Tuesday, December 29, 2009

Bodybuilding Power Drinks

In bodybuilding, much of the body?s energy and strength is used. After the hard work, the body needs rest. A time to recover helps the body to regain lost energy and fuel. It is important also for the body to have sufficient power for the next set of training, to be able to meet the required performance.

That is why power drinks play a vital role for supplying needed and sufficient amount of performance out of the body at a given time. At the same time, when the body is all worn out, power drinks can also help in repairing damaged cells in the body. There are assorted power drinks available at the markets, some are even promoted commercially to gain more popularity but then they can all be equally expensive too.

If you want to personalize your power drink or if you want to make sure what ingredients are in the power drinks you take in, you can make your own blend to meet what your body needs for a specific bodybuilding training set. There are many protein power drinks that you can blend and mix. Protein power drinks add muscle to the drink and it also contains carbohydrates, calcium, riboflavin and of course, protein.

Below are samples of protein power drinks:

Milk and Honey

2 tbsp unflavored protein powder
2 tbsp honey
1 ? cups milk

Prepare the ingredients and mix unflavored protein powder, honey into 1 ? cups milk and then sprinkle it with nutmeg or cinnamon.

Banana Smoothie

1 cup milk
1 large frozen banana
2 tbsp vanilla flavored protein powder
1 tbsp honey

Simply mix all the ingredients together in a blender and transfer contents into glass when ready.

Chocolate Peanut Butter Shake

1 cup milk
1 scoop chocolate ice cream
2 tablespoons peanut butter
1 egg

Put all the ingredients together in a blender and serve when done.

Shareen Aguilar is a writer for http://www.body-building-book.com which has Bodybuilding guide and other free fitness Books.

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Adapt Your Bodybuilding Routines for Your Body Type

It's fairly obvious that no two humans beings are exactly the same, thus it should come as no surprise that different people need to train in different ways and have different bodybuilding routines. One of the primary factors that will help you become a successful bodybuilder is to understand your own body, to realize what your limits are and to appreciate how your body will react under stress. Therefore in order to make the most of your bodybuilding routines and workouts you must know your body type and understand how it will affect your training.

Scientists have developed a body type classification system based on a number of factors and everybody falls into one of the following three categories (you may fall in-between, as these are quite generalized): endomorph, mesomorph and ectomorph. Once you have established your body type, you can them adjust your bodybuilding routine, training program and lifestyle accordingly. You should also speak to your doctor to get their advice before you start training and to get a check up.

The first category we shall look at is the endomorph body type. Endomorphs usually find it really quite easy to gain muscle mass, but also they find it very easy to put on weight. Thus having a great deal of self discipline is required to control your diet if you?re to be a successful bodybuilder. A great tip for endomorphs is to eat 6 small meals at regular intervals throughout the day to ward off hunger and snacking on junk food. Drink plenty of water to stay hydrated and don?t eat anything for at least a few hours before going to bed to facilitate fat loss. Endomorphs tend not to have too much difficultly putting on muscle mass, however if you want good definition in your muscles you?ll need to do plenty of cardiovascular training such as running. Doing this should increase your muscular definition by burning off excess fat. If you can, do your cardio training after your weights to burn off even more fat.

The next category we shall look at is the ectomorph body type. These are people who are generally tall, thin and have long arms and legs; they naturally have virtually no fat. Most ectomorphs often find themselves in endurance sports such as x-country running or athletics (high jump), however they can and do also become professional bodybuilders. The main thing that ectomorphs need to do is to start eating more of the right healthy foods, thus increasing the calorie intake to put on weight and build muscle. They should focus on weight training as opposed to cardio vascular training and train to failure so you can?t lift the last weight of a set. Make sure that you?re lifting weights at least 3-4 days a week, with a rest day between sessions to allow optimum recovery and muscle growth.

The final category are the mesomorphs, which fall in between the other two categories and are often the envy of the other two body types, as mesomorphs find it easy to build muscle and keep off fat. However, this can often lead to a false sense of security as having this mindset leads to missed training sessions, which eventually catches up with them. If you are a mesomorph just starting bodybuilding, don?t change the amount you eat, but eat healthier and make sure you are eating enough protein to facilitate muscle growth. Mix up your training sessions to incorporate both full body work out sessions and those to target specific muscle groups to improve definition.

It doesn't matter what your body type is if you want to be a successful bodybuilder, just adjust your training routines and your eating habits accordingly. Be dedicated and passionate and you will achieve your goals.

Do you know that obesity increases your risk of getting cancer by one third? Don't be get caught out! Learn quick and easy tips and techniques to melt away fat, build muscle and get the body of your dreams right now. Get your hands on free bodybuilding training tips for beginner bodybuilders by clicking the following link: http://teenbodybuildingtips.info/

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Monday, December 21, 2009

Natural Bodybuilding

You've seen the pictures in bodybuilding magazine. Photos of men and women with so many muscles, they hardly look like men and women anymore. Of course it's natural to want to work out and feel your best, but there's certainly nothing natural about the state of these individuals.

If you wish to take up bodybuilding, but would prefer a natural approach, there are options available to you. Finding the best bodybuilding program for you is of the utmost importance. Before you commit to any kind of bodybuilding, you need to do your homework and find out as much as you can about the various types and aspects. Natural bodybuilding is a great alternative that's growing in popularity.

The obvious side effects of steroid use have many people turning to natural bodybuilding. This alternative program does not allow steroid use, or any kind of bodybuilding supplements that can potentially harm your system and case irreparable damage to your body. With natural bodybuilding, everything you take is derived from natural products.

Natural bodybuilding is effective. In fact, it's so effective that there are natural bodybuilding competitions all over the country, with more happening every year. The natural bodybuilding program is gaining in popularity, because it only makes sense to keep your body healthy while you're trying to get healthy. So many other competitions put the health of the competitors behind their overall appearance.

With natural bodybuilding, you will keep your body working the way it should be, while still packing on the muscle.

Search online for natural bodybuilding trainers, clubs, programs and championships. A good selection of natural body building supplements and vitamins, formulated to help increase energy and retain vitality, are available in stores and on the Internet. Check with your doctor and decide which of these products can enhance your natural bodybuilding routine.

Begin your natural bodybuilding regime today, and be healthy while you get healthy.

Charles Jackson is a writer for several well-known web sites, on recreation and sports and hobbies and recreation topics.

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Bodybuilding And Fat Loss - How Do We Speed Up The Process?

Fat loss is essential in any weight loss and fitness program. No only will you lose the unwanted pounds, but you will also tone and strengthen your muscles.

When you experience fat loss with your fitness and weight loss program, you will not only notice that you are losing weight, but you will also lose inches. The basic element in any weigh loss program is exercise. In order for it to be effective, you should exercise at least 20 minutes five times a week. This does not necessarily mean that you should have a vigorous workout, but walking and jogging can really add to your routine, if you do these types of exercises on alternate days.

In addition to exercising, which is the number one tip for weight loss, there are several other things you can do.

* pump iron lift weights, even if they are hand or ankle weights while you are exercising. These increase the resistance on the muscles and help to tone them up.

* keep a food diary this helps you to see where your extra calories and coming from and helps you to better regulate your diet.

* stay focused on the fat loss you want to achieve there will be times when you get discouraged, but you have to keep encouraging yourself to stick to the program you have set for yourself. find out what causes you to overeat many people overeat to compensate for stress in their lives.

Learn other coping techniques that keeps you from regaining the fat you lose.

* get support join a gym or a weight loss program, such as Weight Watchers, for example. Even having a friend to work out with helps to keep you focused on your goal.

* watch the portions of food you eat cutting down on calories results in the loss of fat. If you eat calorie rich foods try switching to snacks that do not contain calories and have lots of protein.

* slow weight loss is good do not try to lose all of your unwanted fat in a short period of time. A healthy weight loss is about 2 pounds per week and you may even have weeks where you do not lose any weight.

* slow down when you are eating. Eating fast helps to put on pounds and eating slowly fills you up faster.

* water is essential drink lots of water at least 8 10 glasses per day. This helps to flush the fat out of your system.

Check out http://www.1-stop-fitness.com/ for articles on eliptical trainer reviews and smith machine home gyms.

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Natural Bodybuilding Muscle Training - Does It Still Exist In Today's Age Of Steroids?

Maybe you are interested in knowing what natural bodybuilding is all about. This page will help you decide if this is for you.

Natural bodybuilding has emerged as a way of distancing bodybuilding from the many reports of drug use and steroids to help people have the prefect body. This involves strengthening your body through exercise and diet and not relying on extras such as drugs to help you make rapid gains.

This practice relies solely on exercise as a natural way of toning up the muscles of the body through strength and weight training as the athletes of long ago did. It also combines this exercise routine with a healthy diet to help increase the body metabolism to burn fat. This method helps people lose weight and become fit.

Those who follow a natural method of bodybuilding use natural dietary supplements to help with their diet.

These products contain all natural ingredients that the body needs, such as whey protein and proteins and minerals that are naturally found in the body. They also need to supplement the essential nutrients that the body loses through intensive workouts.

Using this method of bodybuilding, means that people are more informed about the needs of the body. When the body is fit and healthy, the chances of illness and injuries are less, therefore the long term benefits of having a strong toned body cannot be underestimated.

Those who are fit and exercise on a daily basis tend to look better and feel better about themselves. They are also better able to cope with lifes stresses and tend to live longer.

Check out http://www.1-stop-fitness.com/ for articles on best home gyms and cheap weight benches.

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How To Properly Diet For A Bodybuilding Contest

Although you may NOT ever compete, most will find this helpful and take some information from it and incorporate it into your own diet when you decide to cut down for whatever reason.

This diet isn?t specifically designed for anyone in particular; this isn?t even the diet that I follow, but a variation of it. Its simply a skeletal structure of a bodybuilding diet.

NOTE: This is for the natural competitor

Depending on your body fat percentage and your body type you generally want to give yourself about 10-15 weeks out to start your diet. I have been very blessed and only have to diet roughly 10 weeks out. Its not rare to see some competitors start dieting as far as 22 weeks out from a show, to help reserve muscle. Also a note on the sodium load, its a risky endeavor but I have found it to be a very beneficial tool if used properly, however I would NOT recommend a sodium load on your first couple shows.

For the sake of argument we?ll do a 12 week diet.

Weeks 12-10 You want to start your diet by eliminating all kinds of crappy foods and only take in clean foods, such as beef, chicken, turkey, fish, eggs, milk, protein shakes, rice, potatoes, pasta, fruit, vegetables, etc. Your water intake should also be increased to a gallon to gallon/half.

Cardio work should be started gradually, roughly about 20 minutes 3 times a week. Targeted heart rate should be between 150-170BPM for 20 minutes. Not jump on the bike for 20 minutes and realize your HR was only in the targeted zone for 11 minutes. Make sure its 20 minutes.

Supplementation: A good assistance in fat loss, as everyone knows is ECA stack or a good weight loss supplement on the market. I benefited nicely from the ephedra or Hydroxycut. I don?t believe in appetite suppressants as you should be eating and anything that is going to curb your appetite is no good. Especially for a critical diet like this. So, a 200mg of caffeine and 25mg of Ephedrine and 300mg of aspirin 3-4 times a day on empty stomach is recommended.

Week 9

Diet is starting to get a little tighter and you?re now starting to play around with your ratio?s c/p/f. A typical day will look something like this:

-Oatmeal (25-35 grams of carbs)
-Zero -low carb protein shake (40 grams)

-5 egg whites or can of tuna (I hate tuna so I have eggs)
-Any veggie, salad, broccoli, carrots, etc.

-2 chicken breasts
-1 plain baked potato

-Protein shake (40 grams) low carb

-Pork, steak, chicken, beef, etc
-Veggies and/or rice (brown)

-Casein whey protein

Cardio: It?s kicked up to 30 minutes 4 times a week and its done before breakfast. Target HR is the same as it was before.

Supplementation: same

Week 8-6: Tightening the diet

Diet: Start eliminating most of the starches. Start taking in more veggies. You are now taking in more lean meats, fish, etc.

Cardio: Is kicked up to 6 times a week for 30 minutes before breakfast or after workout.

Supplementation is same

You should definitely start seeing more definition and can start evaluating your diet based on how you look. If you?re holding too much water, start upping the water and you may even want to start sodium loading at this point. Its still far enough out from a show to play around with sodium in your diet. If the carbs are too high or your body isn?t burning up the carbs as you thought, start cutting the carbs a little more.

Week 5-4 What are some of the better types of carbs for me to eat? What Low GI and High GI? Well, the low GI carbs have nearly zero effect on your blood sugars. Foods like broccoli, cauliflower, peppers, etc will have low GI levels. For the high GI, It is more of an impact on your blood sugars obviously. I am not certain but there is a myth that the low and high GI foods had to do with digestion. I think that is false. Anyways any other foods high in GI are all that I had listed.

Diet: As strict as its going to get from here on out. Carbs are extremely low. I usually target about 20 per meal with about 6 meals in a day. Protein is still kept high about 1.5 for 1lb of BW. Fats are now at an all time low of 20-30 a day. How does one get only 20-30 grams of fats in a day. Well, if you?re monitoring your meats, fish, etc and making sure they are nearly fat free you can control your fat intake by eating nuts (polyunsaturated); almonds are a fan favorite?about 5 or 6 almonds a meal should do the trick.

Different types of fats FYI:

Saturated fats: found primarily in foods coming from animals and some veggies as well, those are saturated veggie fats that are in bakery goods and nondairy milk or cream products. When you?re doing your shopping you can see the saturated fats that are solid in room temp. This is the most harmful fat to any diet

Polyunsaturated Fats - these are the fats you want to take in for a contest. They are found in almonds, fish, and various oils.

Monounsaturated - pretty much the same as the poly as they both reduce cholesterol levels but they aren?t as effective as the poly?s. This fat is found in olives, cashews, avocado and other various oils that stem from plants.

Trans Fats - This is the veggie want be butter shit they use to extend the life of a shelved food, these increase cholesterol levels.

Fats are important in a diet, during a critical diet such as this they help to lube the joints during resistance training. You?re going to find a lot of achy bones and ligaments and soreness you?re not used to because of this diet. I know I did. So the fats help with the joints

Cardio: is now everyday for 30 minutes before breakfast or after workout.

Posing is also 3-4 times a week but you guys don?t need to do that.

Supplementation: You want to start taking in potassium to prevent the cramping. Also along with your multi you should have more C and B6 as well. Glutamine is upped from 10 grams a day to 15-20.

Week 3-2

Diet: Increased sodium, put it on everything?Even drop a little in your protein shake. Load load load. Water should be 1.5-2 gallons. Carbs are now under 100 a day, mostly taken in the morning and protein is still 1.5 to a pound. Fats are kept at 20-30.

Cardio is now 40 minutes 7 days a week.

Workout: should be light and reps should be high (10-15)

Posing: 5 times a week for at least 30 minutes

Supplementation: same

Day 14-7

Diet: Carbs are now between 50-80. Protein is the same and water is 2 gallons a day. Sodium is still loading. Fats 20-30 grams

Cardio: same

Supplementation: potassium, calcium, multi, C, B6, ECA, milk thistle.

Day 7-4

Carbs are extremely low, preparing for the carb load the last 72 hours. Sodium is now cut out completely and water is increased to 2.5 gallons.

Cardio is the same:

Workout: very light, minimal. Your energy should be so low that you?re doing 2 sets per isolated movement. No compound movements concentrate on pulling out muscles. Start to control the muscle?your primary workout should be posing anyways and controlling each muscle.

Supplementation: POTASSIUM! POTASSIUM! POTASSIUM! It?s high because the cramping is a SOB!

Day 3-1

Diet: 400-500 grams of Carbs, Clean clean clean. Rice, potato, rice cakes, etc. I eat baby food because of the vit. and potassium in them and I can eat them all day long. Water is cut completely. Fats are same, protein is same..maybe drop it depending on how you?re feeling.

Stay away from the gym

pose pose pose pose.

Supplementation: Diuretics, anything and everything. Get that water out of you!!!

Day of Show:

Moderate carbs, go on feeling. If you need energy for the pre-judge then eat some chocolate or rice cakes?sip some pedialyte to prevent complete dehydration and cramping.

For a first time competitor; the entire battle is against yourself. We all want to win the show or place decently, first overcome the battle of getting to know what your body is all about and how it can respond positively to a diet such as this first.

Again, most of you don?t have the intentions of competing, however maybe some have thought about it but never knew how to properly prepare. I hope that this will not only encourage you but at least help you diet for anything else. Keep in mind that this is a strict bodybuilding diet (although some are A LOT stricter) and you can take little info from here to construct a diet suitable for your own goals.

Articles such as this about health, nutrition and weightloss can all be found at http://www.crazyfilesandthings.com Other great articles can be found like this at the website. If you have any great articles to submit, please don't hesitate to either email them to webmaster@crazyfilesandthings.com or visit our site and submit them there.

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Monday, December 7, 2009

Do Bodybuilding Supplements Really Work - Yes, They Do!

Bodybuilding enthusiasts and athletes have been using bodybuilding supplements since time immemorial.

Whether you are a beginner or a pro, you can use bodybuilding supplements so long as you know what you?re using and your objective behind using that supplement. All bodybuilders take protein supplements, creatine being a huge favorite and with good reason.

Creatine is a naturally occurring compound that supplies energy to our muscles. Bodybuilders supplement their creatine intake by consuming creatine monohydrate which is the best source of creatine compared to anything else in terms of purity and per-weight-of-material. Benefits of creatine include dramatic improvement in lean muscle mass in as little as two weeks; improvement in recovery rates with respect to muscle fatigue, and better performance in high intensity exercises. Creatine gives you bigger and better muscles.

Another popular supplement that delivers awesome benefits to bodybuilders is glutamine. L-Glutamine is an amino acid that is found in abundance in the muscle tissue. It can be safely consumed all year round. It plays a key role in cell voluminizing, anti catabolizing, and overall muscle maintenance. Glutamine helps in the process of generating Human Growth Hormone, which is necessary for muscle growth and metabolizing body fat. However its primary aim is that of promoting a positive nitrogen balance and muscle maintenance. Moreover, it is also required by the immune system to prevent sickness.

Proteins are amongst the most popular bodybuilding supplements available; this is because protein is the most elementary building block of our muscles. Ideally, we need 1-2 grams of protein per pound of bodyweight. Protein supplements are either low-carb or weight gainers.

Whey protein is easy to digest and is a popular post-workout supplement. Casein is recommended as a bed-time supplement as it can take anywhere between 2-7 hours to digest. Egg protein is the cheapest and most easily available form of protein. Vegetarians have soy to turn to. There are protein supplements available in the market that are a combination of soy-egg-casein-whey protein. These proteins are a handy for an anytime intake and they offer a staggered rate of protein absorption.

Pro-hormones or natural testosterone boosters are important for gaining lean muscle mass improving muscular strength and muscle size. 4-androstenediol or 4-AD is an anabolic prohormone booster. It is converted into testosterone in the liver. It is a pre-training supplement that helps weightlifters and bodybuilders to exert themselves to the maximum. Pro-hormones help bodybuilders by increasing the oxygen supply to the muscles, quickening muscle recovery, and reducing muscle loss.

Nitric oxide helps to increase the blood flow to muscles and is therefore of importance to bodybuilders who use it to deliver a greater amount of nutrients to their muscles, especially when the muscles are stressed.

Growth Hormones aid in tissue growth, tissue repair, fat loss, muscle gain, and boosting energy levels. They are also known anti-ageing agents. In short, growth hormones are crucial for bodybuilders. What adds to their importance as a bodybuilding supplement is the fact that the body?s capacity to produce them naturally decreases after the age of 30.

Mansi Aggarwal recommends that you visit for Bodybuilding Supplements.

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Bodybuilding Nutrition - A sound bodybuilding Diet Plan

Beginning a new nutrition program is never easy, especially for beginners. If you are looking to learn how to structure your diet for building muscle and adding mass then follow the following proven principles of proven success.

Bodybuilding nutrition does not have to be a chore as many people think of it. You certainly do not have to starve! A bodybuilding diet plan is very healthy, and includes all of the major food groups, making it a complete nutrition solution that you can incorporate into your lifestyle. A sound nutrition plan has to include all of the essentials for health but muscle growth as well.

Therefore, a bodybuilding diet plan has to be higher in protein and healthy fats than most other diets. It?s also higher in energy potent carbohydrates and uses much different types of foods than most people consume in their normal daily eating habits. Bodybuilding diets do not include most of junk foods and unhealthy treats such as candy full of simple sugars, fried foods, white flour products and alcohol. If you want to follow a healthy lifestyle then you certainly must minimize your consumption of these unhealthy treats.

Here?s a sample bodybuilding diet plan that will work very well for pretty much anyone who is looking to add muscle mass. Depending on your weight and body fat levels, you may need to increase of decrease the amounts of foods consumed.

Meal 1: 6 egg whites, 1 yolk 2 slices low fat cheese, 3oz oatmeal, 1 apple or banana, 1 cup of low fat milk.

Meal 2: 6oz tuna in water, 1 whole wheat bagel, 1 tablespoon low fat mayo, 1 tomato.

Meal 3: 8oz grilled chicken breast, 2 baked potatoes, 2 cups salad, low fat dressing.

Meal 4: 4oz turkey breast, 2 slices whole wheat toast, 2 slices low fat cheese, 1 cup of low fat milk.

Meal 5: 8oz grilled steak, 1.5 cups brown rice, 2 cups salad or steamed vegetables, 2 tablespoons olive oil for dressing.

Meal 6: 6 egg whites, 1 yolk, Half cup oatmeal, 1 cup low fat milk.

You can also include a daily multivitamin supplement to ensure you are getting all of the essential micronutrients needed for proper muscle growth and recovery.

This diet plan will provide you with all essential proteins for muscle building, carbohydrates for ample energy & glycogen replenishment and healthy fats for additional calories. Try to space meals three hours apart and always remembers to drink plenty of water throughout the day.

Kostas Marangopoulos is a natural bodybuilder, nutrition consultant, freelance writer and editor-in-chief of http://www.BodybuildingApplied.com, one of the best natural bodybuilding websites on the net. His educational background includes a Master?s degree and he is also a certified personal trainer (CPT) with the National Strength and Conditioning Association (NSCA). Kostas? educational and informative bodybuilding articles have been featured on hundreds of leading websites including http://www.NaturalMuscleBuilding.com

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The Side Effects of Bodybuilding Supplements

Many body builders turn to discount bodybuilding supplements in order to achieve more noticeable results in a shorter amount of time. In addition, supplements can help to maintain energy levels so that workouts can be longer and more effective. However, both brand name and discount supplements can cause side effects, which should be considered before starting a supplement regimen.

One of the most popular bodybuilding supplements is creatine. Creatine monohydrate is used to increase muscle fullness and body mass. It also helps in shortening the recovery time after an intense workout. Creatine can cause your muscles to retain water, which can lead to dehydration in some people. Also, there might be up to a five pound weight gain during the first week. There are no major known side effects of taking creatine, but some people experience gas, bloating or diarrhea during the first few weeks of use.

Glutamine is taken by those who are doing frequent intense workouts. It is an amino acid that occurs naturally in your muscles, and it also works to help maintain your immune system. It can become depleted through diet or hard workouts, and a supplement can help to keep up immune response. There have been no reported side effects.

Andro supplements have received a lot of negative press as androstenedione is banned at the Olympics. However, andro supplements are not illegal and many believe they help build muscle mass and strength. Andro supplements cause an increase in female sex hormones. When taken by men, it can cause breast growth as well as a decreased sex drive. It also increases the risk of heart disease.

Caffeine is used to burn fat in a way that discourages fatigue. It can increase concentration and some feel it helps with motivation. It also has an effect on muscle contraction. It can be easy to take too much caffeine because many people also drink soda, coffee, or eat chocolate while taking the supplements. If too much caffeine is consumed, side effects include heart palpitations, nervousness, irritability, dehydration and diarrhea.

As with any type of medication or vitamin, you should make yourself aware of the possible side effects of the drug to determine whether the benefits of taking it outweigh any negative outcomes. While many supplements do not have any side effects, some have side effects which should make you think twice before purchasing them. All it takes is a little bit of research and you should be able to take supplements without having to worry about any unwanted results.

Natalie Aranda writes about health. Many body builders turn to discount bodybuilding supplements in order to achieve more noticeable results in a shorter amount of time. In addition, supplements can help to maintain energy levels so that workouts can be longer and more effective. However, both brand name and discount supplements can cause side effects, which should be considered before starting a supplement regimen.

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