Tuesday, September 16, 2014

10 Common Mistakes That Affect Bodybuilding Training

bodybuilding training

1. Eating too little

This mostly affects women because they tend to eat less food. This will result in the lacking of enough energy needed to make significant improvements to their bodies. One needs a bigger portion of food in order to supplement the energy needed to create muscle mass. Adding some calories may add a little fat to the body but this will shed off while training.

2. Eating unhealthy foods

I mentioned above stocking up on calories, however this doesn’t mean indulging in fast food and junk food which are calorie dense. While bulking up, one should obtain calories from clean and healthy sources such lean meats and healthy fats from say fish. Focus on putting on muscle not fat.

3. Avoiding carbohydrates

If consumed appropriately, carbohydrates make a great source of energy. Carbohydrates are classified into 2 main groups.

+ Simple carbohydrates such as White bread and spaghetti are digested easily and fast hence they fortify the insulin levels and direct more glycogen to the muscles. They also help in deriving amino acids from proteins which are used in muscle building.

+ Complex carbohydrates take long to be digested but they are a great source of long term energy. Arrowroots, brown bread are good examples of these complex carbohydrates.

4. Smoking and alcohol

Smoking limits oxygen supply to one’s body. Lack of oxygen in the blood and ultimately the heart will make you weak thus disorienting your workout program. Hemoglobin has a higher affinity for Carbon monoxide is a by product of tobacco. This prevents absorption of oxygen to the bloodstream.

Alcohol slows down metabolism and stops fat breakdown. It also causes dehydration, slows down protein synthesis and leads to low testosterone levels. All this harbor any meaningful bodybuilding.

5. Unregulated cardio

Integrating cardio improves one’s both the appetite and the cardiovascular system. All these are crucial in bodybuilding.
No cardio results in a poor cardiovascular system will cause one to fail to achieve their goals mostly because they are out of breath.
Too much cardio harbors muscle size and shape since too much energy is spent on cardio. A moderate cardio of say 20-30 minute periods a week maintains a good metabolism and functioning of the heart.

6. Excess exercise machine use

Workout machines are comfortable and easy to use but the free weights basics with dumbbells like rows and squats are the best. Free weights train most muscle fiber leading to best muscle growth. Exhaust as much energy with free-weights before engaging the machines.

7. Little rest

Working out tears muscle tissue. The body requires recovery time to repair the worn out tissue. Lack of rest cancels out any meaningful muscle growth.

8. Weight control

One should focus more on muscle mass development and not how weight one has put on. Weight increment mostly indicates increased body fat. Men tend to relate muscle growth to increasing weight. Women tend to stop eating as much to avoid gaining weight. All these harbor muscle improvement.

9. Misplaced goals

What are you aiming for in bodybuilding? Is one doing this for competitive reasons, keeping fit or just to impress? Making short and long term goals will assist one to keep focused on what one is aiming for.

10.Irregular meal times

The body needs proteins every 2 to 3 hours. This will keep the body from eating away at already formed muscles. Keep to strict eating times to ensure the body has enough amino acids reserves until the next meal.
Monday, September 15, 2014

Benefits Of Bodybuilding Training Programs

Bodybuilding isn’t just a walk over. You don’t wake up in the morning and have it all figured out. Every bodybuilder will tell you that they have had their ups and downs. At times the progress they were making was so fast and evident such that their colleagues at work and the guys they work out with compliment them. At other times, the progress is so slow they have to go back to the drawing board to ask them where it is exactly that they went wrong. If you have ever had a serious injury then you will agree with me that during such times you ask yourself why it is exactly that you are in a gym. So the next time you are at crossroads and you’re wondering whether to get off the body building highway, remember these words.

To begin with, bodybuilding is the best gift that you could ever give to your body. Bodybuilders have a generally higher life expectancy. Exercising improves your immune system and makes you less susceptible to diseases such as respiratory disorders, cardiovascular disorders, cancer, and obesity among other sicknesses. It is actually easier for you to get life or health insurance if you’re a bodybuilder as compared to a less athletic person. Cardio does miracles to your heart as it strengthens your heart muscles. Exercising also stimulates your brain and will improve your concentration span.

Secondly, bodybuilding might just pay you bills especially with the unpredictable economic changes. You may wake up one morning and find that your profession has been phased out like a floppy disk! Bodybuilding depending on how successful you are has put kids through college and paid for tuition in private schools. Celebrity advertising has turned some lucky people into millionaires almost overnight. Be it skin care products or healthcare products like supplements, you can crack a gold mine.

You might be doing it as a hobby but just know that there is always that option of going pro. So if you are thinking of quitting bodybuilding, give yourself a bigger challenge, go professional. This is just one angle in which you can look at it in terms of our career. On the other hand, did you know that a well toned muscular body is associated with persons of high personal discipline and dedication? This means that you might land that great job just because your muscles can still be seen through your suit!

Last but not least, bodybuilding makes you look 10 times better than just your average Joe. Ever wondered why some guys always have a lady clinging onto their arms nearly all the time apart from their bathroom breaks? Believe me it has nothing to do with their good looks or charm but has everything to do with the well formed biceps.

I do hope that you will choose to be a bodybuilder until death do you part hopefully in your late 90’s. Either way, enjoy life but know that you will face the consequences. If you stick to bodybuilding, find joy in what you do.
Monday, September 8, 2014

Training Tips To Improve Your Physique


Are you one of the muscle men? Do you train hard, eat right, use the right supplements, and give your body plenty of time to recover? Or are you just spinning your wheels, spending your days talking about how one day you’ll be some great bodybuilder – but you never quite make the steps necessary to achieve this incredible feat? If you’re all talk and no walk, it’s time to make a change. It’s time to get in shape!

The first thing you will want to do it adjust your diet. Start slow. Don’t begin an entirely new diet, or there’s a good chance you’ll fail. Rather, you should focus your energies upon one simple thing at a time. First, add protein to your diet. Just an extra piece of meat, three times per day, will make a significant initial difference. Then, move on to a few more changes. Perhaps you can cut the sugars out of your diet by cutting out the soda, slowly (but watch out for the caffeine headaches!) Add water as well, since the added protein may leave you dehydrated.

Next, start walking. Yes, you might flinch at the idea of moving around you block like an elderly woman. However, it will stimulate blood flow to all areas of your body – particularly to the muscles you want to start punching to new ceilings! Once you’ve walked for a week, get in the gym and complete a week or two of light, full body workouts. From there, move on to hitting each muscle group twice per week using a few more sets and a little more intensity. Finally, use this foundation of fitness and go all out – hitting everything on its own day and returning to the uber-successful 5 day bodybuilding split that is quite the standard.

One common problem that many bodybuilders face is that they are constantly changing things up. You don’t have to continually confuse the muscles of the body in order to become one of the muscle men – instead, you need to simply hammer the muscle groups of the body with a very effective and well thought out workout. You can’t be taking days off of the gym every week for whatever reason. We all have things that limit our schedule – but very rarely do we let them derail our training. If you miss anything more than one workout a month, you’re still spinning your wheels – and real muscle men do not do that! Got it?

Finally, stop talking. Don’t tell your mom, your girlfriend, or your buddies about the bodybuilding success you hope to soon achieve. Rather, just do it, man! Don’t plan out loud. Keep your mouth shut. Anytime you want to start babbling about yourself, instead go to the kitchen and cook a meal for later. Complete some crunches. Just do anything but waste time planning for something that doesn’t require that much planning, that you should be doing already. Just train baby – stop talking about it and just do it!