Just pumping iron doesn’t mean that you’re building muscle or bulking up in the right way. Muscle building requires a careful balance of nutrition, rest, and the right kind of exercise. If you don’t go about it properly, you can actually be causing your body more harm than good.
If you’re getting frustrated because all your hard work is showing little reward, it may be time to review exactly what you’re doing. You may find something or the other that can help you get back on track and build up your self-esteem as well as your muscles!
Are you over-training a certain part of your body? There are people that concentrate on a certain body part to the detriment of everything else. Someone who’s been ribbed because of a “beer keg rather than a six-pack” may focus more on his abs, or someone who’s gotten comments over his “man-boobs” may work his chest so hard he looks like the proverbial refrigerator with arms.
Not balancing your workout will lead to certain muscle groups weakening to compensate for the strength of the others. Not to mention that you’d certainly look lop-sided, and not symmetrical, which you should be aiming for.
When you work out, make sure that all your large muscle groups get the same amount of attention. This means your back, chest and shoulders, and legs. The smaller muscle groups will just follow when you work out the major groups.
What’s your goal? Do you just want to look bigger or do you want to become stronger? By just bulking up, it won’t make you become more flexible, which is a big part of acquiring strength. What kind of impression would you give if you looked the part of a strong man yet were not flexible enough to stretch your arms behind your back? That would be a little silly, wouldn’t it?
Don’t think that weightlifting means that you can let go of your aerobic exercises. In fact, weightlifting doesn’t do anything for your cardiovascular system at all. You may be all fatigued after your workout but that doesn’t mean that you got a cardio workout along with it.
Cardio is necessary when you are doing weightlifting; how else will muscle be healed and built without the necessary blood and oxygen to do it? And you shouldn’t neglect your heart. You’re into building muscles and it is a muscle, after all.
Usually, when body builders are featured on the front covers of health magazines, they are either there to promote themselves as products or they are there to promote products. Either way, everyone knows
that these men and women only rely on the best brands when it comes to the supplements they take.
The top four muscle building supplement companies are (not in order):
Cytosport Gaspari Nutrition Maximum Human Performance (MHP) Universal Nutrition
Why should these be even talked about? This is in response to the many queries online from interested
consumers who want only the best muscle building supplements for their own use. As there are so
many websites today that promote their products, all of which are claiming to be the best and the top
products, not knowing which are in reality, the best, can be confusing and misleading.
These top four companies are known throughout the muscle building industry for producing
supplements that have gone through a lot of research before actually released to the market. These are
products that have been tried, tested, and proven to be highly effective. These are the companies that
are FDA approved and are known to only use ingredients that are safe for human consumption.
Many of the new companies online these days have questionable products. There are even some
that the FDA warns against. For those who are thinking of purchasing high quality muscle building
supplements, these four companies have proven that they are not only the most effective in the
industry, but are also the safest. These companies understand that the body is a fragile thing and only
the best supplements can get it to develop as it should.
All four companies have significantly contributed to the world of body or muscle building, no matter
what category. These are the companies that all athletes should be thankful for.
Gadgets are very much part of our lifestyle. That is basically iPhone’s promise. These four health and fitness apps only contribute to a healthier lifestyle.
Lose It! The best thing about this app is that it is absolutely free. This app allows you to record your food intake and even your daily exercises.
By setting up a calorie budget, you can then keep track of the food you eat and still fall within your calorie limits.
Another great thing about this is it also allows you to stay connected with your friends so you can be each other’s diet buddy. By doing so, you can all Lose It together!
Full Fitness. Having this app is like having your own personal trainer. Not only is it jam packed with more than three hundred exercises, it also has about twenty built in programs created to give you the best possible fitness regime to assure you of the best possible results. These programs can also be customized according to your preference. And to add to that, the exercises you will find in the app are complete with detailed instructions and other aid materials such as images and videos.
The Full Fitness exercises are conveniently arranges according to body region which makes it much easier to browse. You can then choose an exercise routine according to the body area you want to focus on. Aside from the routines available, it also lists nutrition data and features that allow its users to record and track their progress.
Eat This Not That! As the name itself suggests, this app contains a list of food and their calorie content guiding you into which ones you can and cannot eat.
Aside from exercise and diet, iPhone also has apps dedicated for Sleep. After a long day of exercise, rest is much needed. And what better way to rest that to get a much needed sleep. These sleep apps from iPhone can give you just that. It features stereo sounds and ambient tracks designed to put you into deep sleep.
Health and fitness are of great importance. With the help of these apps, you can surely achieve your goal to a healthier and fitter lifestyle.
There are many programs on local gyms and fitness centers. There are even different and exclusive ones on the internet. No matter how you exercise and diet, the only key to staying fit and healthy is through discipline. When you want to improve your looks, this is really needed. Of course, it takes a lot of time to alter your physical self. There are different methods involved in enhancing yourself. This is probably the reason why more and more individuals still patiently go through great lengths to diet and exercise. But when they want more, they change their lifestyle and improve their body mass and muscles through muscle building programs.
Muscle building programs are not just your regular diet and exercise programs. They aim to solidify your muscles and tone them. Men and women alike want to have this type of structure. When muscle building contests are really popular, almost all individuals aim to have that kind of body. Definitely when signing up to be a muscle builder, you are really trained well. The program is more about being consistent on what you do and to really work hard to achieve the body you want.
However, diet is always part of every exercise programs even in muscle building. Eating the right kind of foods is one major part in muscle building. This is due to the fact that when your body consumes foods, it must not remain as fats but as muscles. When you want to build your muscles, you must have high protein, little carbohydrates, and lots of dairy in addition to vegetables and fruits. Of course, everything you eat must still be in accord to the balanced meal. Getting rid of foods that will make you fat is the aim. It is fatty foods must be avoided since they are unhealthy and at the same time prevents your goal from placing muscles on your body. Too much complex carbohydrates are slowly digested and remains in the body as fats. This is the reason why, it is not a great idea to be eating too much carbohydrate containing foods.
When you really want to look good and stay healthy, you will do anything to achieve it. Being and trying to be a muscle builder requires great desire, inspiration, and will power to stay in shape. Being disciplined and patient is the key to surviving the times when giving up may be possible.
You must be a busy person that finding the time to keep in shape can be a bit of a problem for you. Well, when you are too consumed at work, you may stress yourself out and that simply means it could contribute to the obesity of a person. You need to avoid this and start doing some simple exercises to keep yourself healthy amidst your busy schedule.
You can start by doing crunches, and if you do the exercise properly, you can achieve well-formed abs. If you do it incorrectly, you will be stressing out your neck and back. You can avoid the unnecessary injury by observing the right techniques. Always keep your hands at the back of your head, and keep elbows at the back as well, and let the muscles of your stomach do the lifting.
People are all too familiar on the right position to do the push-ups. You can do full push-ups with chest down to the ground, or half pushups, pushing your chest only halfway then pulling it back up.
If you need a more leisurely exercise, you can always do jogging whether taking 30 minutes away from your hectic schedule to jog out on the park, or simply jogging around your house. Just make sure you can sweat it out. Jogging in the morning for 30minutes can be a refreshing exercise, so don’t miss out on it.
Jump roping can also be an exercise. If you want to be playful, then try doing it, for 30-minutes to an hour with a variety of positions, either you jump rope in place, or jump rope while getting from one point to another.
Keeping yourself healthy must not involve any excuses like the lack of time due to busy schedule. Even for at least 30 minutes, you can do some workouts just to maintain a healthy lifestyle.
When people work out to bulk up, they usually forget that eating properly and good nutrition is part of the whole package. Most people think that you need to watch what you eat when you’re trying to lose weight, not gain weight and mindlessly eat anything just to fill their stomachs in the meantime.
But if you follow a good nutritional program while you are muscle building, you will be able to make the most of your workouts while bulking yourself up in a short amount of time. You will be able to gain muscle, not fat. And you won’t be overtaxing any part of your body while you’re doing so.
By breaking up your meals into about six or seven smaller ones that contain about 600 – 650 calories each, your body will have a steady supply of energy that it will easily convert into muscles. You will need to take your usual breakfast, lunch, and dinner, while adding a pre- and post- workout meal to your list. Include a midnight snack to that and you’ll be just fine.
Take in high-quality food for your three main meals – whole carbohydrates to provide a slow burn, lean proteins to give your muscles building materials, and healthy fats from deep sea fish like wild salmon or fatty fruits like avocado or fresh coconut to give you energy.
Before you work out, take in complex carbs like whole wheat pasta or brown rice. These will give you slower burning sugars than white flour pasta or white rice. These will help you keep your blood sugar levels steady so you don’t crash in the middle of your intense workout. Add a portion of protein to this to stave off hunger pangs and to give your muscles some food.
After that training session, give yourself a fast-burning protein and carb meal. For an easy snack, take a large protein shake with a bit of sugar. You can mix a protein or whey powder with a sports drink to give your body back what it used up during the session. Drink up as soon as you’re done or your body will be so ravenous, it will turn cannibal on itself.
And make sure that you have enough water as well. Not everyone takes in enough to keep hydrated so not only will your kidneys suffer, but you’ll definitely be left looking and feeling less than great.
It is not a clandestine method when you like to be ripped and lean. You need a type of body that can burn the fat faster as you prefer keeping the muscles. When you like to preserve all the advantages in a single workout session and there is no boring Cardio, it is better to move towards the Metabolic ConditioningWorkouts. The fat burning method or maintaining muscle is an either option. It is widely known that one can have the training for losing fat or one can go for gaining muscle; however, the possibility of combining the two factors is rare. According to the theory of instructors of aerobics, sweating can help lose weight adequately. Working on the treadmill can help lose twenty pounds perhaps. No need to be worried as you can keep the muscles intact while getting lean. The advantages are in the metabolic workouts.
When you want to appear to be lean, you are to raise the metabolic rate. If the metabolism is slower, it is really a hard time to appear a lean one. Accelerating the metabolism can help you keep the levels of fat lower. It is better to enhance the metabolism with the aid of the exercise that elevates the rate of heart. The amplification is straightforward. There is advice that doing a twenty-minute exercise can strengthen your metabolism. However, it is not a bad recommendation. The goal is to determine the exercise efficiently. In a metabolic exercise, the basic objective is to reduce the calories and elevate the metabolic rate during the exercise and after the exercise. If you follow the Cardio exercise for a long period, you can interpret the rate of your lean body. While exercising, the metabolism is to be augmented for a short time. As the calisthenics are over, the metabolism is to be increased as well.
Deriving An Optimal Effect Based On The Strength Training
Boosting the metabolism cannot only depend on the strength training. Obviously, you can burn the calories and you can achieve the muscle; however, you will not have a lean body since it requires the right kind of exercises. You can go for four to five groups of biceps curls in a day while working on arms. There are many things that sound fine. These can be biceps curls, triceps extensions, leg extensions or the other single joint movements. To get a sporty type body more exercises are required. The exercises comprise of compound movements and there are the involvements of the diverse muscle groups. As we are talking about the metabolic training, the isolation exercises including ‘biceps curls’ are not the sort of calisthenics that you are to deal with.
The distinctive workouts that relate to the compound movements integrate bench press, dead lifts, leg presses, power clean, clean and jerk, snatch, hang pull, hang high pull, hang clean and press, lat pull downs, squats and its differences. The exercises can be varied such as kettle bells. Regarding the body-weight workouts, you can deal with pushups, handstand pushups, pull-ups and chin-ups, body-weight squats, pistol squats and jumpsquats for body-weight.
The Demarcation Between The Metabolic Exercises And The Compound Exercises
However, metabolic exercises consist of the compound movements. An exercise is called as the metabolic exercise when it includes high-level intensity. As you finished a set and took a rest for a long time. Then, you took another set of exercise. You should know that the rate of heart is to increase during the exercise. When you take the rest, the heart rate comes back in the normal position. This sort of the metabolic workout is shortage of the metabolic element. Increasing the intensity of an exercise, the rest period is to be shortened.
The Training Of Metabolic Conditioning
There are diverse ways as you can enhance the intensity in an exercise. Two approaches are to be reckoned. The first one is circuit training. This can be the classic training process while dealing with the strength training with having less rest. There are the compound movements in the circuit training and there is the movement between one exercise and another. The circuit is a sequence of exercises that are to be performed one after another unless you are to reach the last one of the sequence. When the circuit is finished, the resting time is one minute and you need to deal with exact circuit for a second time in the same fashion. Gaining the optimum effect, a circuit is to switch from an exercise of the upper body to the exercise of lower body every time. The interval between the workouts is to be very limited as it can be from zero second to fifteen seconds. Alternatively, the rest period is the moving time form a workout to the next one.
The format of the circuit training exercise can be ten to twelve reps of bench press, ten to twelve reps of squats, ten to twelve reps of pull-ups, ten to twelve reps of lunges, ten to twelve reps of shoulder presses and the jump squats for body weight having ten to twelve reps.You need to progress the exercises one after another when the previous exercise is finished. The break can be one minute. The repetition is required for one more time. If you consider burning fat or you are a novice, this is an excellent exercise for you. The combination is enormously effective while you are choosing to be lean. The second approach is to be the barbell complexes. It provides higher intensity than the circuit training. It includes dead lifts, squats, push press, hang clean, Romanian dead lift and front squat. There are six to eight repetitions in the four sets. The resting time is around one minute between the exercises. Metabolic conditioning can help increase the burning fat and keep the muscle. The circuit and barbell complexes along with some sort of Cardio exercises are helpful. Include some Cardio exercises in between the training exercises of strength.
Body builders are always advised to not only do the necessary number of repetitions to build their muscle mass, they are also given advise on the vitamins that they need to take in order to make their body respond better to the workout program.
Vitamins are essential in maintaining the energy levels for those who are body building. They need to take the right amounts of Vitamins Bs, C, D, E, amino acids and minerals like calcium and magnesium.
The Vit B complexes are needed to boost the energy levels of the body. They are also important to maintain the integrity of the nervous system. A healthy nervous system ensures that the transmission of signals is rapid and functioning well.
The Vit C prevents scurvy, a degenerative disease that can cause the bones and the muscles to weaken, something which body builders do not want to happen to them. Also, the Vit C is good for the skin as it is a natural cleanser of the body making the skin look clean and glowing.
The Vit D is very important for the health and maintenance of the bones. This will also ensure that the calcium and the magnesium are absorbed properly into the body, making the muscle mass build and the bone density heavier to make sure that it can support the weight of the muscles. If the muscles are large and the bones are weak, then the body building is imbalanced and the result would be not what is looked for.
Vit E is good for the energy levels, the hormones and the skin. A healthy body should have enough energy to get it through the physical workout needed to build the muscle mass.
Body builders not only should have muscles that are balanced on the body, they should also look healthy, and their skin should be glowing with health and vitality. The vitamins will help to make sure that the balance is achieved.
Body building will make the muscles achieve mass, not necessarily massive muscles, but mass that should look balanced on the body of an individual. The workout program for body builders is not only to do the necessary number of reps but to actually have a healthy diet which includes eating fruits and raw vegetables.
Vegetables not only contain the important vitamins, minerals and proteins that are important for the body, but they are also the best source of fiber. The fibers in the vegetables are essential to the proper functioning of the digestive tract.
Vegetables, once eaten, gets into the gut and gets broken down into different parts, the insoluble part that is not digested is the fiber. Inside the gut it will brush the intestinal walls gently, getting rid of the toxins and pathogens that have not been successfully eliminated. With water intake, the fiber is then excreted as faces bringing out with it all the waste and the pathogens that the body does not need. This is also one way of detoxifying the body the safest, gentlest and most natural way.
There are some individuals who do not like eating vegetables and they prefer getting their fiber from other sources like capsules or powders which can be taken with water and do the exact same activity in the gut as that of the vegetables. However, no matter how these supplements are marketed, they are still not as natural as the vegetables that are eaten regularly and they will never give that healthy glow to the skin and body as successfully as the natural vegetables can.
There are so many different ways to eat vegetables and it is not just to boil them or to serve them as salads. Vegetables can also be substituted for meat if they are prepared the right way.
Leafy greens and vegetables also contain the iron that the body needs, something which the blood depends on. A healthy blood will make the body of the body builder glow from within, and this can only be achieved through eating natural and raw vegetables, not the capsule or powder forms.
Are you trying to achieve a body like Matt Damon’s? Well then read on… For most Hollywood celebrities, their bodies and looks are their investment, aside from acting per say. For commoners, achieving such well built body is “a dream come true”, but with focus and discipline, you can easily achieve this.
Here are the top ten body building tips to help you have the Matt Damon appeal:
Top 10 – Lift Heavy Weights
This method increases a person’s body mass and strengthen your muscles on the process.
Top 9 – Learn from a Professional
Weight lifting does not just involve the weights but it also requires technique; without it, there is no way in getting yourself in shape.
Top 8 – Do not rush yourself
Always remember that with slow and steady lifting movement, your muscles will likely increase in mass.
Top 7 – Observe Balance
You cannot just cut the numbers of repetitions or number sets per training, yet it is also not healthy to go overboard.
Top 6 – Intensify your workouts
You need to keep intensifying your program to keep developing your body.
Top 5 – Lower down your cardio work out
Cardio workouts aim to burn carbohydrates which are necessary when trying to build up your body.
Top 4 – Keep yourself Hydrated
Water keeps your body running, so be sure to take in more than what you used when performing weight lifting.
Top 3 – Do part by part workouts
Divide your work outs to different parts of your body to minimize stress.
Top 2 – Observe what you eat
High carb diet should be observed if you want to maintain your energy level.
Top 1 – Sleep
Sleep is the number one tool that you can use to promote a well built body. It refreshes your body to store enough energy for such strenuous work out.