Body Building

There's an old saying that dates back decades which applies to everything in life; "those who fail to plan, plan to fail. And so it is with body building. As in everything, if you don't have a 'blueprint', a guide, a structured plan to achieve success in body building, you are setting yourself up for failure.

I'm 59 years of age, and still get compliments on my physique as if I looked 40. That's because I still train at home on occasion. But when I use to train in gyms, it would amaze me seeing the same people, over and over again, slaving away and never getting any results. A few would quit body building only to come back a few months later, and quit all over again until you never saw them again.

That's the way it is for the majority of people who go to gyms, and that's how gyms make their money. Not so much on the one time yearly membership that a guy or girl fully enjoys, but on the volume of members that come body building and go. It's not that these people lack will power or motivation, it's just that they never took the time to gain the proper knowledge about body building.

Body building is not just about pushing heavy objects around, it's much more structured than that. I use to panic and still do when I see young kids in the local gym provided by our town, weighing in between 95 - 110 lbs., afraid they're going to break something. Actually, I remember popping the cartillage of my left elbow when lifting too heavy, and went 3 months into physiotherapy in agonizing pain.

The first thing on your list of priorities of body building has nothing to do with pushing weights in a gym. It is are you eating enough of the proper foods before even you begin body building? Imagine you're hardly eating 1500 calories a day, and you begin body building (burning calories you can't afford to burn), and you want to build muscle...No, no, no...It just won't work!

A basic law of body physiology is, in order to get big you must consume more calories than you burn. Logical isn't it? Just think of people who are obese. They consume more calories than they burn, and all the wrong ones at that. Following which, the workout is the key that sparks the muscle growth. But, this is not where the growth takes place, it is just the 'spark' as in the spark required to ignite an engine, you're igniting the process.

It is after the workout that the muscle growth happens in body building, whlie you are resting and eating. The body takes the nutrients from the foods and starts repairing the damaged muscles, damaged by pushing weights. When you are pushing weights, you're actually tearing and stretching muscle in minute increments (not enough to harm you unless you overdo it as in my elbow). When you rest and eat, it repairs itself but in the torn and stretched state, hence a bigger muscle. If you don't provide your body with enough nutrients, this simply does not take place.

So the first week, prior to body building training, is to get use to eating more calories before you hit the gym. The rule of thumb in body building is that you should consume 15 - 20 times your body weight in calories per day. Imagine training on 1200 calories a day, an impossible feat to build muscle. if you weigh 150 lbs, multiplied by 15, you should be consuming 2250 calories. If you times it by 20, it's 3000 calories.

In your plan to body building success, you should get use to a new calorie intake by eating every 2 - 3 hours throughout the day which ia about 6 meals a day, with the focus being on building body mass not fat. You do this by consuming the right kinds of calories such as high quality protein which you find in red meat, poultry, fish, eggs, skim milk, cottage cheese, peanuts, and whey protein.

You'll also want to eat high fiber, low calorie foods such as oatmeal, yams, brown rice, and whole wheat bread.

Finally, while body building you must always be hydrated, which means plenty, plenty of good water.

Jon G. Michel is a successful webmaster and advocate of a healthy lifestyle. Body Building is one of the best forms of staying healthy known to man. Learn the secrets to the best body building methods. For more exciting reviews visit http://www.reliablereviews.net

2 Bodybuilding Podcasts Worth Listening

Welcome to My DoFollow Blog! As a Big Thank You, I'd Like to Give You FREE Access to my "19 Tips to Build Muscle & Gain Weight" Report That Gives You The Key Ingredients For Success in YOUR all your workouts! ~ Marc David; CPT


When I first started podcasting back in 2005, I was thrilled with the success of my initial podcasting efforts as nobody in fitness was doing it.  Being quite technical, I excelled at it and lots of people flocked to it because I was almost first to market.
I’ve done over 250 “shows” mostly by myself and a few superstar guests like Tom Venuto and Hugo Rivera to name a few.
It’s been great and I plan to continue at my snail’s like pace by myself because that’s how I roll.
But these 2 shows are worth adding to your favorite player and taking the time to listen whenever you have time.


// BioJacked Radio //
A controversial podcast by John Keifer.  It’s some really cool cutting edge stuff with lots of guests and science to boot.  Keifer does a lot of guest shows so you’ll get a nice two-way conversation.  He’s invested a lot of money into the proper equipment.  You will hear high quality audio and none of that “sound like talking thru a tin can” stuff you get with most other novices.
It’s nearly impossible to find the links to the show unless you are good at searching iTunes or Soundcloud.  There should be a huge link on his page but the guy is a scientist and a crappy web designer.  Luckily you have me who found the link and am publishing it here.
That being said, he’s really informative and fun to listen to and I wish he did more shows on a more frequent basis.  His information is solid and controversial.  He’s the author of Carb Backloading which I used successfully to pack on 10.55 lbs of muscle.  He’s also the reason I’m postponing breakfast for a few hours.
You want to listen to what he’s got to say.  It’s at the very least, a really good conversation to eavesdrop on while you are in the car.
Subscribe to Biojacked Radio using Any Player


// Muscle College //
Dr. Layne Norton and Dr. Jake Wilson are your hosts for this show (real PhD doctors, not actors).  With only 3 total episodes and 50,000 iTunes subscribes, you know it’s Team Norton fans who would listen to Layne if he talked about knitting and his kids first coloring book.
Ever wondered what it would be like to listen to two super smart nerds, under the age of 35 who know a lot about bodybuilding and science? This is your show.
When I first fired it up, I almost fell asleep at the wheel.  These guys have no synergy.  The constant manlove for Ben Pakulski (IFBB bodybuilder) was annoying as I couldn’t give two cents about some muscle-bound monkey turned philosophical guru.
However, the information is why you subscribe right?  Muscle College isn’t TMZ.  It’s not 90 minutes of bullshit.  If you wanted fluff, hot women and people who sound amazing on the radio but talk about nothing, you can find about 10,000 other fitness shows on iTunes that are worthless.
Maybe I am a bit harsh here (jealous they have 50,000 subscribers and only 3 episodes) but the fact is, they dish out some very valuable information.  You can quickly skip over the podcast ads (why anybody would pay to advertise when we all skip ads is beyond me) and get to the good stuff.
I do like me some Muscle College to go with my Muscle Milk.
Subscribe to Muscle College using Any Player

That wraps up this post and I sincerely hope you take the time to check out the podcasts I’ve mentioned.  I found them quite useful and I have no doubt you will too.  It’s more than how to do a bench press or some lame twist on the good old push-up.  It truly is some great information by highly qualified people dispensing it.
Be Fit, Stay Strong!
Marc David – CPT

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Body Building Tips - A Review

Body building refers to the effort of building muscle mass in the body. As with most exercise routines, body building needs a holistic approach to be successful. That, combined with some useful tips can get you well on the way of having the body you've always dreamed of.

Body building Tip #1

Measure your current body weight and body dimensions. Consult with a certified trainer or read relevant books if required; speak to your physician if you have any special needs/conditions. Set realistic goals and draw up a detailed plan for your body building program - monitor it as you go along. Identify a gym/instructor where you can do your workouts.

Body building Tip #2

Body building is all about building muscle mass in your body. This is done by (i) increasing your calorie intake to build lean muscle, (ii) exercising this mass to condition it, and (iii) giving your body enough rest in between to carry out the muscle building process. Your workout regime should ideally be no more than 1 hour every day, with a break every alternate day, or at least 2 days of complete rest for your body during the week.

Body building Tip #3

The first step; building mass, requires you to build greater mass in your body by consuming more calories. This means you need to consume greater amounts of protein, carbohydrates, fats, amino acids and water in your daily diet. In general, 20-50% of your weight gain should come from protein, 30-60% from carbohydrates and 20-30% from fat. Increase your calorie intake by 300-500 calories per day initially and step it up if you see no visible results. Scout the market for protein powders, flaxseed oil, weight gain supplements, etc. to hasten weight gain. Make sure the products are safe to use.

Basically, your workout and diet should go hand in hand so that the overall effect is a 'build in your body' or increase in muscle tone. Your diet should also include adequate fiber and water so that your digestive system/kidneys can cope with the additional protein/carbs you're putting into your body. Drink about 8 ounces or more of water for every 10 pounds of body weight. Eat smaller, but more frequent meals.

Body building Tip #4

Your workout should always start with a warm-up. Your body building routine should include compound exercises that work on two or muscle groups at any given time. This will help you gain as much muscle fiver as possible. Remember that to build muscle, you need to lift heavy weights for about 3-15 repetitions, rather than aiming for more repetitions; also use free weights to build muscle.

Follow the right technique. Knowing how to lift weights is just as important as how much you lift. Maintain correct posture and form to prevent harmful injuries. Be sure your instructor is helping you through difficult exercises.

Body building Tip #5

Keep your body guessing by varying your workout from week-to-week so that you don't plateau.Keep varying the weights and bring innovation into your daily workout so that your body is constantly alert and responsive. Use a combination of shoulder presses bench presses, leg curls squats, push ups and triceps push downs or vary the weights you lift.

Body building Tip #6

Give your body adequate rest. Get at least 8 or more hours of sleep everyday, and set aside days where you only rest and do nothing else.

The author has been into body building from past several years. If you care for your body, you have opened gateway to a beautiful you.

Body Building Workout Info You Must Know

Body building workouts vary from person to person, but they all contain basic components that can help all body builders grow their muscles and tone their bodies. Programmes are based on the principle of progressive resistance. Workout plans are thus carefully designed to allow you to get the most out of every training session, then get plenty of rest. Nutrition plays a major role in muscle building. As a general rule of thumb you should invest in a solid weightlifting program that includes tips, workouts, training, and natural body building techniques.

Body building

Your body building workouts are one of the most critical components of your muscle building plan. There are several different types of routines you can use and your workout of choice will be determined by your desire to either build muscle, lose weight or build muscle while losing fat. If you are on the smaller size then it doesn't really make sense to use lessons from a guide who is naturally huge. Don't confuse strength training with weightlifting, body building or power lifting. Body building is a form of body modification involving intensive muscle hypertrophy. While these terms are often thrown around in the body building magazines, very few people understand what they actually mean or how to apply them to their specific muscle building situation.

Workouts

If you are wondering about different types of body building workouts, there is no one magic formula for everyone. Workout days per week - a body builder should be able to organize well his or her workout according to his or her availability and suitability. If you really want to build muscle and gain weight fast, then you must make sure that you're following the right diet and workout program. Beginners have completely different needs, priorities and workouts than do seasoned lifters looking to move to another level. Your aim is to find the best weight lifting exercise program for building muscle mass quickly using the right weightlifting workouts routines. You must be sure to start off without a weight lifting workout that your body can handle, rather than starting off at a difficult level and possibly injuring yourself. As you progress, you can slowly add on more resistance and more weight, as you will need to keep the level of the workout up to your ability.

Body building workouts also tone one's muscles and firm the body making you look younger and fitter. But for making such dream come true, one has to follow and practice body building workouts and exercises as well as altering his food habits and resting notion. Natural programmes demand several factors including the discipline and is considered as the most essential part of the process. The correct nutritional plans coupled with the best routines will ultimately lead to you successfully building big muscles naturally, and fulfill your want to gain weight.

William Coulter has over 10 years experience in the gym and at home doing countless hours of research. If you would like to know more to stop wasting time in the gym and start getting the results you deserve; feel free to check out his website for more info: http://www.bodybuildingworkoutsinfo.org/

Das zwei-Wege-Muskel-Wachstum erfolgt über Bodybuilding

Muskelaufbau durch Bodybuilding erfolgt über zwei Hauptmechanismen:

1-Muskel Publikationsfunktionen verursacht durch erhöhte Wasser- und Glykogen Ebenen innerhalb der Muskelfaser-Zelle. Diese Art von Muskel-Wachstum geschieht ziemlich schnell.

2-Muskelfaser Anstieg über erhöhte Eiweißgehalt. Diese Art von Muskel-Wachstum geschieht viel langsamer als die erste. Es steht auf Grund, die wir brauchen, um beide zu fördern.

Der Ladephase des ein periodisiertes Bodybuilding-Routine hilft, stimulieren die erste ein, während gleichzeitig die Vorbereitung des Körpers für maximale Stärke gewinnt in der Wachstumsphase, die wiederum maximal Muskelfaser erhöht anregen wird. Abwechselnd hin und her zwischen ihnen geben Ihnen die absoluten besten Bodybuilding-Gewinne , da der Ladephase immer Sie an den Rand des Übertraining bringt damit wenn Sie zurück schneiden Sie einfach Ihren Körper aufholen gestatten, Stärke und setzen Sie sich für Muskel-Gewinne in Form von Ballaststoffen erhöhen.

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How to Build a Good Body - Essential Facts About Body Building

This is the perfect article for you if you would like to build a perfect body. While you may be thinking that body building is a tough job, it is not so; if you have the right guidance it will not be difficult for you to build that dream body you have always wanted. Before adopting any technique for body building, you must know the essential facts about body building. This article will provide you with all those basic facts that you must know. This is the starting point of your body building process. After reading this article it will be easy for you to make your body building plan accordingly.

Consider the essential facts given below:

1. If you are overweight. Then, first of all, you must consult a physician or a gym instructor. You have to get rid of the unwanted fats first and then you can concentrate on building the body. Get your body mass index checked and also find out what is the ideal weight that you should have. If you are overweight, you cannot directly start the body building exercises. Initially, you will have to get rid of the excess weight and then you can start building your body.

2. Don't be very hard on yourself. It is true that you might be very excited to build your body. But you also have to be realistic while doing so. If you directly start by doing heavy exercises, your health might get adversely affected. If you are doing body building exercises for the first time, then you must start with slow intensity exercises and then you can increase the intensity of your exercises as your capacity increases.

3. Commitment if the most essential thing if you want to build your body. You should have a commitment with yourself that you won't give up your efforts till you don't get that perfect body. You must be committed towards your exercise routine and you must make sure that you are exercising regularly. If you don't exercise regularly, you won't be able to get the right effects.

4. You must also check your weight and measurements regularly; so that if you have to make any changes in your exercise routine you can do that. This will also give you a clear idea about what kind of exercises to do and what kind of diet to follow.

Consider the above mentioned essential facts before making any attempts to build a good body and you will stand better chances of getting a perfect body.

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Weight Training Or Body Building?

Weight training vs. body building or strength training is a misunderstood area of weight workouts. Many people use the terms interchangeably but this is in fact incorrect. Strength training is NOT body building. The goals of the various disciplines involving the lifting of weights are all different.

The number one goal of body builders is to develop a proportionately muscled physique. Male and female body builders have increased muscle mass, with appetites to match. Men are usually very heavily muscled, while the women are highly muscular with chiseled figures.

In power lifting the goal is to primarily build strength and the ability to move heavy objects relatively easily. The word relatively relates to the definition of heavy object. Some people want to move trucks and others just want to move the furniture when they are cleaning the house.

When considering weight training vs body building, you probably really don't want either extreme. You probably want the best of both worlds - a muscular body that is toned, trim and athletic with functional strength.

The weight training vs bodybuilding debate is quite controversial. There are those that believe that body building is the worst thing that could have happened to strength training. They believe that the muscle size is huge compared to the strength achieved. They think the body builder's muscles are over-developed and less effective.

On the other hand there are those body builders who don't see the point of pushing themselves to the limit with heavy training if they can't see the visual impact on their muscles.

The controversy actually comes down to functional training vs. cosmetic training - or training for athletic ability vs. body building for cosmetic or artistic reasons. By definition body building is cosmetic or artistic because in competition bodybuilders are judged by how they look, not how they perform. The measures are qualitative rather than quantitative.

The definition of weight training vs body building then incorporates functional strength training which emerged from sports conditioning and rehabilitation. In functional training the participant uses a well-rounded program to achieve a more efficient and safer performance of sports activities. This may help them to overcome previous injuries by making the core stronger and more resistant to strains.

When considering weight training vs. body building the participants must weigh the options available to them and their desired goals. However, weight training, functional training and body building aren't mutually exclusive. In fact, body builders who understand the basic tenets of their sport also understand that their body must be balanced and they must avoid over-training. Using functional training and weight training vs. body building will decrease the risk of injury, avoid over-training and produce a more balanced and stronger body.

What becomes interesting is that by adding functional training into the mix you often also add FUN. This keeps the participant motivated and increases the chances of success. Whether you are weight training vs. body building or strength training adding FUN into the workout will make the training sessions more challenging, more exciting and more motivating.

Although the movement of body builders to incorporate more functional weight training can enhance the schedule of the body builder, the reverse is not true. Referring back to the original goals of the different sports it will become obvious that the body builder will benefit from further strength training, coordination and flexibility while the athlete who is strength training for sports performance won't benefit from bulking muscles up for cosmetic reasons.

When you evaluate the differences between weight training vs. body building take into account your goals, interests, time limitations, long-term desires and the motivation you have to achieve those goals. Once you know exactly what you want write your goals down and stick with them!

Graham Bray has had a lifelong interest in fitness and weight training, and is a scientist and educator by profession. His passion is to demystify the processes involved, and to get more people effectively following a healthy lifestyle. To learn more about weight training and body building please visit http://weighttraining4life.com/ where you can access other FREE articles to help you build the body of your dreams.