Thursday, April 13, 2017

Why You Should Do Your Aerobic Training Earlier

Q: I keep getting told that I should switch my aerobic training to first thing in the morning on an empty stomach. Is this really going to help me burn more calories or should I stick with an energy meal prior to working out?

A: I’d go with the energy meal for two reasons. Firstly, the right kind of small snack about 30 minutes prior to training will help get you primed for a productive training session. After all, it’s hardly fun to train while you’re stomach’s rumbling. More importantly, though, a high carb pre-workout snack, especially first thing in the morning, will supply the glycogen that your brain needs to function properly. The glycogen that your body needs to exercise will come from what you’ve eaten over the preceding couple of days, as it takes some time for the glycogen to make its way to the muscle cells. This glycogen, however, cannot get out of the muscle once it’s in there to be used by other parts of the body such as the brain.

aerobic training

Now, overnight your body still requires glycogen for brain functioning. Since you’re not eating, it gets it from the small amount (about 20 grams) of glucose circulating in your blood stream as well the glycogen that is being broken down to glucose in your liver. This supplies a minimal amount of glycogen to the brain – just enough to see it through the night. In the morning you need to start re-supplying glucose to your body in order to keep your brain functioning. Failure to do so will still keep your brain working, but it will be at the expense of your muscle. Your body will convert body protein to glucose. By stripping the nitrogen from the protein in a process known as gluconeogenesis, it transforms your muscle protein into brain food. It would be nice if the body used stored fat rather than protein to supply the brain with glucose during this time. Unfortunately, however, that’s not how our bodies work. Fat simply cannot be used to make glucose.

The concept of exercising early in the morning on an empty stomach, then, doesn’t really stack up under the evidence. You need to have a decent carbohydrate meal about 30 minutes prior to working out – not to supply energy to your working muscles, but to supply it to your brain. An easily digestible energy bar along with a cup of black coffee (hold the sugar) will do the job nicely.

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Monday, April 10, 2017

Tips For Strength Training Without Weights

strength training without weights
Nobody can be at 100% all of the time. When athletes try to play with that intensity, they usually wash out of their game after a few years. Those professionals who have the ability to step back for a few months every off-season to allow the bodies – and more importantly their minds – to rest are usually those with much greater longevity in the sport of their choosing. When it comes to bodybuilding, the same tenets apply.

Those bodybuilders who take 2 to 3 months off of continuous training following a tough competitive season are usually the guys that end up being able to compete for 10 year or more. On the other hand, the men who complete a show, take the afternoon off, then return to the gym at full voracity the next morning are more likely to burn out, either mentally or physically, before their more relaxed peers.

The same rules can apply to you, on a much smaller scale. We all know that as a non-professional bodybuilder, you have many more things in life that are more important than bodybuilding. Family, work, school, and friends should always come first. Bodybuilding is but a tool to help you enjoy these things more! Finding the time and discipline to force yourself to train, eat right, and use proper supplementation for months without a break is very tough when you have other things on your mind. For this, reason, a program where you “follow all the rules” during the week (Monday through Friday) then give yourself a break on the weekends might be your best bet!

Training

You should be training Monday through Friday. Saturday and Sunday should be automatic rest days. It may be easy to force yourself to hit the gym on a Thursday or Friday when you’re feeling run down if you know that from Friday afternoon until Monday afternoon, you don’t have to think about the iron! One caveat – don’t start your week with chest when training in this manner – the bench press area is packed on Mondays!

Diet

Force yourself to eat extremely clean from Monday through Friday. Zero cheat meals, and complete portion discipline. However, when the weekend rolls around, you stop counting calories and protein grams, and just eat whatever your body craves. Just keep the junk food in small portions to prevent digestion problems.

Supplementation

Use your supplements religiously from Monday through Friday. When the weekend comes, give yourself a break! Multivitamins should still be taken over the weekend, but leave the creatine in the cabinet. Your body will be much more receptive to it on Monday anyway!

And when the weekend rolls around…

Don’t think about anything related to bodybuilding on Saturday or Sunday. The good news is that after conducting yourself with 100% discipline in all of these major areas for the last week, you’ll probably keep up many of the habits you developed during the week. You may discover your body is craving solid carbohydrate sources and a protein shake by noon on Saturday! However, the mental recharge and the fact that you know you don’t have to stick to such a rigid regimen will keep you refreshed and with a positive mindset during those rigorous weekdays.

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Friday, April 7, 2017

Importance Of A Diet And Training Regimen For Bodybuilding

diet and training regimen

The greatest sport has to be bodybuilding. The reason why I am saying this is because it has a lot of benefits. If you want to lose weight it is a must that you rev your body metabolism. When you increase your body metabolism you will be able to burn more calories. Your body metabolism is determined by your lean body muscles and when you weight train you will be able to increase your lean body muscles. If you want to increase your body mass and muscles, bodybuilding will also help you achieve your goal. Apart from helping you improve the appearance of your body physique this sport will also increase your body strength and this will help you do day to day tasks without struggling. Bodybuilding will also help boost your psychological health through increasing your self esteem and confidence. People who have been suffering from insomnia are also able to get proper sleep when they take up bodybuilding.

These are just some of the few reasons why you should take up bodybuilding. Bodybuilding is no rocket science and all you need to do is to master the two most important facets which include eating a proper diet and choosing the right training regimen. If you want to succeed as a bodybuilder it is very important that you develop a proper bodybuilding regimen for yourself. The bodybuilding regimen should suite what you want to achieve at the end of the training. If you are not well versed with how to develop a proper weight training regimen you can seek the assistance of a qualified fitness instructor or trainer. The major reason why many bodybuilders are not able to achieve there goals is because they did not take some time to come up with a proper training regimen. If for example your goal is to develop well toned muscles your training regimen should not include the use of very heavy weights instead you are supposed to use lighter weights with many reps so that you do not bulk up. However if your intention is to bulk up then you should include the use of heavy weights in your training regimen. Your bodybuilding regimen should also include proper techniques which will help you achieve fast muscle development. When you use the wrong technique during training you are likely to injure yourself severely. This could shorten your bodybuilding career and therefore in order to succeed in bodybuilding you have to master using the correct techniques when training.

The second most important factor to consider when bodybuilding is the diet you are taking. It should be very different from the diet of an ordinary person. Your diet should for instance contain plenty of proteins since they are the building blocks of muscles. You cannot be able to achieve muscle growth if you do not go on a high protein diet. You also need to take a lot of carbohydrates since they contain plenty of calories needed for intense training. last but not least you need to take plenty of vitamins so that you boost your health.

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Tuesday, April 4, 2017

Deadlift Safety Training Guide

deadlift

A strong back wins more bodybuilding titles than any other body part. Look at the list of past Mr. Olympia winners. Dorian Yates started the trend in the 1990s by beating far freakier bodybuilders with much better arms and chests, because of his superior back thickness. Ronnie Coleman picked up on this trend. His back was wider than anyone else’s, and he won 8 straight Olympia titles by simply outclassing competitors from the back. Once Coleman injured his back and didn’t have that advantage, Jay Cutler, who now owns the biggest and baddest back in bodybuilding, promptly beat him.

If the back is the most important body part in bodybuilding, then the deadlift is the most important exercise in the sport. The deadlift is one of the most effective exercises known to man. It stimulates the upper and lower back, as well as the legs, glutes, arms, and other body parts as well. It is one of the big three mass-builders, along with squats and bench presses.

The mechanics of the deadlift are remarkably simple: Pick up the barbell. Stand over the barbell on the floor. Grab the bar with a medium grip, knees slightly bent. Bring up the weight in a controlled motion, and then lean back at the end of the movement to lock out for just a second. Then slowly move the weight back to the ground. The legs drive the weight up, and the back stabilizes the body during the entirety of the movement.

If you find that the grip gives out before the lower back in this exercise, which is very common in Ectomorphic (skinny) trainers, use chalk and wrist wraps to help hold onto the weight. Very often, the hands and forearms are the weak link in the exercise, which short-circuits back muscle gains.

The back should be vertical, and tight. Movement of the weight should be in a controlled, slow manner. There should be no jarring effort. The back should never be rounded. Rather, the head should be up, leading the back to be upright and ready to move the weight without placing undue risk upon the spinal cord.

Always use a weight belt when deadlifting. The lower back is a very weak area in some people, so care should be taken too properly warm up to minimize the chance of injury. Use higher-rep work on deadlifts once per month to ensure many slow-twitch fibers are recruited, so maximum back growth is stimulated. Good luck, and be safe!

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Friday, March 31, 2017

Biceps Training Tips

biceps training

Many bodybuilders aspire to get big biceps because they are the signature of successful bodybuilding. Many bodybuilders who have big biceps like showing them off because many people admire them. The biceps are very conspicuous compared to the abs. if you want to show off your biceps all you need to do is to wear a vest but it is not that easy to show off your abs. for people to see them you have to take off your top completely. In bodybuilding it is all about the biceps and the moment you grasp this point you will be on your way to success. The moment you fully grasp what it entails in order to increase your biceps you will be on your way to succeeding in bodybuilding.

In order to increase your biceps you have to concentrate on working out the entire body. You cannot isolate the biceps alone; you need to include other muscle groups as well. The best techniques which will help you increase your overall muscles including the biceps are compound movement exercises. There are various compound movement exercises such as squats. When you do this kind of exercises you create tension also on the biceps and thus they will grow in size. You can also use isolation movement exercises in order to workout the biceps. Techniques such as progressive resistance training will also help you increase the size of your biceps.

The other important thing you need to include in your training regimen so that you increase your biceps is to eat a proper diet. The pillar of developing bigger biceps is through eating a proper diet. If you do not take a proper diet then your biceps will not respond to the training. When choosing the weight to lift it should not be too heavy. If you are a bodybuilder seeking to transform your body and increase your biceps you need to ensure that the weight you are carrying does not exceed your upper body strength. If you do not have proper command of the weight, then the weight you are carrying is too heavy. A good bodybuilder always has adequate command of the weight they are training with. You need to be able to undertake both the eccentric and concentric phase without any difficulty. As a bodybuilder you need to ensure that you are able to control both the eccentric and concentric phase properly because each requires very different levels of energy.

Your diet should also be proper if you want to increase your biceps. The diet of a bodybuilder is quite different from the diet of a regular person. The secret to gaining body mass will depend on the amount of calories you take daily. Your daily intake should be more than the calories you burn daily if you want to gain body mass. The best source of calories is carbohydrates, proteins and vitamins. You should also take bodybuilding supplements which are organic and do not contain any steroidal substances in them.

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Tuesday, March 28, 2017

How To Boost The Effectiveness Of Your Cardio Training

cardio training

Cardio is a very effective exercise for the heart and a very efficient way of loosing weight. However, hoe beneficial it will be to you depends on how well you will carry them out. Here are some tips from the pros themselves that will make those 20 minutes of cardio effective and worth the while.

If you are doing cardio in order for you to trim down, the first thing I would advice you to do is to do cardio in the morning. Glycogen levels are generally lower in the morning. This means that if you do cardio in the morning, your body will start mobilizing its fat for energy production. This energy that’s released will sustain you way after you have already done the cardio. As ironic as it may sound, getting tired after doing cardio in the morning will keep you more energized for the better part of your day. Exercising is also known to release the ‘feel good hormones’ and so cardio is a known natural stress reliever. Well, I guess now you know why people are told to take a walk when they are mad before they end up saying something really stupid.

Cardio in the morning is especially important to those who do cardio to lose weight. You see, when you exercise, your body first of all burn the food already present before it even thinks of touching your fat reservoirs. When you wake up, nearly all the food you ate the previous night has been digested already. Doing cardio at this time will purely burn fat and nothing else. If however you feel too weak to do cardio on empty stomach, you can take something very small to energize you a bit. By something very small I don’t mean a 5 course meal, take some natural juice o spike up your glucose level.

Before you start on your cardio, ensure that you have done stretches for at least 5 minutes. Stretch your quads, calves, hamstrings and the other muscle groups. You can opt not to stretch and nurse a lot of muscle soreness, it’s your call.

Vary your pace both in terms of cardio level and the workout in itself. If you are a beginner, start off easy and don’t try running for miles just because there’s a guy at the gym who can do it with his eyes closed! Start off gradually by let’s say taking a walk then increase your pace with every progressive session. During the actual cardio, start off slowly and then pick up the pace. Go first and when you get tired slow down a bit, do not stop. If you are running, you can do a very fast sprint for about 2 minutes then slow down to a jog and then repeat the sprint. If you find cardio to be boring then you need to first of all try and spice it up but if it’s still boring, get your head checked!

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Friday, March 24, 2017

Overcome The Challenge Of Intense Bodybuilding Training

intense bodybuilding training
There are very many issues which have to be handled when body building. These are generally the elements which are general components and which determine your level of success when body building. Wrong doing of your body building routine is what causes failure and reclaiming it is usually the main problem. This article gives you the overview of exactly how you can retrace your lost steps and succeed in meeting your goals as a body builder.

Injuries are part of what causes failure in our body building and this is one thing we have to handle to reclaim our track to positive elements of body building.

When you get injured in training, the first important thing is to seek medical attention so assess the level of injury and get it verified and the appropriate treatment given. What causes many people to fail is because they do not want to know the injury they have endured and they go straight to other exercises immediately. This causes the worsening of the injury and causes pain and stress on the injured parts and for some time one may totally be unable to continue wit the body building routine.

The other most important thing to have it covered is the form of a body builder. Mostly, poor form develops in body builders since they have denied the body some requirements and this costs them dearly in body building. It is now good to be organized and set serious wit your routine. Make sure that in case of poor form you know exactly the origin of poor form and do the necessary to recover from it. It may be your diet is deficient of some important nutrients or lack of proper rest and this needs a lot of car. Make sure tat you get good advice about any nutritional problems and the workout program from professionals so as to make it happen and get back to the right track as a body builder.

Weights gain is also a factor which leads many body builders astray. This is because even with well programmed diets, it is very common for body builders to increase their weight to extreme levels which are undesirable. You need a lot in this since the first thing is generally to understand the cause of your weight gain. It may be a little slip up on the consumption aspects, or a laxity in your training and many other issues. But remember that all this are well handled in an individual base and it is for you to get to know what is wrong and take changes instantly to avoid late rush which reduces your chances of success.

One thing you have to realize is that there are very many visions that one has when body building and they come with variations in terms of requirements. If at all you didn’t succeed in getting through because you lacked to stress an input of a certain element, it is time to be serious and get all the inputs in place. There are body builders who fail in body building because they do not incorporate all the necessary requirements. Watever the cost in body building you just have to put all the priorities right and make sure that everything is availed.

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Wednesday, March 22, 2017

How To Avoid Overtraining In Your Bodybuilding Program

overtraining
If you have been in this game for some time now, if you have accumulated a level of success in pursuit of muscles, then you know that body builders sometimes get too enthusiastic in their training for their own good. This is especially so if the training goals are given specific time frames, a deadline is coming up the corner. It gets even crazy, when you are in competitive bodybuilding, and a major contest in which you have banked a lot of hopes, is coming nearer and nearer.

a) The signs that you are losing out control during training, are like:
You forget yourself during the workouts and by the time you come around to glancing at the watch, you are past the predetermined length of the training session.
  • You start training impatiently, without allowing enough time for warm-ups.
  • You don’t determine the length of the training session before going to the gym.
  • You come up with timely justifications to lengthen the training session such as interruptions by colleagues, you are not exhausted, just one more, etc.
There are two myths that propound the tendency to lose track of training duration. These myths will do more harm than good if incorporated in your mindset. They include:
b) The more you train, the more you will grow and the longer you train the better.
The fact is overtraining stands and will always do, as the greatest mistake a body builder can make. Frequent muscle injuries consequent from overtraining cause the muscles to stunt in growth. It makes the body susceptible to other complications, it wastes a lot of time as you weight for muscles to heal before training further, and many other maladies.

There are several main causes of overtraining, some of them are;

1. Steroids use

  • Impatience with growth
  • Ignorance
  • Poor dieting
  • Lack of workout plan
The overriding factor in all these causes and even in others not enumerated above, is that the body builder looses out to the training workout. They get too excited sometimes that they forget to stop when enough muscle stimulation has been achieved. Instead of focusing on muscle stimulation, they start targeting complete muscle breakdown as the workout objective. Other factors than intensity and overload becomes the guiding principle of the training routine such as ;

2. Peer pressure

  • How long they train for each session
  • How many training sessions for a day
  • How many training sessions per week etc
This is a mistake because when these becomes the basis on which to determine the training session, then the workouts have gained more prominence than the body one is training. It is indeed the body that must determine the intensity level, it is the body that must be given adequate time to heal, recover and grow before assuming further training. It is the body that must remain in control. Remember it is growth stimulation not muscle breakdown that you must aim for in the training session.

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Saturday, March 18, 2017

Where to Buy Growth Hormone

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Finding out where to buy growth hormone is important to many people.

If you have a medical situation that requires them, your doctor will write you a prescription.

Yet there can be limited numbers of pharmacies locally that offer them.

Your doctor should be able to tell you where to get them. Yet the majority of individuals that use growth hormone don’t have a medical concern.

Instead, they use them to help enhance their athletic performance. They use growth hormone to bulk up their muscles and to reduce body fat. They also use them to help speed up the process of recovering after they have suffered some type of injury. Many athletes have local connections where they can buy steroids.

This includes the gym, their trainers, and other people they are associated with.

It is just like illegal street drugs in terms of finding it. The fact that there is a demand for it and good money

to be made, there are people that will take the risk and sell growth hormone.

In exchange for them taking that risk they are going to be making a great deal of money.

The internet is the most common place where someone is going to be able to buy growth hormone.

They are sent in discreet packaging too so that no one has to know what is included in them.

When you buy growth hormone online, you have to take the time to evaluate the website.

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Not all of them are legitimate. Look for a licensing number that proves they have all the necessary credentials.

Take the time to compare prices so that you will be able to get the best overall deal.

Some of the sites offer very low prices on steroids, but then they have high shipping prices.

Make sure the deal you get include the shipping.

Find out where the warehouse is too when you are buying growth hormone online.

That location can have a significant impact about how long it will take for your order to arrive.

Most of the sites do offer expedited shipping too though that will allow you to get what you need in no time at all.

Always make sure a website is offering quality growth hormone though.

You don’t want to pay for something that isn’t the real thing.

The bottom line is that if you want to get growth hormone, there are places you can buy them.

This includes locally or online. There are plenty of types of growth hormone and most people use them in a stack.

It is seldom that only one type of steroid will be used. It can be best to get them all at the same place

to cut down on tracking them and on having to deal with so many different entities at once.

The cost of growth hormone varies depending on supply and demand.

If you want to save money go with those that are the most popular.

You will find they are the easiest to get. You will also find they are the most affordable.

When you start using lesser known steroids, they are going to increase in price.

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Wednesday, March 15, 2017

Your Training Guide For Improved Arm Definition & Muscle Growth!

training guide arm definition
You may have been in the gym for quite a while now, you might have gone through some intense training already or you might have tried several strategies to bulk up your arms. It is not unusual to find professional body builders who have succeeded in every other area but that of developing their arms. Sometimes it causes disappointments to see that the chest is growing, the legs are superb, the stomach is packed into six figure, but the arms are still severed in growth.

This training routine is specifically directed to those bodybuilders who have been in the game for a while and now want to take their arms to the next level. By this, we mean that you want to define your arms further to competitive levels, or you want to grow some more muscle tissues in the arms. This can be important as part of a preparation for a major upcoming event, or as a way of bringing your arms up from under, so that they can much your achievement in the rest of the physique.

This workout constitutes a single triset and a single superset. The two should be done within a time frame of about twenty minutes in one training session, three times a week. By a triset, we refer to the group of three complementary exercises that must be done back to back without offering any rest duration within them. The superset refers to two distinct but complementing exercises that must also be done back-to-back, without any rest duration in between them. However, a single minute of rest should be allowed between the triset and the superset. Basically, a superset is more or less the same as the triset, only that it is composed of two exercises instead of three.

To begin on the triset, use the incline dumbbell curls exercise. Three to four sets of the incline dumbbell curls will do if good form is maintained and the rep speed at its optimal intensity. For each set, six reps are okay, with eight reps on the higher side. Without resting even for a moment, move on to the second exercise for the triset, which is the lying dumbbell triceps extension. Use the same weigh you used for the incline dumbbell curls, and also maintain the rep speed and exercise form. For the lying dumbbell triceps curls, perform three to four sets back to back, with each set achieving at least eight reps. On the higher side, ten reps per set can help achieve maximal intensity unless the weight being used is far below the optimal intensity level for the individual body builder.

To complete the triset, perform three to four sets of the hammer curls, with each set achieving at least eight to twelve reps. When this is done, allow a rest duration of about one minute, before taking on the superset.

For the superset, start with the wrist curls. Two sets of twenty five to fifty reps each, will ensure that the wrists are optimally stimulated. Without allowing for rest, move on to the final arm exercise for the day. The second exercise of the superset id the reverse wrist curls. This should be performed in an intensity level of two sets of twenty-five reps on the low and fifty reps on the high, for every set. After that, the arms are adequately trained for the day.

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