Body Building for the Beginner – Keep It General – Routines Come Later

Anyone who wants to try body building should keep in mind that it takes patience, perseverance and discipline to stick to the sport. Almost everyone will make significant gains during the first few weeks, followed by periods of stagnancy and plateaus. Due to Disappointment and the demands of maintains, some people quit. Here are some tips:

Setting goals

Before hitting the gym, outline your plan, goals and objectives. so you want to build good and muscular body? What do you want to achieve with your body? How much are you willing to invest? How much time can you allocate to training each week? It is vital to set goals that are realistic, attainable and time-bound.

Too many gym-goers quit during the first few months because they set objectives that are difficult to reach. Experts recommend that you embark on a program that you can effectively recover from, not one that you can maximally do.

Start setting a sound budget plan to avoid overspending. Some people consider getting a home gym, but it is advised that you at least try visiting and joining a club for a few months. some examples of bad investment in healty products are buying exercise equipments which costs us hundreds or thousands of dollars, and you use them not more than few weeks, that’s a complete wastage of money.

Compare a number of gyms then take into consideration the availability of trainers, equipment and other special amenities. You may prefer a gym because of the package deals and affordable membership rates. Calculate the amount of time you can give each week to working out then build your budget around it.

Beginner Must-Knows

1. Keep it simple. Start by training once or twice during the first week. Lifting of light weights helps in getting the feeling of exercise and differentiate the tension and movement between using machines and free weights. It is recommended that you hire a trainer or instructor during your first sessions to help you familiarize the basic exercises.

as your arms are stronger and carry most of the loads thats why you can use Barbells which are best than doing dumbbells. Barbells help you achieve balance and feel faster. Eat basic food to get enough protein, carbohydrates, fiber and essential fats instead of investing in body building supplements right away.

2. Keep it short. Every starter should remember that you gain muscle when you rest and eat, not while working out. Your initial workouts should not last more than 30 to 45 minutes. Start with a 5 to 10-minute warm-up and stretching session and end by cooling down for another 5 minutes.

Natural body builders (To get six pack)  should give their bodies enough time to rest for muscles to grow. Going to the gym frequently can lead to overtraining, thereby hindering growth and progress. If you feel sore the next day, you may take a full days rest before hitting the gym again. Master the movement and tempo of exercises before developing a routine.

More Basic Tips

The three main pillars of body building are exercise, nutrition and rest. You should have enough of all of these to gain quality muscle and maintain it for the long term.

To help you stick to your planned regimen, try looking for a training partner who has the same goals and schedule so you can encourage each other not to skip workouts and to maintain a healthy diet and sleep pattern. Maintain a training log where you chart your progress, weight changes and lift adjustments.

Focus more on basic exercises or compound movements that hit several muscles at the same time. Great ones for starters include the squat, dead lift, military press, bench press, bent-over row and barbell curl. for every workout session do 8 to 12 sets of exercise. Dividing body parts among different days of the week and isolation exercises should be done only after working out for several months and getting into the intermediate level.

Do a light warm-up set before moving on to 1 or 2 working sets. Only repetitions of every set is enough, don’t do too much to avoid continuing it which results in muscle failure. Never neglect any body part throughout the course of your body building. Several beginners neglect legs and calves by focusing entirely on the upper body, then later on, regretting having lagging body parts.

Diet and Body Building(Diet and Body Building)

Experts say that body building is 15% exercise and 85% nutrition. Your diet is one of the core pillars of building and maintaining quality muscle. Bad foods ruin our physique and dampen the progress that’s why we should take proper investigation of best food which is very good to our body. It is vital to rely on basic and natural foods that will yield the most productive results. The diet plan will differ depending on your actual body type.

The 3 Essential Items

1. Carbohydrates.

protein, carbodydrate, fat, supplement are the main energy source of the body to perform various tasks, functions and activities. when carbohydrates are absorb in the body, insulin is release by pancreas. Insulin is vital for body builders since it takes the carbohydrates then stores them in the muscle or as fat. Insulin takes the amino acids or protein to be sheltered within the muscle for repair and recovery. Carbs should be taken in adequate amounts, or else you risk storing a lot of fat from the surge of insulin.

Complex carbohydrates are good sources of energy and are classified into either starchy or fibrous. Carbohydrate which are starchy are digested very easily, and mostly stored as fat.

wheat, brown rice and oats are some of the complex carbohydrates which we should included in our diet. bread, white rice and pasta are examples of starchy carbohydrate. Fibrous carbohydrates include carrots, broccoli and spinach which are good for digestion. It is recommended that body builders eat about 1.5 to 3 grams of carbohydrates for each pound they weigh daily.

2. Protein.

This is the most important element for building muscle. Every tissue in the body is created from protein such as muscle, skin and hair. Protein boosts metabolism by 20% when consumed, plus creates a timed release for carbohydrates so that energy is sustained sufficiently for a variety of activities.

Experts recommend body builders (to get six pack abdominals &) to eat at least 1 to 1.5 grams of protien daily for each pound. turkey, selected red meats, chicken breast and tuna has very good amount of protein content and very low in fat.

3. Good fats.

Hormones are created from fats and all cells in the human body contain fat. It is important to consume adequate amounts of healthy fats to ensure that chemical reactions and hormone production are optimal. There are 3 fat types namely saturated, monounsaturated and polyunsaturated. Heart related problem and cardiovascular problems are arises due to heavy intake of Saturated fats, so use saturated fats in very small amount.

Examples are coconut oil and palm oil. Monounsaturated fats contain essential fatty acids that help lower cholesterol levels. Examples are natural peanut butter, fish oils and olive oil. cholesterol levels are not controlled by Polyunsaturared fats. Examples are corn oil, sunflower oil and soybean oil.

Rules to Live By

A body builders diet (diet lose weight fast) should comprise of small frequent meals. it is very important that we carefully watch our daily intake of food, we should calculate that how much carbohydrates, protein, and fats we need everyday for our exercise routine and divide it evenly to the number of meals everyday. Fats should comprise no more than 10% to 15% of each meal.

Ideally, meals should be eaten every 2.5 to 3 hours. Taking in small frequent meals will help your body digest food better, prevent hunger pangs, as well as boost metabolism which enhances fat burn. Large meals of 1 to 3 times a day can cause insulin spikes.

Get your nutrients and essential elements from whole solid foods. If you plan to take supplements, these should only function to fill in any lacking item to complete your recommended dietary allowance, and not as a staple meal. Take a vitamin supplement as well. Drink 8 to 12 glasses of water per day. You may store a whole gallon then consume it throughout the day.

About Calories

Determine your lean body mass with the use of a caliper or other known methods or devices. Calculate your daily base caloric intake by multiplying your lean body mass by 12. The Divide the total into the number of meals you plan to consume per day.

You can then evenly spread out the foods you have selected to ensure that you are taking equal amounts of calories per meal. always note down about diet in a log book and if needed make the necessary changes. It is advised to cycle your calorie intake over the week or month to boost metabolism and enhance fat loss.

Nutrition for the Body Builder

The proper diet for a body builder is a scientific approach that requires careful planning to render the best results. The use of phasing is important for muscles to develop and respond adequately to different types of stress. Aside from knowing which foods and supplements to take, proper timing and amounts are equally vital to gain the most benefits and achieve size and shape.

The Phases

Body builders usually go through 2 to 3 phases in their training program to gain quality mass, strength and definition. The phases are usually divided over 3, 6 or 12 months depending on each individuals goals. The first phase generally focuses on strength, the second on building muscle mass and the third on losing fat and achieving definition or cuts. Bulking and cutting phase are the 2 phases , used by many bodybuilders.

The nutritional needs for each phase differs. Proper amount of calores and needed to build quality muscle, a very goo dose of protein and carbohydrates are needed for bulking, mass building and strenght gaining phases.

prescribed calorie count are attained by using different food choices, chicken breast, otas, supplements, and lots of red meat. As for macronutrients, body builders meals should comprise of 15-25% protein, 15-25% fat and 50-60% carbohydrates.

During the cutting or definition phase, individuals need to watch their food sources and reduce their daily caloric intake of fat. Meals usually are comprised of 20-30% protein, 10-15% fat and 40-55% carbohydrates. Fat sources should include more of the monounsaturated or polyunsaturated types.

Diet and Training

1. Before working out. Meals before workout should contain enough carbohydrates to fuel all activities. Body builders usually need around 1.5 to 3 grams of carbohydrates per pound of bodyweight per day. It is recommended to take carbohydrates 1 to 2 hours before exercise for it to be digested in a timely manner, thus leading to more productive and intense energy during workouts.

During most meals eating more complex carbohydrates are needed because they are absorbed more slowly and storing energy in the muscles. Examples are oats, whole wheat and brown rice. You may eat starchy carbs just before hitting the gym to provide instant energy. Examples are potatoes and pasta.

2. During the workout. You will need to provide enough building blocks for muscles while exercising by consuming protein. You can do this by consuming protein supplements in the form of protein drinks or bar. Take sips or bites in between sets until you complete the entire routine. the amount of 20 to 30 grams is sufficient for every session.

3. After working out. You need to refuel immediately post-workout by consuming adequate amounts of protein and carbohydrates. You can eat a meal about 30 minutes after hitting the gym. there are many bodybuilders who take multivitamin, BCAAs, and Fish Oil for fulfilling their needs of the body.

Tips from the Pros

Learn how to cycle calories and carbohydrates for faster fat loss. There is a hormone called leptin which signals the body to start hoarding fat once it goes into suboptimal levels. while changing from bulking into the cutting phase, generally Leptin drops as we start to lower our calorie and carbohydrate intake.

Cycling calories and carbohydrates will maintain normal leptin levels, thus allowing your body to get rid of fat more readily. When dropping calories or carbohydrates, it is recommended that you reduce only about 200 to 300 calories at most from your base caloric intake. on some specific days, to maintain the cycle, you should increase the calorie intake slightly by 150 – 250 on some days.

whole foods like lean meat cuts, chicken breasts, turkey, skim milk, soy and nuts are some best foods to suit our body Attain your macronutrient requirements of our body. Never starve yourself when attempting to lose weight since your leptin level can drop leading to muscle cannibalism and fat hoarding.

Drink plenty of water to replace lost fluid. Control your intake of sugars and sweets but reward yourself occasionally with moderate treats to prevent craving and hunger pangs. A recommendation is to not to eat any carbohydrates during your last meal or before going to bed to prevent fat storage. Limit intake of caffeinated products that can lead to dehydration.

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Bodybuilding Workouts and Regular Routines

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Alcohol & Muscle Growth – 5 Ways That Alcohol Affects Muscle Gains

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Have a great day!

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The World Of The Muscle Bodybuilder

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Have a great day!

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Im 5'7 and weigh 140 how do i turn my fat into muscle if i cant afford any equipment or gyms

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Exercises for Senior Citizens

Exercises can help senior citizens in keeping their body and mind healthy. Let’s take a look at some exercises for senior citizens.

The term ‘senior citizen’ was coined in the year 1938. In the United States, any elderly person who is 67 years and above is regarded as a senior citizen. According to the National Center for Health Statistics, only 32% of American senior citizens exercise on a daily basis.

Senior citizens are prone to fall prey to various health hazards. Common senior health problems include obesity, acid indigestion, muscle weakness, stroke, panic attack, heartburn, diabetes, high cholesterol and high blood pressure. A good way to fight against these is to take up some physical exercises. Exercises promote one’s health and assist in living life with full zeal and enthusiasm.

Despite knowing the fact that exercise is the prime element to keep the body fit; most senior citizens fail to take it up. They become lethargic as they grow old and this leads to inactivity. Due to this inactivity, senior citizens may suffer from failure of immune tolerance, diminishing overall body strength, flexibility and mental equilibrium, which are recognized as some of the important factors of healthy body and mind.

The main objectives of exercise are to:

• Promote health
• Strengthen muscles
• Improve cardiovascular organization
• Elevate athletic skills
• Prevent obesity, diabetes, heart diseases
• Make the body flexible

Exercises for Senior Citizens

To gain a healthy body, senior citizens should adopt some healthy habits, which can make them happier as well as healthier. They should follow some senior exercise programs that help in maintaining physical, mental as well as emotional balance. Senior citizens can start with some simple exercises to cope with various problems such as stress, anxiety and other health diseases. These simple exercises include:

Walking: To get started, walking is the best primary exercise that senior citizens should opt for. Walking on a regular basis in the morning and evening can keep one fit and healthy. A senior citizen should walk according to his/her capability. This can reduce the extra fats of the body, make the body flexible and can uplift one’s spirit.

Yoga: Yoga is a form of traditional Indian exercise, introduced to America by Swami Vivekananda. It has a healing effect on one’s soul. It includes breathing exercises and meditations that have been practiced since ancient days. Yoga plays a vital role in keeping a balance between body, mind and spirit. This can help senior citizens in reducing stress, high blood pressure, blood glucose level and blood sugar level. It promotes elasticity of body and provides relaxation.

Swimming: Swimming is another form of exercise that cures many health related diseases in senior citizens. It has some benefits such as reducing stress, muscle pain and helps keep one fit.

Lightweight exercises or training: Senior citizens may also practice light weight lifting with the help of light weight dumbbells. This will help enhance liveliness and improve metabolism.

Besides, senior citizens can do various other physical exercises, which include aerobics, muscle flexibility and endurance exercises.

Aerobic exercises: Aerobic exercises are rhythmic by nature and warm up the body. While doing these exercises, a senior citizen involves in physical activities like jumping, dancing according to steps to tone up the body muscles. These strengthen the respiration process, provide sufficient oxygen, improve blood circulation, reduce blood pressure, reduce rapid palpitation and help improve mental health.

Muscle flexibility exercises: As senior citizens grow old, their muscles tighten and their range of motion decreases. Therefore, to preserve their range of motion, maintain youthful flexibility and relax their mind, muscle flexibility exercises are very effective. Muscle flexibility exercises involve stretching slowly without bouncing. While maintaining normal breathing during each movement, attention should be paid to the muscles that are stretched. This will help the senior citizens to relax their body as well as mind.

Endurance exercises: Some endurance exercises like riding, stair stepping, walking and swimming can improve the endurance level of senior citizens. They can gradually increase the duration of these exercises according to their level of tolerance. While doing these exercises, one should start slowly but plan to work a little faster as time passes by.

Some Points to Remember

• Exercise for at least 30 minutes on a regular basis
• Start slowly and increase activity gradually
• Wear comfortable clothes and shoes, while exercising
• Test blood glucose level
• Consult a physician before starting any exercise regimen

These tips will help in fulfilling all the objectives of exercise and provide an all-round development of body, mind and soul. Proper care of senior health, will also make life worthy of living.

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Exercise for Turning Fat into Muscle

While you can’t technically turn fat into muscle, you can take some steps to successfully burn fan while building muscle to get a toned and muscular physique.

This is the stuff that late night infomercials are made of. You take a pill or use some sort of ab contraption and miraculously your fat turns into muscle in only a few days! Unfortunately turning fat into muscle is a myth and doesn’t actually work like that in real life. Fat and muscle are made up of entirely different tissues so “turning fat into muscle” is more than just a 1 step process.

Fat is used by your body to store energy while muscle is used for movement and some involuntary functions (pumping blood, digesting food, breathing). Muscles are made out of protein while fat stores are made up of… fat. There is no mechanism to turn fat into protein, it just isn’t possible. Turning fat into muscle is a 2 step process which requires you to burn fat and build muscle in it’s place.

Getting rid of fat is accomplished through exercise that burns a lot of calories. Cardio is a great example. You can run, bike, swim and play sports. To lose body fat you should dedicate 3-5 days per week for cardio lasting 30-60 minutes per session. The more you go, the quicker you’ll lose the fat. While you can lose 1-2 pounds per week, building muscle to take the place of fat is a much slower process. Read more about Guidelines for Cardiovascular Training.

Short of taking steroids, there’s no way you can gain as much muscle as the fat you’re losing. Muscle grows at a very slow pace but with proper exercise you can gain a significant amount. Muscles grow when you stimulate them. When you lift weights at a gym, the muscle becomes damaged and when you rest, it’s rebuilt and becomes stronger than before. Doing this over a long period of time will make you stronger and give you bigger muscles.

To build muscles in the quickest amount of time, dedicate 2-4 days per week for a strength training routine. You can do a total body workout or focus on one or two muscle groups. Read more about Guidelines for Resistance (Strength) Training.

Remember that turning fat into muscle is a long term goal. Even thought it’s a 2 step process, you don’t need to accomplish one step to move onto the next. Losing fat and gaining muscle can be a simultaneous activities meaning one part of your workout should be geared towards losing fat and the next for gaining muscle. You won’t see the desired results overnight but you should begin to notice a difference in your body fairly quickly.

For more ways on how to gain muscle while losing weight, visit the Guide to Reducing Body Fat. You can also check out other people’s workouts and share your own at the exercise forums.

By Ken Bendor Published: 6/24/2008

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Top Ten Tips for Muscle Building

Top ten tips to help you build muscle.

When training for muscle gain, there are many factors that can affect your progress. Apply my ten tips listed below and you will move forward in your quest to pile on pounds of lean muscle mass.

1. Sleep

This may sound like a strange one to start with, but there are a few reasons why sleep can affect muscle building. If you are not getting enough sleep at night you are seriously affecting the amount of energy that you will have during your workouts, slowing down your results. Also while you are sleeping, your muscles are repairing any damage that will have incurred during your previous workout. This repairing and strengthening of the muscle fibres is how you get bigger. You should be aiming for eight to ten hours of sleep every night.

That is a brief run through my top ten list of things you should be doing if you are trying to build muscle mass. I have listed these points from 10 down to 1, but they are all important factors you should be considering and should not necessary be looked at in that order for importance. I wish you all the success in your training.

Jon Allmark

Visit http://www.fatlossandmusclebuilding.com/blog for more tips, tricks and advice on training and dieting for fat loss and muscle growth.

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When I was a young boy, emerging muscles were the coolest thing. If a vein popped out a little, that was even more awesome. There were no fitness centers or body building gyms to amount to anything back then (Stone Age). If you aspired to brawn, Charles Atlas paraphernalia advertised in comic books was guaranteed to help you turn the cards on the guy who kicked sand in your face on the beach last summer.

Back then, muscles seemed more legitimate if you earned them from work on the farm or from other labor. Muscles from exercise were thought of as sort of “artificial”. So I did lots of farm work and construction in the summers. But leaving nothing to chance, I also cheated by building my own weight set with a pipe that I would insert into the holes of cement blocks.

My dad was of the school that I had better be careful or I could get all “muscle bound” if I exercised too much. I guess he must have worried as he saw me in the back yard hoisting my pipe with blocks dangling from each end. But I loved the exercise and reveled in the pumped feeling in my biceps.

Sorry to sound so narcissistic. But it’s the way all of us “guys” thought. We would even compare bumps on the school bus every morning and banter about who could do the most push-ups. This is not to say muscles and fitness are still not important to me, but now I focus primarily on exercise that will help me stay healthy, in shape and trained for the competitive sports I play.

I bring this up not to brag or appall you, but as a backdrop for the current situation in the sport and bodybuilding worlds. Now that society is off the farm, exercise has become a perfectly legitimate way to replace the physical activity lost with modern living. The use of hormones to force the body to grow in a way it would never do naturally, however, is a perversion of what should be clean and healthy personal development. Anabolic hormones totally miss the point of it all. The freaky bodies that can result are aberrations, yet magazines are filled with their photo spreads as if drug induced bodies are icons we should emulate and aspire to.

Aside from the fact that only people with natural bodies and developed talents should compete in sports (otherwise drugs are competing, not athletes), the real tragedy is the toll on health any hormone can take. Of all the drugs I used in medical practice, hormones scared me the most. They could create dramatic and immediate results (and that is their allure), but hormone treatment continued for any length of time always seemed to come back to harm the patient and haunt me.

An example in humans is the use of testosterone patches in women to increase libido. Take them very long and although your passion may be triggered, your voice will deepen and a beard will start to grow (not so good for the libido of the husband). Corticosteroids for allergies can result in extremely serious adrenal gland diseases, immune suppression and vulnerability to infection. In veterinary medicine the same things can happen. One situation I am reminded of that occurred many years ago was related to hormones given to dogs for birth control. Years after discontinuing the drugs, treated dogs would present to veterinarians with life threatening illness, extreme thirst and white blood cell counts off the charts. When their enlarged abdomens were surgically explored, a gigantic uterus would be found filled with pus – quarts of it! All this just because a little ole hormone was given years ago without a hint of an immediate ill effect.

You see, the body is extremely wise. It is not fooled or endlessly forgiving. If you break your arm and put it in a sling, the muscles don’t grow bigger, they atrophy. Why? Because the body is also efficient. Why grow muscles or even maintain them if they are not needed? When the sling is removed, the arm will have lost much of its strength. The body shuttled its resources into building bigger muscles in the arm that had to do double duty. It’s a very pragmatic thing. The body doesn’t pay attention to your agenda; it just does what it must to stay alive, make do and meet stress.

The same thing would happen to both arms – to your whole body – if you had servants do everything for you as you reclined in an easy-chair. Then, if all of a sudden you had to get out of the chair and run a mile or lift 200 pounds to survive, you wouldn’t make it. Your wasted and weak body could not rise to the challenge.

Hormones are like a metabolic sling placed on the hormone producing glands—testicles, ovaries, adrenal, thyroid, pituitary, etc. They replace the hormones that the glands normally produce. When this happens there is a negative feed-back: the more hormones from the outside that are introduced into the body, the less the glands do what they no longer need to – synthesize hormones. So the metabolic “muscles” (glands) that create hormones atrophy. If all of a sudden the outside source of hormones is withdrawn, your weak and withered organs may then not have the strength to take up the task again and supply hormones. Since about every function in the body is hormone-influenced, and every hormone interacts with every other hormone in some way, catastrophe results. Is it any wonder that modern anabolic body builders are also racked with heart disease, cancer, immune disorders, digestive failure and metabolic disorders in their (early) later years? The use of anabolic hormones is most certainly a case of desire being a ruinous tenant of its landlord, the body.

Consider this also with regard to anabolics. A normal body weight of 170 lbs. can be changed to 250 lbs. of solid muscle. To get there, massive amounts of food have to be consumed. Yet digestive “muscle” is not being built to keep pace, So the digestive tract and associated organs (liver, pancreas, gall bladder) suited for maintaining a 170 lb. body is forced to digest and assimilate extremely large amounts of food? The result is digestive exhaustion and resultant damage that can last a lifetime. Most of us suffer some digestive problems and intolerances as we age due in large part to eating abuses when we were young. Note the number of television commercials hawking stomach remedies. Body builders force feeding can exaggerate this damage leaving a ruined digestive system tolerant of little more than Maalox..

A huge number of high school kids are trying to “get big” with steroids. What an incredibly dangerous proposition for them. Parents, be aware that this is not innocuous. If the plea is that a little won’t hurt, particularly if they are “cycled” properly, don’t buy it. If the argument is that taking them is the only way to excel in a sport, then change sports. Insist.

For you adults who are toying with the idea of taking hormones for one reason or another, think long and hard. Read the contraindications and cautions on the drug insert sheets. Take heed. Find other ways to stimulate your body’s own natural ability to enhance or improve itself through exercise, lifestyle and nutrition. Don’t put your organs in slings and then expect long-term benefit.

The piper will always be paid.

About The Author

Dr. Wysong is a former veterinary clinician and surgeon, college instructor in human anatomy, physiology and the origin of life, inventor of numerous medical, surgical, nutritional, athletic and fitness products and devices, research director for the present company by his name and founder of the philanthropic Wysong Institute. He is author of The Creation-Evolution Controversy now in its eleventh printing, a new two volume set on philosophy for living, several books on nutrition, prevention and health for people and animals and over 15 years of monthly health newsletters. He may be contacted at Wysong@Wysong.net and a free subscription to his e-Health Letter is available at http://www.wysong.net.

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I've been working out for an hour each day for the past month or so
doing about 50-100 crunches 50-100 wide push ups for my pecs and 2 sets of 50 using 20 pound dumbbells and i still look like the same skinny white boy what am i doing wrong?

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