Body Builders Tips

Archive for December, 2009

Everybody wants to get bigger and leaner at the same time. This can be a challenging task as usually one must sacrifice either definition or gains in muscle.

To gain muscle a person has to consume more protein, carbs, fats, nutrients, and vitamins than they need to get bigger. Less overall calories if they wish to get leaner.

This of course is the main reason bodybuilders tend to “Bulk Up” in the off season. This means the individual will eat loads of calories in the hopes of gaining more muscle mass. The extra muscle gain is achievable but the individual also will experience a significant gain in of fat in the process, often times more than the muscle gains.

After the “Bulking Up” period the individual will usually want to “rip up” for summer or for a contest. Then they usually have to subject themselves to a rigorous training and restrictive diet for 3-6 months to get there body fat levels where their muscles are clearly defined.

The continual up and down Yo-Yo in weight gain plays havoc with the physical body not too mention the psyche of the individual. This generally accepted practice in bodybuilding has also led to the widespread use of drugs used by many athletes to bulk up or to get ripped.

This abuse of drugs has led to the overall malfunction of the bodybuilding community both mentally, physically and psychologically. Certainly not the ideals for which bodybuilding has been founded upon which are good healthy food, rigorous training of the mind and body, and an overall expression of health and vitality.

Fortunately, there is a better way to gain muscle and to lose body fat at the same time. It’s called the “Cycle Diet” and it is fast becoming the most popular way to stay lean year round while continually gaining muscle. Let’s examine first how the cycle diet works and then how you can incorporate it into your training routine.

Every bodybuilder who maintains there body fat levels below 7 percent knows as soon as they start eating the first few days of high calories their body explodes with new growth before any body fat gains occur.

The reason for this is the body is in a super-compensation state and initially stores the extra calories as glycogen in organs such as the liver as well as intramuscularly. Fats are also stored intramuscularly as well as protein is utilized for the growth and repair of muscles.

This super compensatory state only lasts for maybe 24 hours before the body starts to shuttle the extra calories into fat cells. But before that occurs there is a window of explosive growth available waiting to be tapped into and here is how you can do it.
The entire process was initially developed and coined the Cycle Diet by legendary trainer Scott Abel.

This protocol allows you to build muscle while losing body fat as well as keeping your body free of toxic buildup. Here is how it works.

First, you need to get your body fat levels below 7 percent for the maximum benefit of the protocol. The cool thing is once you get down to this level you can maintain this body fat level year round.

Second you need to get training a minimum of 5 days per week. In other words you need to be an intermediate or advanced trainee capable of handling significant volume and intensity in your training.

Third you need to keep your calorie intake about 500-1000 calories below expenditure daily.

Now for the first 3 days of your training you will keep your caloric intake in the calculated range on all training days. On your first rest day which usually will occur on the 4th day you will perform one of the juice fasts for the whole day.

Consume as much juice as you like on the fast day and be sure to take some fiber to help remove accumulated mucoid plaque in the digestive tract. There are many herbs that can aid in the process as well.

Keep in mind that only natural juices, preferably organic are used on the juice fast day free of sugars, additives, preservatives, sweeteners or anything else.

On the 5th and 6th days of the week you will resume your training and diet schedule, with the concurrent calorie deficit. On the 7th day which should be an off day from training as well, “EAT WHATEVER YOU WANT”.

That’s right all the things that you would like load up on them. It’s a good idea to schedule social occasions or interactions on that day, so you can eat Grandma’s apple pie, or have some pizza and ice cream with the guys during the big game. However you want to schedule the day be sure to consume as many calories as you can.

Keep in mind that you start in the morning of your rest day and you stop in the evening. So you keep the time frame down to about 18 hours to ensure no fat will be gained.

It is a good idea to start with fats in the morning first so that you don’t experience to much digestive discomfort. It’s also a good idea to double or triple your enzyme intake for the high calorie day as well as on the juice fast day for maximum absorption of nutrients.

Because of the short time frame of high calorie consumption as well as the caloric deficient state, combined with the rigorous training schedule it’s pretty much impossible for your body to add body fat. The cascade of anabolic hormones during the brief high calorie intake will be used to fill up energy stores and build more muscle. This is the ideal condition for growth of muscle tissues to occur.

You will need to fine tune the process over time but it’s pretty simple once you get the routine down. Best of all you don’t have to restrict calories for long periods of time. Once every week you get a break and the juice fast day helps clear out any plaque built up form the high calorie day.

Most athletes find the cycle diet much easier and more a more fun way to stay in shape all year. Not only that you can building mass while staying lean year round.

Mike Selcsum
http://www.articlesbase.com/muscle-building-articles/discover-the-pros-diet-plan-to-gain-muscle-and-lose-body-fat-61997.html

The decision to get fit is a great goal to set for yourself, but it can be hard knowing where to start. A Fitness Trainer can assist you by discussing what you want to accomplish from your efforts. Some people want to lose weight, some what to tone their body, and others want to build their muscles. There are specific exercise programs that a Fitness Trainer can recommend to help you in the area you choose to work on. They can also show you the correct way to do each of the exercises so that you get the maximum benefit from your workout.

Finding the right Fitness Trainer for you is easier than you think. If you belong to a gym or fitness center, ask about a personal Fitness Trainer program. For those of you who want to work out on your own or who don’t have a gym in your area, you will have to search a little bit harder for a Fitness Trainer. Ask your doctor, friends, and family members if they can recommend anyone to you. The internet is a great place to locate any in your area as well as give you some basic information on what a Fitness Trainer can do for you.

Fitness trainers are going to vary in their methods. You will want to talk openly with a Fitness Trainer regarding their philosophy, training, and consulting methods. You will also want to discuss their educational background and certification as a Fitness Trainer. Of course, the cost of their service is going to be an important factor to discuss as well.

Ask them why they became a Fitness Trainer. Ask for references who you can contact regarding their experiences with the Fitness Trainer. Since you are going to be exercising in your free time, you are going to have to discuss a schedule that works well for both of you. Make sure you share your fitness fears with the personal trainer and see how they react. They should also be made aware of your fitness level and any health concerns that are going to need to be considered while getting fit.

After talking, you should feel comfortable with the Fitness Trainer. If you don’t feel like you are compatible then keep looking. You need the time and money you spend with a Fitness Trainer to be well spent, not stressful. Trust your instincts when it comes to being around this particular individual. It is a good idea to talk with at least three potential Fitness Trainers before you make a final decision based on what each has to offer you.

Getting fit is easier when you have the expertise of a Fitness Trainer behind you. They are great for motivating you as well as giving you personal attention to meet your fitness goals. Make sure the Fitness Trainer you choose to work with has your best interests in mind as you work together to devise a challenging yet rewarding fitness program that are going to give you the results you having been hoping for.

Ramone Stevenson
http://www.articlesbase.com/health-articles/finding-a-fitness-trainer-105570.html

Strengthen your immune system by using the tools that nature provides. It can help you recover from colds and flus quicker, or not even get them at all.

Your body is a marvelous machine that has been given the ability to protect itself from bacteria, virus and other pathogens that you may come into contact with.

Did you know that you come into contact with cancer causing agents called carcinogens every day of your life? Also, did you know that it is a fact of life that your body takes in bacteria and virus not only through hand contact, but through the air you breathe and the foods you eat.

It doesn’t make sense to think that constantly washing your hands will protect you. If this is your method of prevention, it’s best to get a hyperbolic chamber and live there.

Not to say this doesn’t help – it does, a little. But for true prevention, be proactive and use the tools that nature has given and that your body is designed to rely on.

The first of these tools is the food you eat. The right foods will help your body remove toxins, kill pathogens, create more white protective blood cells and give your body the nutrition it needs for all around immunity.

There are certain foods that are best at strengthening your immune system. These include fresh, whole fruits and vegetables, whole, organic proteins and whole grains. But some of these stand out more than others.

Fruits are full of antioxidants and enzymes that can help protect your cells from damage. Certain fruits are full of vitamin C that help your body fight bacteria and virus. Others contain flavonoids that protect against heart disease.

Fruits build your immune system with phyto-nutrients while at the same time helping your body to detoxify noxious substances. Eat fresh fruits every morning for the full immunity effect.

Some of the best fruits to strengthen your immune system are; blueberries, blackberries, cranberries, strawberries, pink and red grapefruit, red apples, oranges, nectarines, peaches and tangerines.

Vegetables are next in line and also contain high amounts of phyto-nutrients. They stimulate the release of enzymes in your body that help protect and rebuild damaged cells.

The best immune building vegetables include; kale, red and green peppers, broccoli, dark leafy greens like turnip and collard greens, spinach, and romaine lettuce.

Good bacteria is a powerful tool in your immune strengthening arsenal. It is normally found in the intestinal lining and is there to help fight the bad bacteria, virus and other invading pathogens. This bacteria count can get lowered from too much junk food and stress as well as lack of rest and lack of good nutrition.

By eating foods that contain good bacteria, you stimulate your immune system to cause it to work harder. Good bacteria will increase your natural antibodies and stop the absorption of pathogens such as salmonella and e.coli.

Foods that contain good bacteria are yogurt, miso, kifir and homemade sauerkraut. Yogurt is the most popular that is easiest on the palette. But be sure to eat yogurt that doesn’t have added chemicals, sugar, or corn syrup. Read the label to be sure it does include good bacteria, because some artificial yogurts are merely desserts.

Omega 3’s are an excellent food to strengthen the immune system. They help prevent auto-immune disorders and are anti-inflammatory. This means more protection against disease.

Foods that contain the Omega 3’s are walnuts, flax seeds, pumpkin seeds, cashews, almonds, salmon, herring and mackerel.

If you truly want to defend yourself and strengthen your immune system, these are definitely nutrients that you don’t want to miss out on. Eating healthy will keep your body ready to defend itself anytime the “bad guys” want to attack.

Cindy Papp
http://www.articlesbase.com/health-articles/strengthen-your-immune-system-and-keep-your-body-healthy-652305.html

I am 14 years old, 169 cm.

I am going to start body building, just to tone up. I will only do sit ups, crunches, push ups, bench dips, nothing more. Does that stop my height to grow? my father is 175 cm, my uncle is 177cm, so I was wondering.

YOU MAY GET SOME body building tips AT

http://www.sanla.net/html/bodybuilding/

Diet Fitness is the only way to go if you want to lose weight and you want your body to be healthier. Too many people need to lose weight and get fit, but don’t make time in their life for it. Instead, they try fad diets and miracle pills that claim to take off the weight without any effort. The only thing these people are losing is their money. The truth is dieting and getting fit require dedication, changes to your current routine, and getting more exercise.

To lose weight, you need to use up more calories each day than you consume. If you consume more than you use then the extra calories are stored as fat. The most effective way to lose weight and get fit is to reduce the amount of calories you consume and to increase the amount of physical activity you engage in daily. Diet fitness involves a combination of the two will help you drop the pounds, get fit, feel better physically and mentally, and reduce your chances of heart related health issues.

People often view a diet as starvation and set themselves up to fail from the very beginning. Diet fitness is about giving your body what it needs without feeling deprived. If you consume large amounts of sugary foods including junk food and soda, then a great deal of your daily calories are empty calories that give you nothing. Replace that soda with water or sugar free tea. Replace that bag of potato chips with pretzels. Instead of grabbing a chocolate bar grab and apple. Diet fitness means you get to eat, you just need to make some drastic changes to your eating habits.

Diet fitness isn’t easy. It if was, everyone would be doing it. The first few weeks are the hardest. As you start to feel better because of the foods you are consuming and the exercise you are getting, you will become very excited and motivated to continue doing it. Most people don’t get to that point because they have very little willpower. I am telling you now your body will start going through withdrawals for those unhealthy foods because it has been programmed to get them for so long.

Diet fitness can happen if you are dedicated to succeeding. It doesn’t mean you can’t ever have a slice of chocolate cake again or some ice cream. It just means you can’t have them every day and that you need to eat better and get more physical activity in your life. Completely removing such favorite foods from your life will lead your diet fitness plan into failure.

To feel better, live longer, and look your best, diet fitness needs to be implemented into your lifestyle. While these changes may seem drastic at first they will become routine over time. Make sure you plan a menu and stick to it. Plan an exercise routine as well and stick to it. You will see results and be glad you did it. A diet fitness plan is the best give you can give yourself.

Ramone Stevenson
http://www.articlesbase.com/health-articles/diet-fitness-105564.html