Saturday, November 28, 2009

Ingredients of Bodybuilding Supplements

With the number of discount bodybuilding supplements available to the public now, it can be confusing to know which supplements are the best for your particular goals. One way to help choose a supplement is by considering the ingredients.

Creatine is a common ingredient found in discount supplements. It exists naturally in your body and can be found in foods such as tuna and red meat. However, you can?t get the creatine amounts you need simply by eating more of these foods, because they are also high in saturated fats. Creatine based products help give your muscles energy. It is especially effective in providing energy for muscle movements that are quick, making it ideal to help increase the efficiency of your workouts. If you have just started taking creatine, you will notice that it helps you put on weight rapidly, especially during the first month.

L-Glutamine is another popular ingredient in bodybuilding supplements. Glutamine is a naturally occurring amino acid found in your muscles. During training, glutamine levels drop dramatically, and it can take almost a week for them to return to the levels that they were prior to the workout. L-Glutamine supplements work to stop this depletion. Glutamine also plays a role in maintaining the immune system and the health of the small intestine. Because it is so often depleted by bodybuilders, they are more susceptible to illness. Taking a glutamine supplement can not only help maintain muscle mass, but can also help to keep you healthy.

Ribose is another naturally occurring ingredient that helps with muscle energy. Supplementing with ribose will help you recover quicker from intense workouts, allowing you the opportunity to make rapid improvement. Ribose is taken in large doses initially in a process called ?loading.?

These are only a few of the active ingredients that you might find in supplements. Most supplements also have some sort of flavoring that makes them more pleasant to take. When selecting a supplement, you will need to do a careful evaluation of what you are hoping to gain by taking it. You should investigate whether the particular ingredients bring with them any side effects and determine whether the benefits outweigh any negatives. Many gyms or body building associations have trainers who can provide guidance on which are the best supplements to take. With a little bit of research, you should be on your way to increased muscle mass and optimal performance.

Natalie Aranda writes about health and fitness. With the number of discount bodybuilding supplements available to the public now, it can be confusing to know which supplements are the best for your particular goals. One way to help choose a supplement is by considering the ingredients. Creatine is a common ingredient found in discount supplements. It exists naturally in your body and can be found in foods such as tuna and red meat.

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The Facts and Myths about Bodybuilding Supplements

Bodybuilding supplements are widely used to increase muscle mass, reduce recovery time after an intense workout, and to make workouts more beneficial. However, there are many misconceptions about bodybuilding supplements. Here are some common myths and facts.

Myth: Bodybuilding supplements are dangerous.
Fact: Most bodybuilding supplements are not dangerous at all when the correct dose is taken.

Myth: Bodybuilding supplements are illegal.
Fact: While there are some organizations, such as the Olympic Games, who have banned certain bodybuilding supplements, they are not illegal. They are available for purchase online and in retail stores.

Myth: Bodybuilding supplements will allow you to become physically fit without working out.
Fact: Bodybuilding supplements are meant to work in conjunction with a rigorous exercise program. Taken alone, they are unlikely to produce any positive results.

Myth: Bodybuilding supplements have a lot of side effects.
Fact: Most bodybuilding supplements include ingredients which occur naturally in the body. Because of this, there are very few side effects associated with taking bodybuilding supplements. The most common side effect is upset stomach and diarrhea. Most side effects go away within a few weeks. There are some supplements which have more serious side effects, but most supplements do not.

Myth: Bodybuilding supplements are very expensive.
Fact: You can easily find discount bodybuilding supplements which will allow you to purchase the same product at a substantial discount. Discount supplements are exactly the same as their higher priced counterparts.

Myth: All bodybuilding supplements are steroids.
Fact: Most bodybuilding supplements have nothing to do with steroids. Most are naturally occurring substances, such as amino acids.

Myth: Bodybuilding supplements do not work.
Fact: Many people find that supplements greatly enhance their workouts, cause them to have rapid results, help them put on muscle mass, and reduce recovery time after workouts. While no supplement will work for everyone, most people will find an improvement in their bodies after using supplements for about a month.

Many people do not understand bodybuilding supplements and the benefits they can bring to the athlete who is serious about increasing their level of performance. Most supplements have little or no side effects, and can be purchased without a substantial cost. Before starting any workout program or starting a supplement, it is a good idea to meet with your doctor and discuss any concerns you might have. After getting the green light from your doctor, your success will only be limited by the amount of work you put into building your body into top shape.

Natalie Aranda writes about health. Bodybuilding supplements are widely used to increase muscle mass, reduce recovery time after an intense workout, and to make workouts more beneficial. However, there are many misconceptions about bodybuilding supplements. Here are some common myths and facts. You can easily find discount bodybuilding supplements which will allow you to purchase the same product at a substantial discount. Discount supplements are exactly the same as their higher priced counterparts.

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Bodybuilding Training or Powerlifting Training?

The sport of powerlifting is one that was spawned from bodybuilding training as many of the desired outcomes are essentially the same for both sports. The techniques and practices in bodybuilding training and powerlifting training can benefit each other, however the major difference is in the competitions which powerlifters and bodybuilders enter. As a bodybuilder the aim is to look as big and as defined as possible, whereas in powerlifting the aim is to lift as much weight as possible.

If you want to enter powerlifting competitions you?ll have to compete over three sections, the squat, the bench press and the dead lift. The winner of the competition unlike bodybuilding is no based on how good you muscles look but how much weight you can lift in total. If you enter a competition you?ll be put in a certain category or class depending on a number of factors such as age and experience. You don?t have to worry about your body?s aesthetics as you do in bodybuilding, so you can focus 100% on training your strength instead.

Like bodybuilding, powerlifters still need to eat well balanced healthy diets incorporating plenty of protein and enough calories to ensure optimum muscle growth. Avoid fried foods, fast foods and other sources of bad fats and bad carbohydrates. Try and eat plenty of vegetables, pasta and high protein sources such as turkey and chicken. Don?t forget that powerlifting is not about having the lowest body fat percentage or having the highest muscular definition, so you don?t have to worry about a bit of extra fat.

If you want to power lift you need to follow a strict training program as you would if you were training to be a bodybuilder. Make sure that you schedule rest days into your training program to allow your body and muscles to grow and repair between training sessions. Many serious powerlifters and bodybuilders often take a rest week, every twelve weeks or so to reduce stress and allow the body to rest and recover which will enable you to keep training harder and longer and give you a chance to properly reassess your goals and training routine.

Like any sport, you need to set goals and have a detailed training program as a power lifter to keep you focused and on track. Reassess your goals often; stay positive and dedicated and you?ll be winning competitions in no time.

Do you want to learn how to pack on massive muscle, melt away fat and get the body of your dreams? If so, get your hands on free bodybuilding training tips for beginner bodybuilders by clicking the following link:

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Wednesday, November 11, 2009

4 Bodybuilding Exercise Tips To Really Pump You Up

You only need two types of bodybuilding exercises to craft a really effective routine. Efficiency is a thing of beauty, unless you actually prefer to spend half your life at the gym, breathing sweaty air, and getting frustrated when you don't get results. Use your brain before your brawn, and you'll work smarter and see success sooner.

Bodybuilding Exercise Tip #1:

Know your muscles. This doesn't mean giving them cute little nicknames, this means knowing the size and function of each muscle. What kind of bodybuilding exercise will work each muscle? You want to create a physique of evenly developed muscles, and still be able to put your arms down by your sides.

Bodybuilding Exercise Tip #2:

OK - pop quiz. What will give out first, your triceps or your chest?

When you're doing bench presses, what starts to hurt first? Your poor little triceps! By the time you can bench enough to exhaust your chest, your triceps are shot.

The solution? Use isolation bodybuilding exercises first. These, by definition, isolate individual muscles and work them hard. If you isolate a larger muscle and work it thoroughly, it evens the playing field when you move on to a bodybuilding exercise that uses a group of muscles.

Bodybuilding Exercise Tip #3:

After you've put your larger muscles through the paces, it's time to let the smaller fellas join in. Bring in the compound bodybuilding exercises, the ones that use groups of muscles. Take the simple push-up for example: Wrist, forearm, biceps, shoulders, core, and chest all working together. Since some of the muscles involved are smaller than others, they normally fatigue more quickly. If you've isolated the larger muscles first, the push-up becomes a much more efficient bodybuilding exercise, because your whole body gets exhausted at about the same time.

Bodybuilding Exercise Tip #4:

Let it rest! The two sides of the coin are smart exercises and rest. They're both necessary to getting the results you want.

Using efficient isolation and compound bodybuilding exercises, you've got the work side covered. You'll get a more valuable workout in less time. But, it's all in vain if you don't allow for sufficient rest for your muscles afterward. Since muscle growth takes place during the recovery period, as your body knits itself back together, you can't interrupt that process by working those muscles again too soon. Give your muscle groups a full week to recover.

Half the battle in bodybuilding is having good information. Good info lets you create a good plan for your diet, bodybuilding exercises, and rest periods. Follow a good plan, and you'll get the results you want.

The "Muscle Nerd", Jeff Anderson, is a world-renowned fitness consultant and author, most noted for his cutting edge research in natural bodybuilding and fat loss. Discover the secrets to transforming YOUR body today at:

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How To Get The Best Out Of Your New Bodybuilding Program.

Not everybody who enrolls into a body building program becomes a bodybuilder. This is because it takes a tremendous amount of patience, commitment, effort and discipline in order to be successful. Many take up the challenge of undergoing a bodybuilding program just to whitle their time away, or to look good for a speacile event.

Commitment Should Equal Effort to Succeed in a BodyBuilding Program

Looking good for a date is definitely not the right motivation to start a new bodybuilding program. You can get motivated to go for a week, for a month, maybe even a little longer, but this will never be enough for succeeding. In order to succeed, you will need iron determination and long hard hours in the gym. It is by no means fun to enroll in a bodybuilding program. Hence, if you are looking for glamour and fun, forget this.

What will you get out of a bodybuilding program? You will learn self disaplen. You cannot miss a night of exercise; you cannot splurge at your cousin?s wedding. You can forget about doing things on impulse. What you eat counts, what you drink counts, and it counts how much you sleep and when you sleep.

There is a fad among women to enroll for body building programs nowadays. This is not a sporadic happening. In fact, women took to this sport so seriously that today there are global championships held for women as well. Women seem to like the hardships this type of training involves.

In fact, women body builders look sexier in spite of what people may think. Women look great because their body is trained to enhance their natural beauty. However, once women take to a bodybuilding program, it should be understood that this is a lifetime commitment. Women being more prone to gain weight will suffer greatly if they leave practicing their workouts.

When you choose your program, ensure that you go to a reputable gym with trainers that know what they are doing. The number of people already enrolled and word-of-mouth recommendations and praise can judge the reputation of a gym. With proper determination, great results can be achieved.

If you are looking for a Bodybuilding product you should stop by the best Bodybuilding product review site.

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Bodybuilding Beginners Guide

Bodybuilding as an exercise really entails a great deal of personal determination. This is because of the fact that even just showing up at a gym can be intimidating for a beginner. So haven identified this area of challenge for bodybuilders, we decided to outline some vital tips to help you get started with the right frame of mind. Provided below are some tips that can help you get into body building, and into your first fitness club:

1- Seek Advice - There is really no sense in trying to learn everything yourself when starting out. Take some time to talk to others who are more experienced, and learn what you can from them. When using new equipment or a new exercise it is also always a good idea to talk to someone, to ensure that you don't get injured.

2- Set Goals - Set goals that are attainable. Out of reach goals only set you up for failure. Take it one-step at a time, and enjoy/celebrate your success all the way up the ladder. Whether it's another 10pounds to your bench press or just making it to the gym 3 days a week, you need to set goals, otherwise it's easy for your workout to get pushed aside when life gets busy.

3- Diet - It is very important to ensure that your diet and eating is keeping up with your exercise. This doesn't just mean eating more, it means eating better. Think of your body as an automobile. The more you drive a car, the more fuel you need to put into it. You need to ensure that you are putting the proper amount of fuel in your car as well, to ensure that it will drive consistently and perform to specification.

4- Sleep - Just as important as sleep, when working out for the first time it is portent to ensure that your body is getting the rest that it needs. This will usually be more than what you were taking before!

5- Visualize Success - It's important to see yourself succeeding before you even begin working out. This winning mind set will take you to new levels in your training and will set yourself up for success!

If you can abide by the set rules above and work hard enough, you will surely achieve great result by developing both mentally and physically.

Chidike Okereke is a researcher in bodybuilding and proper maintenance of the physical body posture through training and exercise. And has been an adviser and trainer for some years now. For questions, information and quality recommendations please, visit the links below:

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Tuesday, November 3, 2009

Bodybuilding Tips

Working out is a great way to reduce stress and increase your confidence. A general rule is to train 3 - 5 times per week, and keep your sessions under an hour. Here are a few tips that have helped me in my early days of bodybuilding.

Tip #1 1.5g per LB

Protein intake is important when it comes to building muscle mass. A good rule is 1- 1.5g per LB you weigh. So if your weight is 160LB, then you would need 160g of protein each day. You can get your protein from eggs, cottage cheese, fish, red meat, and poultry. Protein powders are ideal to.

Tip #2 Eat a lot

Good choices are rice, white potatoes, cereals, whole grain breads, muffins, and pasta. Eat several vegetables too. You'll need to eat many meals, upwards of 6 meals per day. Drink lots of water.

Tip #3 Use negatives

For most of the time lower the weight at a two-to four second count. This is an effective way to stimulate muscle growth instead of just dropping the weight on the lowering, or eccentric part of an exercise.

Tip # 4 Change your workout order

Change your workout order and rep range every two weeks or every week. This will force your body to adapt to new things.

Tip #5 Recovery

Recovery is critical to success. Make sure you get 7 to 8 hours of sleep. After a workout, your body's stores of glycogen are depleted. Carbohydrate rich foods are the best way to replenish your glycogen stores. Consume within 40 minutes after your workout.

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Body Full Workout and The Secrets To Bodybuilding And The Ab Best Workout For Both Men and Women!

In these increasingly modern times where men's sports almost always have its female counterpart, female bodybuilding is experiencing a crisis when it comes to a body full workout. Where before female bodybuilding was bodybuilding in its purest form, now it is gradually giving way to the sports' old adversary which is femininity.

A body full workout and ab best workout in bodybuilding is a sport that combines weigh lifting, good diet, and rest to be effective. Primarily designed as a male-only pursuit, bodybuilding in women soon gained momentum in the 1980s when female bodybuilding competitions began occurring in various regions of the world.

Female bodybuilding began with Lisa Lyon who was a UCLA graduate and a student of the Japanese martial arts called 'Kendo.' She had a typical dancer's physique, slender and graceful, which by today's female bodybuilding standards would have been deemed laughable. At the encouragement of Arnold Schwarzenegger who was the world's most famous bodybuilding icon, Lisa Lyon entered and won the first World Women's Bodybuilding Championship. Bev Francis was bigger, bulkier, and more muscular than any other female bodybuilding athlete of her time. Her appearance set the trend in female bodybuilding as other athletes strived hard to achieve the level of physique Ms. Francis acquired.

In answer to the fan's reactions, IFBB set the standards of female bodybuilding back to the time of Ms. McLish. This new branch in female bodybuilding became known as fitness competition.

As opposed to female bodybuilding which was more hardcore, fitness competition with a body full workout and an ab best workout is now female bodybuilding like where bodybuilders were fit and toned without the muscle bulk. Now there is much focus on the abs. But this controversial new development in female bodybuilding has set many tongues wagging, especially in feminist organizations and women in power lifting, bodybuilding, and strength training circles.

Male Bodybuilding Secrets

If anything, male bodybuilding is a more refined form of weightlifting for it takes into heart the ideology of aesthetic body shape, abs, tone, and mass.

For some, male bodybuilding is a sport. In male bodybuilding, there are only four parameters to keep in mind and that is:

1. Nutrition

2. Recuperation

3. Supplementation

4. Exercise

For the best results in male bodybuilding, abs and a body full workout, one must adapt the best training regimen. Good nutrition and supplementation are the keys to male bodybuilding. A common thought that any male bodybuilding fan knows is that if you're not growing, then you're not eating enough.

Male bodybuilding also focuses much not only in nutrition and exercise but in recuperation as well. This is very important to remember.

The HIT Male Bodybuilding System!

HIT stands for Highly Intensive Training and this is the prime system adapted by most male bodybuilding aficionados. It is incidentally the most taxing but the most effective male bodybuilding program out there.

The HIT male bodybuilding system centers around highly intense and infrequent workouts with emphasis on compound movements and progression. Muscle hypertrophy. The HIT system of male bodybuilding takes advantage of this tendency of the muscles to rebuild itself once broken down. Intensive male bodybuilding training increases the extent of the break down of the muscle and thus increase muscle gains from a body full workout.

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Nutrition - The Six Food Groups for Bodybuilding Success

Everyone knows that nutrition is about the most important element in the scheme of things for a bodybuilder. The quality and quantity of the food that you eat - and the times that you choose to eat it - makes a significant difference in the way that you look, feel and develop. Food is also crucial to energy in the gym, and is often the unnamed culprit in a bad workout session.

But barring sticking with cans of tuna and cooked yams, or chicken breasts and brown rice, nutrition can be a mystery to a lot of newbies and seasoned competitors alike. Most stick with just a few staples in order to simplify, but it may not be serving their every need - either in the gym or up on the stage.

The 6 Food Groups

Usually, nutritional bibles will show a pyramid with grains/cereals, proteins, dairy and fruits and vegetables as the 4 food groups. For bodybuilders, it's a bit different and probably looks more like this: Meats/ ProteinsCereals/ GrainsVegetablesFruitDairy ProductsOils/ NutsA bodybuilder's food intake for peak performance and peak condition should include something from each of these groups, but the ratios are greatly skewed from what is typically espoused by nutrition bibles.

Ratios are approximately:

Off Season: 40% Meats/ Proteins10% Grains/ Cereals20% Vegetables (Starchy and unstarchy) 10% Fruit10% Dairy10% Oils/ NutsPre-Contest: 40% Meats/ Proteins5% Grains/ Cereals30% Vegetables (10% starchy and 20% unstarchy, leafy green vegetables)30% Oils/ NutsFruits typically are cut out in the last 5 or 6 weeks. As long as vitamin supplementation occurs, it's not an appreciable deficit.

Typically, we are told that 60% of our diets should come from carbs, 20% from protein and 20% from fat. But let's face it... eating like this is a sure-fire recipe for bodybuilding failure! Following the above plan is much more likely to create the kind of physique you want, and provide the energy you need to succeed in the gym and up on the stage.

Calories - Do they Count?

In this age of low carb diets (and bodybuilders have been cycling carbs for much longer than it's been in fashion) it's easy to think that calories don't count! But, in fact, they do. Don't ignore calories - it's one of the biggest mistakes that a bodybuilder can make! That means, don't ignore the fact that what you take in, carb-free/ carb-light or not, still counts. Sure, it counts much more when you include complex carbs back into the picture during an off season phase, but calories count anytime. Fail to count them and you set yourself up for bad habits that spill over into the off season.

Get in the habit of counting calories during a pre-contest phase, and you'll probably be fine. Once you add starchy vegetables, such as potatoes and additional grains, such as rice, you won't go astray.

For a 200 pound bodybuilder, here's how calories should look:

Off season (growth): 3000 Off season (maint.): 2500 Pre-contest (fat loss): 1800

Eating Quality and Quantity in the Off Season

Off season and mass building aren't synonymous with Burger King or McDonald's. Occasionally, this kind of food is okay, but in general, they are not their own food group and are not the best quality food to feed your body.

It merits mentioning that eating a large quantity of calories during an off season phase is crucial to success. But it should also be mentioned that the quantity must also include quality. Simply shoveling 3000 calories of any kind of food into your mouth isn't the way to address mass building.

Think of feeding your body in the same way you would a new home project. Do you want linoleum in your kitchen, or ceramic tile? Would you build your home with recycled lumber and expect it to last for 30 years, or would you be better off using brand new lumber? Would you want to use sandpaper on your roof, or wood shake or ceramic tile? These are all important decisions in what your final product looks like, and how enduring it will be.

Think of food and feeding your body during a mass phase in the same way. Eat steak, chicken, and other quality protein, good carbs like potatoes, yams, oatmeal, and fats such as olive oil and nuts. Just eat more of it than you would during a pre-contest phase.

Dane Fletcher is the world's foremost training authority. He writes exclusively for, a leading online provider of testosterone and creatine. For more information, please visit

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