rest isn't called bodybuilding. Make sure you have alloted more of your time for resting.

In addition, most experts agree that as for your main training routine, sticking to one variation for a long period of time isn't the trick either.

When you have gotten comfortable in a certain exercise routine, it means your muscles are not gaining much.

Now, for safety purposes, don't just do bodybuilding alone no matter how confident you are. Better safe than sorry.

So, there you have it friend, some tips to help you with building your body the best way possible.

To Health.

Aje

Article Posted By Bodyhealthsoul LLC. Stay with us for more information on the Latest Health News, Tips, Healthy Living and Lifestyle choices at http://www.bodyhealthsoul.com

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Building muscle mass is one of the simplest formulas around

2007-09-11T12:30:00.001-07:00

Well, it's safe to say folks that most of us guys want the bulging biceps, cut triceps and broad backs and chests.

In other words, we want the big muscles.

Well, after reading several articles on the subject, it turns out that building muscle mass is one of the simplest formulas around.

But why do we still hear a million and one versions of how best to do it?

Well, after doing some more research, it turns out that the following tips are the ones that matter most for getting bigger and perhaps stronger...

1. Training

To build muscle you must train in a certain way. You need to hit the gym with high intensity, and then get out within 45 minutes. This is because after this period your testosterone levels will begin to reduce and your workout will be a catabolic one, as you watch your cortisol levels rise.

2. Nutrition

Now, to get the most of the calories you do need to focus on quality food. A trip to the drive thru, after purchasing 5 doughnuts is not satisfactory. We are looking for 1-2 grams of protein per pound of bodyweight daily, with an equal quantity of carbs.

3. Drink

Guzzle water as if there is going to be a drought tomorrow. Aim for between 2-4 litres a day. There are a million and one reasons for this, however for the purpose of this article you're going to have to trust me as I don't have the space to go on forever.

While we're on the subject of drink, give alcohol the complete drop and don't touch it! Again, trust me on this as it will destroy your goals making your efforts worthless.

4. Rest

Your body doesn't grow in the gym; it grows at rest so make your life as restful as possible. This will not only provide the optimum conditions for muscle growth, it also prevents stress, blocking it from sabotaging your hard earned muscle.

There you have it, the tips that should help you get the bigger guns!!!

Kick butt and take names ya'll

Aje

Article Posted By Bodyhealthsoul LLC. Stay with us for more information on the Latest Health News, Tips, Healthy Living and Lifestyle choices at http://www.bodyhealthsoul.com

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HOW MANY CALORIES ARE ACTUALLY BURNED?

2007-08-14T16:02:00.001-07:00

By now, we all know that exercise is good for us.

Not only does it help lose unwanted pounds, but it is a great stress reliever.

Another good thing about exercise is that not only does an activity burn calories when active but also during rest. Even then there exist biochemical processes occurring that require energy to drive them.

Calorie metabolism provides the energy for basic bodily needs such as breathing, blood circulation and cellular growth and repair.

Still, experts state that the amount of calories you burn while exercising depends on your age, sex and body composition.

The number of calories you burn is also influenced by the intensity with which you exercise – in general the harder the exercise, the more calories burnt.

Running at 5mph burns 472 calories per hour, whereas at 11mph you can burn 1062 calories per hour.

High impact aerobics also burns more calories than a lower impact workout (413 calories versus 295 calories/hour).

It is said that sports that require intermittent running, such as:

basketball (472 calories/hour), tennis (472 calories/hour), football (531 calories/hour), soccer (590 calories/hour)

give you the ability to burn more calories than less active sports such as:

golf (236 calories/hour), cricket (295 calories/hour).

Whatever, the choice, there really is no excuse to not get active and shed some pounds by burning some calories really eh?

To Health,

Article Posted By Bodyhealthsoul LLC. Stay with us for more information on the Latest Health News, Tips, Healthy Living and Lifestyle choices at http://www.bodyhealthsoul.com

Now, how do you build beautiful female muscle? (expert speaks)

2007-08-07T16:51:00.001-07:00

Now, how do you build beautiful female muscle? The answer is weight training with the proper intensity, right form, and training just enough to stimulate growth.

If building muscle was so easy, how come so many ladies aren't building desired muscle mass so easily?

It's because many ladies are falling victim to the 6 common female bodybuilding errors.

When you can identify the 6 common female bodybuilding errors you can tweak your training program and successfully make satisfying muscle gains.

Common Female Bodybuilding Error #1

Not challenging oneself is the biggest muscle building mistake I witness. Granted, some women train hard, but few challenge themselves each training session.

You can squat 185 pounds for 8 reps and work hard, but unless you challenge your body to do one more rep or 5-10 more pounds, your muscle gains will be stagnant.

Muscle growth occurs when maximal force is applied using progressive overload.

Common Female Bodybuilding Error #2

Failure to employ heavy compound exercises is another training issue. You are not going to build well-developed and dense muscle by doing chest flys and leg extensions.

A compound exercise is a multi-joint exercise, where all the muscles and joints of that specific area are called upon to execute the movement. Compound exercises are the backbone to any muscle building program.

If your training program is lacking compound exercises, it's lacking muscle growth potential.

Common Female Bodybuilding Error #3

Lack of consistency is the third muscle growth error I witness. You are not going to build muscle by working out haphazardly. You have to set a scheduled plan and follow it with full force.

Common Female Bodybuilding Error #4

Failure to give a program enough time to prove itself is another common error. If you want your muscle building program to give you results, you have to be patient.

Jumping from one program to the next is only cheating yourself. How are you going to find out what works for your body if you continually change programs each week without rhyme or reason?

If you want to ensure muscle building success, log your workouts so you can visually see the progression, and be sure that you are challenging your muscles every workout.

Common Female Bodybuilding Error #5

Expecting overnight changes is a very common female bodybuilding error. You can make changes, but they are not going to appear overnight.

When you see well-developed built ladies, they worked hard for that physique. They didn't just pick up a weight and eat right and have that body overnight. Such well-built physiques followed the proper training principals and avoided these common female bodybuilding mistakes.

Common Female Bodybuilding Error #6

Another common female bodybuilding error is training too often. Don't say you are not guilty of it because everyone has trained too much at one time or another.

Weight training for muscle growth doesn't need to be a weight training marathon, and you don't need endless sets and reps every day in the gym. In fact, if you are guilty of overtraining, you will halt your muscle growth.

The purpose of weight training is to tear down the muscle so it can rebuild into a stronger and dense unit. Once you tear down the muscle in the gym, the work is done.

You can have a stable muscle building program just by training 3 times a week for 45 minutes, doing about 3 exercises per muscle group, 2-3 sets of 4-8 reps.

That's it. More is not always better.

Conclusion to Common Female Bodybuilding Errors

If you are serious about building muscle, then stop the training marathons. Set a schedule of training 3 days a week and follow one program for atleast 8 weeks to give it a fair shake. Be consistent and don't expect overnight miracles.

Article Posted By Bodyhealthsoul LLC. Stay with us for more information on the Latest Health News, Tips, Healthy Living and Lifestyle choices at http://www.bodyhealthsoul.com

The proper way to lose weight and stay in shape

2007-08-01T15:24:00.001-07:00

What’s the use of one without the other: strength without aerobic endurance?

They go hand in hand, life salt-to-taste and hand-in-glove.

Suffice it to say that at this stage of physical awareness, everybody wants to know the proper way to lose weight and stay in shape, and there are so many different ways that people go about it.

The sad part is what many people fail to realize about building your fitness muscles is that the best way to get into shape is to find a healthy combination of aerobic exercise and strength training.

For starter, it’s obvious to note that the reason why aerobic exercise is so important to building your fitness muscles is because it helps to regulate the amount of oxygen that flows through all of the important organs and muscles in your body, including your heart, your lungs, and other areas of your body.

The more efficiently oxygen flows through the body, the more easily the body is able to handle additional resistance, making it easier for the body to build its strength and fitness level in the end.

Personally, to balance both components out, I simply do my strength training in the mornings and jog in the evenings…or vice-versa.

So, world…what do you guys suggest…or do I pretty much have it nailed?

I think so…

Article Posted By Bodyhealthsoul LLC. Stay with us for more information on the Latest Health News, Tips, Healthy Living and Lifestyle choices at http://www.bodyhealthsoul.com

Steps to Really Build Up the Muscle You Always Wanted

2007-07-31T21:50:00.001-07:00

Most guys would like to be ripped.

That is the driving force for many a fitness magazine and promotion of supplements in drug stores.

However, like with most things, one has to know exactly what one is doing to really see the benefits of investing time into working out. You just can’t approach the situation and expect good results if certain things are not attended to.

According to experts, in no particular order, here are some tips that could help:

#1 Provide your body with a surplus of calories by ensuring that your caloric intake exceeds your caloric expenditure.
First and foremost, this basic law of muscle growth simply tells you that to build muscle you must consume more calories than you burn!

#2 Consume the right types of calories from the proper food sources.
All calories are NOT created equally and so ignoring this step will slow down your results in a big way!

#3 Increase your water intake
Important for overall health in general and CRITICAL to the muscle building process.

#4 Keep a detailed record of every workout that you perform.
Progression is the underlying factor for progress in the gym so to progress to the next level you must build upon what you did the day before and the week before.

#5 Be prepared to train hard!
To build muscle fast requires working hard in the gym and your gains will stagnate even if you are following all the other steps but are not training hard.

#6 Avoid overtraining by limiting your overall workout volume and by providing your body with sufficient recovery time between workouts.

Avoid overtraining, it's your number one enemy!

I tend to think that ironically, the 6^th and final point might be of the most significance personally, I mean based on my experiences that’s the most important factor herewith.

Hope they can help you out though.

Article Posted By Bodyhealthsoul LLC. Stay with us for more information on the Latest Health News, Tips, Healthy Living and Lifestyle choices at http://www.bodyhealthsoul.com

Just Had a C-Section, what can I do for my abs?

2007-07-30T21:58:00.001-07:00

Well, a lady at my job recently had a cesarean commonly known as a C-section and though it was none of my business, in the course of the conversation, the subject of how to lose weight after it was brought up.

Intrigued on the subject, I google it up and it seems that while many women believe that ab toning exercises after c-section are useless, that actually isn't the case.

Though many women find themselves with the ‘mother's apron' that comes from having a cesarean section, there are ways that you can start to shrink this area and get yourself back into shape.

Experts say that the secret may lie in the fact that you have to do more than simply ab toning exercises after c-section.

They recommend that you also need to diet, do some aerobic workouts in addition to the actual toning work.

Now, you all know that the diet that I promote as the best choice is the Mucus-lean or Mucus-less diet of your raw and or properly cooked Fruits, Roots and Leafy Vegetables.

It’s safe to say nothing come close to systematically help with weight loss, health maintenance and detoxification.

Now, the next step to help ab toning exercises after c-section be effective is to include some sort of cardiovascular workout in your fitness program.

This could be dancing, jogging or taking the baby out for brisk walks of at least forty-five minutes a day, you will help to burn off more calories and increase your metabolism – not to mention your energy levels. Just as long as it elevates your heart rate and can be maintained for a length of time, you are all good.

If you don't have time for a long workout, try to fit in smaller ‘chunks' of workouts to add up to the calorie burn that you want to achieve.

Finally, there are a number of ab toning exercises after c-section that you can use to help tone that section of your body. Here are a few that have worked for other moms like you:

Pelvic tilt – By lying on your back with your feet on the floor, lift your pelvis off the ground while you pull in your lower abdominal muscles. You can either repeat this exercise or you can see how long you can hold your muscles in and then lower slowly.

Side crunches – To help hold in the skin that may be hanging on your stomach, you will want to strengthen your oblique muscles as well. Lying on the ground with your feet on the floor, put your hands behind your head, left up as though you were going to crunch normally and then twist to the side, letting the opposite elbow touch the opposite knee. Slowly twist back to the middle and lower down. Repeat on the other side.

So, I’ll be sure to pass this on to the said lady at work…via email.

Article Posted By Bodyhealthsoul LLC. Stay with us for more information on the Latest Health News, Tips, Healthy Living and Lifestyle choices at http://www.bodyhealthsoul.com

So You want to Jog...be safe...

2007-07-22T22:46:00.000-07:00

Well, so you want to keep fit and stay healthy.

In the myriad of exercise options, one simple yet extremely effective option will be to...jog.

But, like with all things, it comes with its own risks and should be approached with safety.

So to that effect, here are some helpful tips:

fety tips emergency preparedness first aid
· Before you start, consult your physician.

· Warm up before exercise.

Pace yourself.

Pay attention to how your body feels before and after a jog.

Beware of sudden injuries. ti
ps, exercise program, jogging tips

Watch out for acute and chronic injuries.

Treat injuries properly. xercise program, jogging tips

Select the right shoes.

Hope all of these help....good night

Article Posted By Bodyhealthsoul LLC. Stay with us for more information on the Latest Health News, Tips, Healthy Living and Lifestyle choices at http://www.bodyhealthsoul.com

Best Abdominal Exercises May not Even be Intended for the Abs

2007-07-17T21:44:00.001-07:00

Ironically, instead of the conventional ab exercises that well, do involve the abs mainly such as the situps, leg lifts, crunches, etc... do you know there are other fat-blasting high intensity workouts that train their entire body while also training their abdominals hard.

One such could be the indispensable burpees.

it is a calisthenic exercise performed to increase strength and explosiveness. Performed in repetitions it also improves cardio-vascular fitness.

Start in a push up position.
Jump feet forward to a squatting position just like in a squat thrust.
Jump clear of the ground, bringing your knees up to your chest.
Land with feet together, on the balls of your feet..
Drop back to a squat.
Jump feet back to position #1.
Repeat many times

Now in addition to this baby, I am going to show you an example today of one of my favorite abdominal workouts that does not include any direct "abdominal exercises" at all.

1a. Mountain Climbers on Floor
1b. Front Squats with Barbell
1c. Renegade Dumbbell Rows

This will give you one of the best abdominal workouts you've ever had without even doing any direct abdominal exercises. You'll see what I mean after you try it!

Article Posted By Bodyhealthsoul LLC. Stay with us for more information on the Latest Health News, Tips, Healthy Living and Lifestyle choices at http://www.bodyhealthsoul.com

Don’t fail with your workouts…

2007-07-15T18:51:00.000-07:00

Now, I’m not no fitness guru neither do I claim to be one, however, I can confidently say that with the improvements that I’ve seen in my own body, some common sense tips could come in quite handy to help anyone seeking to get as most guys put it…cut!

* Doing the exercises correctly
* Performing each movement as ‘hard' as you can – you should be able to feel your muscle contracting throughout the movement
* Focusing all your attention on your workout
* Avoiding the use of gravity to help your movements
* Doing the workout day after day

It also helps to make sure that you eat right for your type, stay motivated and keep it fun.

Try changing up the workout routines, say strength training in the morning, cardio at night or vice versa and you could implement supersets and stuff like that.

Just adding my 2 cents to the blogosphere.

Peace.

Article Posted By the Webmaster Foras Aje. He invites you to visit his website for more information on the Latest Health news, Healthy Living and Lifestyle choices at http://www.bodyhealthsoul.com

Are you doing your chin-ups

2007-07-09T21:36:00.000-07:00

Perhaps the single most important exercise that one can do for upper body strength, muscularity and tonality might be the all important chin-ups (or pull-ups)

I mean think about this logically for a minute; Take a look at monkeys and apes in the wild. They're in far better shape than human beings. They have greater endurance and flexibility, and they possess far superior strength. The exercises that resemble what these primates do most are pullups (and chinups).

The chin ups builds grip strength in its entirety because the fingers, hands and forearms are all used. Pullups also develop the biceps, triceps and shoulders, giving you powerful strength and superior muscularity. Muscles throughout the entire back are bombarded with enough stress to make them grow stronger, especially the latissimus dorsi and trapezius.

Furthermore, you get a great abdominal workout by doing these babies so is it any reason why you shouldn't add chinups and pull-ups to your arsenal of working out?

Here's hoping that you do...

To Health.

Aje

Simply Hang for Arm Strength

2007-06-24T11:56:00.000-07:00

So, you want to do some pull ups to build you biceps, lats and shoulders put can't do more than 2...if that many?

Well, don't give up getting on the bar just yet my friend, I will have you know that simply performing a dead hang on the bar itself is a good exercise into itself.

Being an isometric exercise, simply grab the bar and hang with feet of the floor till muscular failure (that is till the fingers literally slip off...)

This will not only build grip, arm and core strength, but will also give an immense stretch to the upper (and depending on the position of your legs perhaps lower...) body.

Hey, why do you thing our cousins the Orangutans and chimps are that strong....from hanging from tree branches damn near all day long...amongst other things...but still you get the gist.

To make it even more challenging, try using one arm at at time.

...However, do try to do some pull-ups still my friend, and burpees...and slow push-ups or dips...

Kick Butt and take names homey.

Aje

Why stretching is so important

2007-06-19T23:05:00.000-07:00

Well, I did a 6 mile run today and though it did feel great, I'm glad I no longer have split shins and sore knees and I owe it all to one thing...stretching very well before running.

I always thought: what the hell...I'll just put on my knee braces and run...boy was I wrong.

To adequately get all the muscles needed ready for the demands, you've got to adequately stretch and warm up, so what I could recommend will be for the upper body, simply hang from a pull up bar till muscle failure (of the arms) and for the lower body...some light squats, hamstring and quad stretches should be implemented.

Finding information about stretching exercises is quite hard to do, as there is so much contrary opinion.

Stretching as an introduction to rigorous exercise or sport is undeniably beneficial.

The following exercises will help to warm up the muscles in the body and help to avoid possible injury or strain.

Stretching the back by simply standing or sitting upright with the shoulders pulled back, stomach in, chest out, will never do any harm whatever your age.

It is essential to prepare your body for vigorous exercise by stretching out your muscles in a manner that is comfortable for you.

do note that over stretching is detrimental, that is stretching to the point where physical discomfort and a degree of pain is felt.

Hey, if it's good enough for your dog or cat or other animals to stretch out and extend their paws, then it should be good enough for us mere humans.

Article Posted By the Webmaster Foras Aje. He invites you to visit his website for more information on the Latest Health news, Healthy Living and Lifestyle choices at http://www.bodyhealthsoul.com

Try Burpees for Anaerobic Fitness and Agility

2007-06-02T18:37:00.000-07:00

Like most guys, who doesn't want to be ripped and rocked, yet still possess the quickness and agility similar to one of boxing's finest: Muhammad Ali?

Well, most guys might search but I strongly believe that one stand-out bodyweight calisthenic that may accomplish this could be the simple looking, yet extremely demanding burpees.

What in the world is that...? (you may ask...)

Well, it is one exercise used by most prize fighters to
1. Develop Anaerobic Quickness and Agility.
2. Develop Muscle Tone
3. Warm up and relax between sets

and trust me 8-12 can be a killer.

So how do you do these:

Begin in a squat position with hands on the floor in front of you

Kick your feet back to a pushup position

Immediately return your feet to the squat position

Leap up as high as possible from the squat position

Repeat, moving as fast as possible

You should maintain a fast pace for this exercise. Strive for maximum height with each jump. Most athletes will average between 12 and 15 repetitions per 30 seconds.

So there you go...try them out and see for yourself.

Tips for Achieving A Stunning Physique In Two Weeks!

2007-05-27T10:51:00.000-07:00

Discover Effective Workouts Exercises For Achieving A Stunning Physique In Two Weeks! by bigjonny

As i was researching on the best exercise strategies, i came across a valuable material that can help anyone to quickly sculpt the muscles within a time span of say two weeks. This book was written by Hensel in the late 80s. In it, you find powerful exercise strategies that actually works the whole body to a stunning physique.

As someone interested in sculpting the muscles, the first thing to consider is your diet and exercise plans. On exercises, Hensel recommended dance aerobics. Experiences has shown and proven beyond all doubts that the outlined strategies in that material works very well. The routine of exercises are very easy to implement, yet they can have the most amazing results in two weeks. If you want to go the Hensel way, then below is the exercise routines you will put in place.

If you want a professional advice on how many times you can perform this exercises, i will recommend you do it three times per week. Once you set up a regular schedule of weekly exercises you are set to go. I want you to know that performing this exercise routine regularly can help you achieve a sculpted body within a very short time. Just perform the initial stretching and warm ups before you start the real exercise. I will mention some of the recommended Hensel workout exercises below:

You will need to start with the leg stretching exercise after you have completed the warm ups. This is how you do it; Sit straight on the floor, outstretch your two legs wide apart. Hold your hands over your right ankle by bending towards the floor, and stretch yourself. Sit up, hold your hands over your head and stretch to the left. Once you are done, you can now pull your legs together. Now tuck in your head by holding your knees with your two arms. Bow your head towards the floor. You will notice a little tension on your lower back as it balances your body while your two legs are tucked in. The legs should now be straightened, while your hands should be tucked under the hamstring, this should balance the buttocks. Then you will need to roll and tuck the same way you began. Next, extend your arms over your head while laying flat on the floor.

Move on to the flexes exercise of the legs. Sit straight on the floor with the knees elevated, such that the heels of the foot is the only part touching the floor. Place your elbows on each elevated leg and flex the muscles of the leg. Next, place your arms over your head, and try stretching your legs as wide apart as you can while pointing the toes of the leg such that you feel some tensions in the muscles. Now relax after the exercise.

There are other exercises recommended by Hensel that you can use to sculpt the mmuscles of your inner thighs, lower back, waistline and so forth. Other exercises are kick flexes, leg lift, etc. Other exercises are also recommended for the curving of the muscles while trying to achieve a stunning physique.

Joe Okoro writes about Muscle Sculpting, fitness and Body building in his free reports. You can sign up for his courses and get additional information by visiting: http://musclesculptingonline.com

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Unforgivable Bodybuilding Sins

2007-05-24T09:07:00.000-07:00

The Top 3 Unforgivable Bodybuilding Sins by Vince DelMonte

If you're a hardgainer or natural bodybuilder, you already know how difficult it is to get sleeve-busting muscles. Learn how to avoid these common unforgivable bodybuilding sins that not even the Pope will excuse!

Unforgivable Bodybuilding Sin #1:
Training through the motions instead of training for results

How many times have you gone to the gym and casually lift the same weights; same exercises; same workout order; and same lack of progress? This is called insanity; doing the same thing but expecting a different result. It is also known as training through the motions. Your body is present but your mind is absent. Training through the motions is fine if you are simply interested in stress release and improving your energy levels, but if you are trying to build a body you can be proud of, this won't cut it.

Only results matter, if you expect to see progress.

Consider the analogy of starting your own business. Starting your own business may earn you praise for being a hard worker, disciplined, skillfulness and many other nice compliments but if your business does not make money, the latter perks don't really matter. Whether you agree or not, money is a measurement of whether your hard work, discipline and skillfulness are paying off or not. Lifting more weight, squeezing out more reps in a workout, and completing more work in less time are all signs of measurement.

How to make this sin forgivable?

Stop training through the motions and you will no longer have the illusion that you are improving. Focus on measuring your results and out doing yourself from workout to workout and there will be no doubt that you are moving forward.

Unforgivable Bodybuilding Sin #2:
Not keeping a training journal

Not keeping a training journal piggy backs on the last sin. Imagine trying to run your brand new business without keeping records. You have no idea what's coming in or what's going out. You have no idea why you had a bad month. You have no idea why you had a good month. Training is no different.

History has a tendency to repeat itself

If something worked in the past, why wouldn't it work for the future? If something did not work in the past, than most likely it won't work in the future! If you are not tracking what works and what fails, than your training progress is doomed.

Instead of just recording what you did at each workout, start recording the details. If you had a great workout, let's determine why?

• Is it from the amount of sleep you got the night before?
• Was it a new workout drink you used?
• Was it a different time of the day?
• Did you warm up or stretch longer?
• Did you take an extra day off?
• Were you in a better mood?

How to make this sin forgivable?

The more you know, the more control you have of experiencing the same feeling the next workout. On the flip side, if you had a terrible workout, consider all the same factors to prevent it from happening in the future.

Human nature always want to out do itself.

Your natural instincts will strive for improvement. If you know what the numbers were last workout, you will want to out do yourself. You will want to complete your workout in 47 minutes instead of 50 minutes. You will complete all ten reps instead of eight. You will increase your weights 2.5 lbs instead of stay the same.

The numbers don't lie.

A training journal will keep your progress honest and not deceive you. You might feel incredible after a workout and consider that a sign of improvement but than be disappointed when you realize that you were actually weaker meaning no sign of improvement. Treat your training like a business and it will catapult your muscle progress forward.

Unforgivable Bodybuilding Sin #3:
Broken focus

Here is how I see many people live life. First you want to open up a restaurant. Next week you want to become a police officer. The week after that you want to go to Vegas to become a professional poker player! You will most likely fail at everything you do because of your broken focus and lack of discipline to finish what you start.

How to make this sin forgivable?

A lack of focus equals a lack of results. Start treating your training the same way you would treat your career. If you change your career, every few weeks, you will inevitably become a jack of all trades, master of none. It will not become a question of if, but a question of when. Your training, to build a jaw dropping physique, is no different.

Pick one training program and stick with it

There are a lot of options and it can be difficult to choose just one. However, look at this has a positive, and make your life simple by choosing just one and stick to it for it's entire program length. Don't start a 12 week strength program and than go back to a bodybuilding style program after three weeks because it wasn't working.

You must trust the author of the program and take responsibility for your decision. Do not consult others about a program someone else has written, they are not the author of the program and will only confuse you. Go straight to the source and consult the author of the program if you require clarification, otherwise execute every single detail as prescribed. Stay completely focused and committed to the program you have chosen and squeezing out every ounce of muscle that it promises.

How to pick the right program

Don't start a high-volume training program if you are not prepared to get extra sleep, spend some extra money on supplements and find extra time in the day to eat more food. Don't start a fat loss program if you don't have the time to do double day workouts as sometimes necessary. Don't pick a bulking program if summer is coming up and you want to be ripped for summer. Bottom line, make sure you know exactly what your program entails and that you will be prepared to invest whatever is involved with the desired outcome.

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at http://www.VinceDelMonteFitness.com/ He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.

Article Directory: http://www.articledashboard.com

Obesity is a growing national epidemic.

2007-05-24T08:31:00.000-07:00

Khaliah Ali, Daughter Of Muhammad Ali, Leads Obesity Health Education Campaign by Wendy Mitchell

Khaliah Ali, daughter of former heavyweight champion Muhammad Ali, experienced a life-changing "moment of truth" the year after her son was born. At 335 pounds, more than 100 pounds heavier than her father's best fighting weight, Ali feared her weight would prevent her from seeing her son grow up. This "moment of truth" drove Ali to recognize the severity of her obesity and seek a solution.

Now more than 100 pounds lighter, Ali has teamed up with ObesityHelp, Inc. (www.ObesityHelp.com), a leading resource for obese individuals, and Allergan, Inc., the makers of the LAP-BAND® Adjustable Gastric Banding System, for the "Moment of Truth" campaign. This campaign aims to help the millions who are more than 100 pounds overweight recognize the impact obesity has on their lives and motivate them to discuss solutions with their healthcare professionals.

"It took me more than 30 years to reach my 'moment of truth' and realize the impact obesity had on my life. Until then, I was constantly fighting my weight, trapped in an endless cycle of diets and exercise, and humiliated by the misperception of others that I simply lacked will power," states Ali. "No matter how hard I tried, I was losing the fight against obesity and feeling a deep sense of shame and helplessness."

Ali is not alone in her fight. Obesity is a growing national epidemic. In the United States, approximately 60 million adults are obese and 9 million are severely obese. This chronic disease is caused by one or more environmental (social and cultural), genetic, physiologic, metabolic, behavioral and psychological factors, and in 2000, cost this country $117 billion in direct and indirect costs. These individuals face serious health consequences, including increased risk for Type 2 diabetes, heart disease, stroke, high blood pressure, sleep apnea and premature death.

Like Ali, many individuals cycle through ineffective diets and, despite consistent efforts to lose weight, struggle for years or sometimes a lifetime with obesity. In 2004, at more than 270 pounds, Ali fought back with the help of the LAP-BAND® System procedure, the only FDA-approved adjustable gastric band for use in weight reduction for severely obese adults.

"I now have the tool I need to win," states Ali. "By sharing my journey, it is my hope to help others reach their own 'moment of truth' and see the possibility of life without obesity."

While obesity is now recognized by leading government health authorities, such as the National Institutes of Health (NIH), as a disease, unfortunately, treating this disease remains a challenge. The NIH has reported that people in weight-loss programs lose only about 10 percent of their body weight and gain most of it back within five years. For people who are morbidly obese, or more than 100 pounds overweight, weight-loss surgery has become a clinically accepted effective treatment option for long-term weight control.

"Many ObesityHelp community members share Khaliah's experiences," said Eric Klein, founder of ObesityHelp, Inc. "It is our hope that this campaign will help the millions of individuals struggling and living a life compromised by obesity to identify their pivotal moment and begin their journey to find a solution."

Consistent with the Prochaska and DiClemente's behavioral change model, a "moment of truth" experience, such as having a child, often triggers individuals to take action to overcome obesity. In an effort to help others identify their personal turning point and assist them in finding a solution, the "Moment of Truth" self-assessment tool was developed.

To learn more about Khaliah's story, the "Moment of Truth" campaign and to access the self-assessment tool, go to www.momentoftruth.org.

Khaliah Ali, daughter of former heavyweight champion Muhammad Ali.

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Remember, Diet and nutrition are essential elements in bodybuilding

2007-04-13T06:05:00.000-07:00

Bodybuilding is getting more and more popular as it is a sport that requires both discipline and physical endurance. People involved in bodybuilding either do it as a way of getting in better mental and physical shape. More serious bodybuilder will aim at participating in bodybuilding competitions and are always striving to get to the top level in their category.

When involved in bodybuilding, a person has to watch her diet to ensure she is getting the proper amount of proteins and nutrients to build her muscle mass. A current misconception is that bodybuilders have to avoid carbohydrates. In fact, they eat them to help release energy in a steady stream rather than in spurts.

Carbohydrates are also known to help the body recuperate from the training regiment. Some bodybuilders choose to eat quick digesting sugars after their workouts. It is believed this process helps recover the glycogen in the muscles.

Diet and nutrition are essential elements in bodybuilding. It is recommended to do extensive research in this area or hire a trainer before getting involved in bodybuilding. Nutrition can play a major role and account for a big part of a successful bodybuilding program.

For people involved in competition bodybuilding, their training will be focused on acquiring an overall balanced, strong and healthy body.

Bodybuilding competitions are now judged by a panel who considers way more than just the size of the candidate’s muscles.

In a competition, the total scores of different factors are combined to determine the overall points. The winner at the end of the competition is the one with the most points. Natural bodybuilding gathers people who trained without any use of external supplements. It is much more intense and difficult that traditional bodybuilding. It requires harder workouts and a stricter diet. There are also stricter qualifying guidelines, but the winners as well as competitors in these competitions know they did all the work themselves without any supplements. Natural bodybuilding is gaining in popularity as there is a trend towards more natural training is all sports.

Teen Bodybuilding

Bodybuilding for men has been a competitive sport since the 1800’s. Women started participating in bodybuilding competitions around the mid 1900’s. In recent years, teenagers have demonstrated a growing interest in bodybuilding.

An added benefit to the physical ones is that teenagers involved in a bodybuilding program learn about discipline and good nutrition. They also acquire a lifestyle that will be beneficial for the rest of their life.

By: nathfiset

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Are you picking up that latest body building magazine?

2007-04-12T06:15:00.000-07:00

Are you sick and tired of picking up that latest body building magazine off the shelve, opening it to the latest program on the current bodybuilding star and discovering that he is using a six day split program that has you in the gym for four hours and day!!

What it won't tell you is that the guy is a professional and probably doesn't have to hold down a steady job, pay off a mortgage or raise a couple of kids.

The thing is you don't have to train like an athlete to put on muscle, all you need to do is follow these action ideas below and you will start making big gains fast without spending all your time in the Gym.

Lets have a look:

1/ Back to Basics - To build muscle you must train short and with intensity, you only have a limited amount of energy per session. Tests reveal that blood sugar levels drop dramatically after 20 minutes, so exercise selection is crucial.

Compound multi-joint movements have to be used as these offer more training stimulus, are more functional and heavier loads can be lifted. Examples of compound movements include squats, bench press, dips, and chin-ups. Performing three to four exercises with high intensity during a session are what is needed.

All the main structures of the body are worked hard during this time, remembering that as you get stronger in your upper body exercises i.e. Dips, Lat Pull downs, you will also add size to your upper arms as well as your shoulders.

Working on these big compound movements has a knock-on effect throughout the whole body; there is no need for specialization techniques or isolation movements.

The thing is, the whole body is worked hard, rest and recuperation is allowed to take place and at the next exercise session we push out a few more reps than before with the same weight, then we have gotten stronger i.e. more muscle.

2/ Perform One Set Per Body Part - Having performed one set of an exercise to total failure then it should be near on impossible to generate the same force and intensity for another set.

If you are able to generate the same force and intensity for this second set then the first set was not worked hard enough.

If you give the first set 100% effort and work it to total failure (You cannot move the bar after the last rep) there is no more requirement for further stimulation.

Therefore you need to do one set per exercise, remembering to complete the training session in 20 - 30 minutes so to have the most stimulus as possible and then move on to the next exercise.

Current research shows that single set training is as beneficial as multiple set training, decreasing the chances of over training and saving energy for other lifts required during the workout.

Because you are doing one set per exercise, you will have to work it hard and to total failure.

3/ Cycle Your Strength Training - The development of muscle and strength is interrelated so the exercise session will have to be designed so that increases in strength are equal to increases in functional muscle.

Cycling intensity through changes in repetitions and poundage's throughout your training program is an effective way to maintain progression and avoid training plateaus.

4/ Don't Train To Long - Training itself causes the breakdown of muscle tissue. When a person trains very intensely cortisol is released into the blood stream, which causes the breakdown of muscle tissue.

The amount of cortisol released is highly dependant upon the length of training time.

Therefore to minimize this effect training should be completed in the absolute minimum time required which is no longer than 20 to 30 minutes max.

Your blood sugar levels are also dropping by this time, so do what you have to do in this time and get out of the gym, go home and grow.

5/ Don't Cheat - Do not cheat on your reps! Every strength-training trainee runs into this problem sooner or later and it will grind your gains to a stand still. There are many ways to increase the intensity of your sets and the weights used in order to maximize results.

Cheating to increase your weights actually takes strain off your muscles and places it on your joints, which is counterproductive.

Now that you are armed with this information, you wont need to spend all of your time in the gym, by all means workout hard while you are in there but when you are finished go home and grow and enjoy life.

By: bigbubby

Gary Matthews is the author of the popular fitness eBooks Maximum Weight Loss and Maximum Weight Gain. Please visit www.maximumfitness.com right now for your 'free' muscle building e-course.

many reasons why your muscles won’t grow

2007-04-11T06:41:00.001-07:00

There are many reasons why your muscles won’t grow or why your muscle growth is retarded. One main culprit for your muscle tissue to in a catabolic and not in an anabolic state is the stress hormone called cortisol. This stress hormone, cortisol, is produced by your body when you are under stressful situations.

Yes, any type of stress, whether they are mental stress, physical stress or just emotional stress will trigger off an increased in the production of cortisol hormones. A high level of cortisol is always a bane for bodybuilders and that in itself, is creating more stress.

When you exercise or especially weightlifting body building exercises, you are placing a tremendous stress on your body. This in turn will cause the cortisol hormone in your body to rise to unacceptable level which may destroy your muscle tissues, bone density and causes weight gain especially abdominal fat. Ohhh...that abdominal fat that would not go away.

This hormone hates your muscles and wants you to grow fat. It takes away protein from the muscles. However to be fair to this hormone, the cortisol hormone has its positive functions.

Cortisol is produced by the adrenal cortex and is commonly known as a stress hormone because the level of cortisol in your body rises sharply when you are under stress. This hormone plays an important role in your body’s metabolic function, it facilitates cardiovascular function, carbohydrate metabolism and controls inflammation. After all, it is a steroid hormone.

As more cortisol is being produced, your muscle tissue breaks down further since the amino acids from your muscle protein is being converted into glucose for energy. This hormone also blocks new muscle tissues from growing because it interferes in protein synthesis in your muscles.

How to lower cortisol level?

• Get enough sleep – Let your body recuperate from the day’s stress and let the body rebuild its wears and tears. A lack of sleep will put your body under further stress and thus increasing cortisol levels.

• Avoid stress – Take up yoga, read a book, take a break from whatever you are doing. Learn meditation and breathing techniques to reduce everyday stress. Take a week or so break from your exercise routine after 6-8 weeks of regular training. As your body learns how to relax, the level of cortisol hormone will fall correspondingly.

• Do not over train – Over training is a common issue amongst athletes of all types. This is especially so in bodybuilding and weight lifting. You are already damaging your muscles when you lift weights, don’t let cortisol hormones rob your muscles of the much needed proteins and preventing muscle repair and growth.

Once your body and mind is free from stress, your cortisol production will be at a healthy level and you will once again see your muscles growing, provided that you are doing other things that are conducive to getting your muscles to grow.

By: Chris Chew -

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Chris Chew is a fitness personal trainer for fashion models, actors, pageant winner sand other celebrities. He is the author of Lose Fat Build Muscles Quickly! and Singapore Fitness Trainers

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The tendency to overtrain

2007-04-06T06:36:00.000-07:00

You can only build muscle tissue if you can generate progressively stronger muscular contractions, so this calls for an emphasis on finding ways to increase exercise intensity. This should not be confused with exercise duration as maximum training intensity will actually shorten the time needed to achieve maximal muscular growth.

In an earlier article I outlined the ways in which you can intensify your training. Here we'll focus on the role that partial repetitions have to play in intensifying the training effect.

One of the biggest dangers confronting serious bodybuilders is the tendency to overtrain. Bodybuilders at the advanced level must resist the temptation to seek improvement by simply adding more exercises or extra workouts to an already demanding schedule.

One way to maintain progress yet avoid overtraining is to make constructive use of partial repetitions. This allows the introduction of additional intensity without adding significantly to the duration of training. To get the most out of partial repetitions you should follow these simple steps:

1. Use a much heavier weight than you would for the full range version of the same exercise.

2. Perform partial reps only from the halfway stage or mid-point of the exercise.

3. Use this method primarily on lagging body parts.

4. Perform only one exercise for one set per body part.

5. Use only as a supplement to full range movement exercises, not instead of.

By: Rick Mitchell

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Rick Mitchell has written numerous articles aimed at helping athletes, from beginners to advanced, understand how to build muscle and increase strength. He has also developed several supporting web resources including Muscle Building Tips

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Reasons women should perform resistance training:

2007-04-05T06:39:00.000-07:00

Woman tend to shy away from weight and resistance training, especially heavy lifting. They prefer to do light weights with lots of reps or long slow cardio. Many think lifting heavy weights will bulk them up which is not possible because women lack the male hormone testosterone. The also feel long slow cardio will take body fat off faster when moderate to heavy weight training is far more metabolic.
Here are several reasons women should perform resistance training:

1)You will get stronger without putting on a lot of lean muscle mass. Some lean muscle is desirable as it improves your appearance and raises your metabolic rate. You will not, however, bulk up. The strength you gain will make everyday activities much easier.

2)You will lose bodyfat. Weight training is the fastest way to lose fat. Gains in lean muscle mass mean increases in metabolic rate and calorie burning 24 hours a day.

3)You will decrease your risk of osteoporosis. Research has shown that weight training can increase bone mineral density just like weight bearing exercise. Add some dietary calcium and you have a good program for not developing osteoporosis.

4)You will improve your mood. Weight training has been shown to improve both depression and anxiety. It also raises self esteem and gives you a sense of accomplishment.

5)You will reduce your risk of diabetes. Resistance training improves how the body processes sugar which can reduce the incidence of diabetes. Adult-onset diabetes is growing and research indicates that weight training can increase glucose tolerance.

6)You will reduce your risk of heart disease. Improving cardiovascular fitness has always been a part of the aerobics domain. No longer! Research has shown that resistance training can improve heart health in many ways. These include improvements in cholesterol profiles, lowering blood pressure and reducing coronary artery disease.

7)You will reduce your risk of injury, back pain and arthritis. Building stronger muscles also builds stronger connective tissue between the joints. Strengthening the lower back is also a very successful method to reduce low back pain.

8) You will improve your recreational and sports performance. Weight training improves overall athletic ability. Your exercise performance will increase dramatically if you weight train

Over the last decade, researchers have made strong arguments for the participation of women of all ages in resistance training. Still, the number of women who actually heed this advice is lower than expected. Now that you know all the benefits, grab yourself a personal trainer if needed, and start pumping iron for optimal health.

By: Lanny Schaffer, Ph.D-4885

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Dr. Lanny Schaffer is an Exercise Physiologist and the President of The International Fitness Academy. For more cutting edge fitness and training information go to www.aerobic-exercise-coach.com

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Things You Must Know Before Running A Marathon

2007-04-04T21:12:00.000-07:00

1. Proper preparation prevents poor performance
One of the biggest mistakes you can make before running a marathon is to assume that ‘it’ll be alright on the day’; ‘The crowd and adrenalin will get me round’; ‘How hard can it be to run 26.2 miles?’ Make no mistake, it is a very long way and people can seriously damage their health by underestimating the challenge. Proper preparation involves doing some consistent training and following a recommended programme set out by an expert. It also involves investing a little bit of money in good running shoes and other equipment.

2. Running a marathon requires a lifestyle change (sorry, it just does!)
If you are serious about running a marathon well it will require three major lifestyle changes, at least for most of us it will.
• You need to sort out your nutrition. What I mean is that no serious runner will put junk into their body and expect to perform well. I’m afraid that means MacDonalds and their likes need to be shelved for the duration of training and your intake of fruit and vegetables needs to increase dramatically.
• You need to sort out your hydration. Most of us are actually permanently dehydrated through a lack of water. Whilst training for a marathon drink much more water than normal and severely cut back on your alcohol intake. I’m afraid that alcohol is poison to a runner.
• You need to rest much more than you used to.
3. Your pre-race preparation can make all the difference between success and failure.
The worst thing you can do is just swan up to the start line and start running. It won’t be long until you’re a dying swan if you do that! Without proper pre-race preparation your race can be over before it begins. Here are a few vital things to get right before the race begins:
• Think carefully about what you will wear on the day. Don’t wear anything new but only what you’ve already trained in.
• Don’t get freaked out by the starting procedure. Give yourself plenty of time and take some warm stuff in case you are held up. A bin bag is always good in case it’s cold. Warm up properly so that you don’t get any pulled muscles.

4. Get your mind sorted out for the actual race
• Prepare your mind. Visualize the course as much as you can.
• Visualize finishing and celebrating.
• Everyone has negative thoughts. When they occur just push them away and remind yourself of the good training days.
• Apply lubricant to areas that will chafe.
• As you warm up check that you don’t need a last minute toilet break.
During the Race….
• Do not "race" during the first 20 miles of the marathon. Start slowly!
• Do not panic if the pace seems wrong. Many things can happen, it's a long race and there will be plenty of time to make up early slow splits.
• If it's windy stay behind other runners and shelter from direct head winds.
• Do not race through the water stations. Stop if necessary. Finally, and most important, HAVE FUN!
5. A good after-race strategy is crucial if you want a quick recovery.
Many runners find themselves in great pain after a race. So much so that it puts them off ever running another race. Here are a few tips to help you get back to normal living as soon as possible.
• Immediately after finishing you should try to keep walking for 5-10 minutes to allow your legs to cool down. If the weather is cold, windy, or wet make an effort to get inside or back into warm clothing. Keep drinking small amounts of water or sports drink if your stomach will allow it, even when you feel you no longer need to. My personal favourite is ‘Complete’ from the Juice Plus+ organization.
• Ice any sore spots immediately.
• As soon as you feel like eating, begin with small amounts of easily digestible food that you know will agree with your stomach. Although carbohydrate replacement is vital, protein is important for rebuilding damaged muscle tissue immediately following the race and for the next few days. Drink a lot of water for 48 hours.
• Keep your legs elevated as much as possible for the 24 hours after the race.
If you found this article at all helpful then please visit my blog which is updated regularly with helpful advice and my own personal take on marathon training and nutrition. Go to resource box.

By: wully-m

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www.marathontrainingandnutrition.blogspot.com www.juiceplus.co.uk/+mm026962

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