Archive | Building Muscle

Get a Bubble Butt – Make It Round and Sexy

Are you sick and tired of having a flat butt? You want to put on a pair of jeans or a dress and it just doesn’t fit well because there is nothing to fill it out with. You go out with your girlfriends and guys turn around to look at their well shaped behinds while you are left unnoticed?

What if there was a way of changing this, a way to get a bubble butt and to make your butt really round and sexy in only a few weeks time? If you keep reading I will tell you the secret of how to get a bubble butt.

Just picture yourself with a bigger sexier butt, just imagine what you would look like and how it would feel. You stand in front of the mirror and you see your jeans stretched hard against your booty and so far it is only you watching yourself. Then when you leave your home you will get a whole lot more attention than you are used to (in a good way) and you will feel a whole lot more confident.

So think of how you will feel with the sexy round butt you will get when following the advice in this article.

So how do you do it. How do you get a bubble butt?

You have probably been given all kinds of weird advice already. Things like eating cornbread or heaps of junkfood and just stay on your booty all day. This is only hazardous to your health but it certainly won’t improve the looks of your behind either. The fat will go everywhere on your body and even if you do add some fat on your booty this way it sure won’t look nice. So just stick to healthy foods.

Now the other advice people usually give when it comes to building a bigger butt is exercise. This is a lot better. Exercises is needed to get a good butt as the buttocks are made up of muscle. Good exercises targeting the buttocks will make them stronger and bigger. To get a noticeable difference you need know which exercises you need to do.

Now for the secret tip

An admirable sexy butt is made of fat as well as muscle. Adding muscle alone is not enough to make it really round and sexy. As mentioned before, eating junk food is not how you “fatten up” your butt. There is way of adding fat to your booty simply by moving body fat from other parts of your body to your butt. This sounds incredible, but it is true. This is very easy to do and takes only a few minutes a day. The combination of strong muscle and fat will give your booty that round sexy shape. So now you just have to take action and you will soon have a sexy round butt admired not only by yourself but by many others as well.

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The Seven Principles of Resistance Training

When focusing on resistance training, and overall athletic performance for that matter, there are seven overriding principles that govern improvement. When training, try to keep these principles in mind when looking for improvement. Often people find that they reach performance ‘plateaus’, however if they review their program, they will find that they are most likely neglecting one or more of the following principles:

1. Principle of Overload

2. Principle of Progression

3. Principle of Specificity

4. Principle of Variation

5. Principle of Individuality

6. Principle of Diminishing Returns

7. Principle of Reversibility

Principle of Overload

This is one of the fundamental basics of resistance training. It basically means that if you want to get stronger or make the muscle grow, you need to work or ‘overload’ the muscle. When you overload the muscle, you are actually tearing the muscle tissue at a microscopic level. When this occurs, the body tries to over-compensate, anticipating that it needs to be done again. In doing so, more muscle tissue is laid down, causing muscle growth.

Principle of Progression

Again, this is one of the basic principles of weight training. This means that as you get stronger, it is no point continuing to lift the same weight – you need to ‘progress’ by lifting heavier weight, or pump out more repetitions. If the progression is too great, the weight will be too heavy to lift, however if there is no or little progression, there will be no performance improvement.

Principle of Specificity

The concept of specificity is that if you want to improve your performance in a certain area, train in that area. In other words, train how you play! If you want to improve athletic performance in basketball for example, there’s no use running laps around an oval – Do athletics based on basketball, such as suicide runs, ball drills etc. Resistance training is the same – if you want to improve your push-ups, do push-ups and exercises that mimic that movement.

Principle of Variation

Some people get confused that variation and specificity conflict each other. In fact, they absolutely do not! The idea of variation is that you mix up your training routine so your body doesn’t adapt too efficiently to what you’re trying to achieve. Again, using the push-up as an example, you can vary your push-up workout by changing it to incline or decline push-ups, putting a clap in the middle or moving your hand closer to make it a triceps push-up. Alternatively you can try a bench press – Biomechanically it’s nearly identical.

Principle of Individuality

The principle of Individuality covers the differences of people with the ‘X’ factor -and those athletic freaks who seem to get stronger just by looking at weights! More seriously, individuality acknowledges that all people train at different rates. This individuality can be influenced by age, gender, race, nutrition, genetic predisposition and sleep factors. This is why it is important people follow their individual training routine rather than copy what everyone else seems to be doing.

Principle of Diminishing Returns

The Principle of Diminishing Returns means that as someone gets fitter or stronger, it takes more effort to continue to get fitter or stronger. A beginner who is morbidly obese will lose a significant amount of weight when they begin, but as they lose more and more weight, it becomes more and more difficult to continue to lose the weight. Strength gains are the same. This is why world class athletes train for hours and hours every day to try and gain a 1-2% improvement!

Principle of Reversibility

This is the ‘move it or lose it’ rule. It means that exercise needs to be continued to maintain athletic and strength bases, or the results will be reversed. Generally speaking, the elderly are not as strong as when they were in their youth, partly because they are not as active as when they were young. It has been estimated that an athlete at bed-rest will lose approximately 10% of cardiovascular performance per week! This is why many sportspeople will maintain their strength and fitness in the off-season – It’s much easier to maintain fitness and strength than lose it and try to get it back.

These are the seven principles of resistance training. Try to remember these and take them into account when writing your next training program!

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Food Allergy – The Body’s Cry For Help

If you often feel bloated, tired, or not so good after a meal; if you gave frequent have stomach pains, cramps, or bowel problems; if you have strong food cravings or food dislikes; if you experience a collection of symptoms that you just cannot explain, or sometimes become more anxious, irritable, or depressed f you may be suffering from food allergy.

Allergy has reached epidemic, proportions, and it has been estimated that at this rate, half of Europe will have allergies in a few years. Food allergies are of particular concern, as they are now being recognized as a factor in many health problems and diseases, especially in children.

Many scientists and health practitioners believe that a poor diet and the sheer quantity of toxins that are now present in our food are major factors in this unprecedented rise in the number and severity of allergies over the last decades.

When Food Harms Instead of Helping

Much of our food is over-processes and treated with toxins all the way from production to sale. Instead of being a major source of true health and resilience, therefore, the food we eat can actually undermine our body’s ability to deal effectively with daily stresses, and to clear out the toxins that assault us from all sides. No wonder that more and more of our bodies are reacting with food allergies.

Food allergies not only harm our bodies (and our minds), they also prevent us from deriving the full nutritional benefits from the healthful foods we do eat. By causing damage to our digestive systems, they can prevent complete breakdown of foods into essential nutrients, and interfere with the body’s ability to properly absorb what nutrients are available. This can lead to nutrient deficiencies and malnutrition, even though you might be eating lots of good food.

Another problem is that food allergies can restrict your ability to eat the foods you need. A diverse diet offers maximum assurance that you are getting the nutrients you need, but if you live in fear of a reaction, you might find yourself limiting your diet more than you need to. For instance, a person with an allergy to swiss chard or silverbeet might eliminate all greens from their diet, when really, they might only be reacting to a particular chemical found in plants of the ‘beet’ genus. By eliminating all greens, this person is losing many health-giving properties of greens, which are outstanding sources of chlorophyll, calcium and magnesium.

Allergenic foods

An allergenic or reactive food is one that causes an allergic reaction, such as hives, wheezing, stomach cramps or stuffy nose. The foods that tend to be most highly allergenic (especially to children) are: milk wheat corn sugar soy nuts eggs.

Other highly reactive foods are: oats, yeasts, chocolate, seafood, beef and citrus.

However, you can develop an intolerance, sensitivity or allergy to any food. The degree of sensitivity to a food depends on your tolerance ‘threshold’ for that food. You might be able to eat small amounts of a food, but react to larger amounts. Or some foods may be eaten without reaction once in a while, but not more frequently.

In fact, you may not be reacting to the specific food, but to one of more of the components of that food. It might surprise you to learn that the most common problematic substances are the vitamins and minerals in foods. They can cause us to have allergic reactions to many foods we eat on a daily basis. Other major causes of food allergy are food additives, sulphur, pesticides, biotechnology and genetic engineering.

Symptoms of Food Allergy

There are many warning signs that indicate that you might have a food allergy: dark circles under the eyes, frequent sniffing or throat-clearing, irritability, moodiness, hyperactivity, or frequent fatigue. Other signs may include headaches, stomach aches, bowel problems, muscle pain, coughing or wheezing, and frequent digestive or respiratory problems. Symptoms vary from person to person. Common signs of food allergy include the following:

Digestive problems – Reactions to food allergens can damage to walls lining the digestive tract, and also disrupt the balance of hormones and chemicals needed for proper digestion and elimination. This can lead to problems such as Leaky Gut syndrome, where the walls of the small intestine leak partially-digested food into the blood stream. This can lead to bloating, stomach cramps and inflammation, Irritable Bowel Syndrome, autoimmune and immune deficiency diseases, and many other problems.

Blocked airways – Food allergens are responsible for excess mucus in many allergic people, leading to chronic blocked noses, and mucuosy throats – as well as ear infections. Babies have very small upper airways and it takes very little to block them. When the allergens are removed from the diet, the mucus dries up.

Middle Ear infections – Over 70% of children suffer from middle ear infection at some time or other, and it believed by many researchers to arise from food allergies, particularly to milk and wheat. One study reported that 78% of the children with otitis showed allergies milk, wheat, egg white, peanuts, and soy, and when these foods were eliminated from their diet, 86% experienced significant improvement.

Psychological or emotional problems – Food allergies have been clearly linked to a range of psychological and behavior disorders such as autism and hyperactivity in children, anxiety, depression, inability to concentrate, mood swings, and ‘fogginess’.

Food addictions – If you are addicted to a food, you are probably allergic to it. This is because allergic reactions in the body trigger the release of certain chemicals, among them, opioids, which make you feel good. If you feel happier when you eat that food, you can develop a craving for it.

Types of Food Allergies

If you are allergic to a food, you can experience either an immediate or a delayed reaction to food. The immediate reaction pattern is referred to as Type l food allergy. Immediately or within a short time after eating the food, you show clear and often dramatic symptoms. If you are allergic to fungus, you might develop abdominal cramps within an hour of eating a ragout containing mushrooms. A child with a type 1 reaction to kiwi fruit might experience severe itching in the mouth or vomiting within 15 minutes of eating a kiwi fruit.

The most dangerous Type l reaction is called anaphylaxis – a severe reaction that can be fatal within minutes. If you or your child experiences light-headedness), swollen tongue or throat, difficulty breathing, fainting or facial swelling immediately after eating food, seek immediate emergency care.

Type l food allergies are easy to diagnose. They respond to allergy skin tests, and show up on blood tests because they result in an excess of IgE antibodies. For many doctors, this is the only kind of real food allergy. Recent estimates show that that Type l food allergies occur in between 3-5 % (sometimes to 8%) of children, and in 1-2 % of adults.

Type ll food allergy does not involve IgE antibodies. Instead, IgA, IgG and IgM antibodies may be produced. This reaction pattern is associated with the release of inflammatory substances by the immune system. Many food allergies are of this type, therefore, they are not detected by standard allergy tests, which usually only test for the IgE antibodies.

Some reactive patterns are ‘hidden’. Delayed patterns of food allergy (referred to as Type lll food allergy) often go unrecognized because the symptoms are not usually obvious, and may occur days after the food is eaten. Also, since they do not involve the production of excess IgE antibodies, delayed allergy reactions to not show up on skin tests or IgE antibody tests. Rather, they tend to show up as clusters of physical, behavioral and learning problems affecting several body systems at once.

You may experience Type lll allergy as a combination of recurring or persistent symptoms such as breathlessness, frequent clearing of throat, episodes of hyperactivity and emotional hypersensitivity, chronic stuffy nose, and frequent flu-like symptoms. Another person may experience recurring headaches, frequent itching of the eyes, abdominal pains, fatigue, bouts of depression, sleep problems, and swelling of the lymph nodes. These delayed reaction patterns of food allergy are difficult to diagnose. Yet according to many health practitioners, they account for the majority of food allergies, especially in children.

In fact, food allergies are so common – and still so frequently undiagnosed – that you should take any undefined pattern of illness that involves different symptoms and different body symptoms as a sign of food allergy until proven otherwise.


It used to be accepted that children outgrew food allergies, and adults sometime report the same, but we now that allergies just evolve and change over time. For instance, allergies to milk or eggs can evolve into respiratory or other allergies, or as various health problems. For true healing to occur, the underlying allergies must be addressed.

The most common treatment for food allergies is avoidance. This will relieved the symptoms and prevent further damage; however, it can mean a lifetime of restrictive diets.

There is some evidence that eating organic foods can decrease the incidence or severity of allergic reactions to food, and may even help protect against allergic reactions. Organic foods provide more of the quality nutrients needed to build up the immune system, which is always weak in those with allergies. Certainly, a diet high in organic foods decreases the chances of developing allergies to food additives and pesticides, and can reduce the incidence of allergies.

However, if you already have food allergies, the damage they have already caused still needs to be corrected.

The best solution to food allergies is desensitization. There are different treatment options available, some of them immunizing the body to allergens with extracts taken under the tongue or injections. Acupuncture has also been shown effective in treating some allergies. The problem is that these therapies may not address the underlying health issues, such as nutrient deficiencies, toxin overload or stress, that caused food allergies in the first place.

For a real solution to food allergies, choose a program that involves detoxification to clear the body of toxins that contribute to allergies, corrects other underlying health problems, and desensitizes you to the allergens that are affecting you.

Once the food allergies are under control or eliminated, it is important that you obtain solid nutritional advice to help you maintain and build the health of your immune system. If you don’t eat enough of the right foods, or eat too much of the wrong foods, you are at risk of developing new allergies or other problems. A good diet is still your best protection.

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What Exactly Is Heart Rate Training?

What Exactly is Cowboy Ryan’s Heart Rate Training?

Heart rate training is the key to losing fat and building muscle. It is the proper way to get your body in shape and get you feeling great. Fat loss training involves using a heart rate monitor, which will track your pulse via a small sensor in a chest strap you wear while working out. How high or low your pulse is, is a great indicator of how hard you are working out. In order to get the most results and make your workout more efficient you need to train in your zones. It’s usually between sixty and eighty percent of maximum heart rate. Your zone depends on your activity level and age.

Working out below your zone doesn’t push your body enough. You are not working hard enough to burn fat. Working out below your targeted zone does not train your heart appropriately. This will only lead to minimal results.

Many people get in the, “I’m going to do it. I’m going to actually start working out!” mindset and then go to the gym and push their bodies as hard as they can. Do not do this! When you workout above your target zone and stay there you start to burn through your lean muscle mass instead of the fat you want to get rid of. It will lead to unnecessary muscle and joint soreness. Also, it becomes increasingly harder to return your heart rate to the correct rate the longer you stay above your zone. You are straining your heart if you continuously workout above your zone. When you do this type of training you should stop and let your heart rate come down when and if it gets too high.

Now that you understand the importance of staying in your zone while exercising, you should understand how to push yourself just enough to shock your body and help accelerate fat loss. It is okay to push yourself and stay above your target zone for a minute or two. This pushes your body to the max. Doing this once in a while will train your heart to pump harder and faster and eventually lead to a higher tolerance, allowing you to workout harder and longer without becoming fatigued.

Don’t become discouraged and run back to the couch when you try heart rate training and end up constantly sky rocketing above your zone and becoming extremely fatigued. This is normal. If you have not been working out or even if you do work out on a normal basis, but don’t train in your target heart rate zone your body is not used to being pushed in that way. It will take time, but if you keep at it your heart will eventually learn how to tolerate the exercise and it will become easier. So in the beginning, aim for the lower end of your target heart rate zone and work your way up.

This type of training is a very efficient way to workout and a great way to get started, get results, and get in shape. However, one must do it correctly or you may end up doing more damage than good. Stay in your zone mentally and physically! Find the mindset to push yourself hard enough to get started and get in that target heart rate zone, but know when to pull back and give your body a break until you are ready for the next level.

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Ever See a Fat Cheetah?

To be fast you must be lean. Cheetahs, the fastest animals on earth, can reach speeds of 70 M.P.H. But only because they are very lean. The same principle applies to humans. It’s easy to observe that the athletes winning the races are very lean.

In general, for given muscle power and leg speed, the lighter the load, the faster the speed. Athletes with a higher percentage of body fat will run slower than they could run if they were leaner. But how does one become leaner?

There are many different opinions on this subject, some not helpful, some even dangerous. The following review of a few food facts and new research reveals sensible, safe ways for an athlete to become leaner and stronger.

First, some basic food facts:

There are three basic food groups:

1) Proteins build muscles, organs, bones, enzymes, immune cells and many hormones.

2) Carbohydrates are fuel for immediate use.

3) Fats provide insulation, cushioning and calorie storage and help build cell membranes and some hormones.

All foods can be converted to fat if you eat too much of them. Excess carbohydrates, proteins and fats will make you fat. A little known fact is that most of the proteins that we eat are turned into carbohydrates and used for fuel or stored as fat. For example, 83% of any whey and soy proteins that are eaten are not used to build body protein, but as carbohydrates.

Here’s why:

The protein in food is made up of amino acids strung together like beads on a chain. When a protein food source is digested, the amino acids are released and absorbed in the small intestine. Some of these amino acids can then be used as building blocks that are recombined to build the required proteins for the body. Only amino acids that are available in the correct proportions can be used to build body protein.

How much of the protein that is digested and absorbed is used to build body proteins?

That depends on the source of the protein. Most people think that if they eat 30 grams of protein that all of those 30 grams will be used by their body to form new proteins or to replace the proteins that are naturally lost each day. This isn’t actually what happens.

Each protein source is made up of different amounts of individual amino acids. Each protein source has a different percentage of its amino acids that can be used to build body protein.

A chicken breast (raw, boneless and skinless) is about 23 percent protein. Therefore 3 oz (85 g) of chicken breast would contain about 19.5 grams of protein. (In a healthy individual, about 2-8% of the protein is indigestible, leaving at least 18 grams of digestible protein.) What is important to realize is that of this 18 grams, only about 30% of it (about 5 grams) is actually “used” by our body to make or synthesize new proteins. The rest (about 13 grams) is broken down and becomes a source of calories.

If you examine whey protein, only 16% of the amino acids are used to build proteins in the body. Therefore 84% of the amino acids are not used to build protein and just become a source of extra calories!

Also it is important to understand that if the amino acids in a protein source or an amino acid formula are not used, in addition to releasing calories, harmful nitrogen waste is released which must be eliminated by the body. (Excess nitrogen waste can stress the liver and kidneys, especially as we age.)

Although all of the food groups (fat, protein and carbohydrates) can be used as an energy source, only protein can provide the essential amino acids required to build body protein. (Carbohydrates are the preferred source of energy for the body.)

So how do you get a lean body?

First. Use carbohydrates prudently. Except during heavy training, avoid products containing high fructose corn syrup. Instead of consuming sports bars and drinks with high fructose corn syrup, eat natural and unprocessed foods, including fruits and starchy vegetables.

Second. Avoid all refined grains (white flour, white rice and most baked goods). They are poor food sources for everyone.

Third. A void most processed foods and “fast” foods. Read food labels. If additives, preservatives, colorants, chemicals, flavorings, seasonings, etc., are listed, pass them by.

Fourth. A void all foods with trans fats, deep fried foods and margarine.

In general, eat mostly healthy, natural, unprocessed foods: fruits, vegetables, fish, nuts, non-processed meats, beans, and eggs. Eat like our cave man ancestors. (Eliminate sugar and processed foods.)

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Ten Things to Remember Before Taking Testosterone Boosters

Go the natural way

Supplements, including testosterone boosters, are best if they have natural ingredients. Natural supplements are usually made of plants and herbs, so there shouldn’t be any serious or permanent side effects. Vegetables like broccoli, cabbage, radish, etc can increase your testosterone level naturally. If you have these on regular basis, they can increase the testosterone level naturally.

Check the side effects first

All products need to be researched before you start consuming them. Check out how testosterone boosters can be helpful and what kind of adverse effect they can have on your body.

Consult your physician before taking testosterone boosters

Medicines, drugs, or supplements need to be consumed under the supervision of a physician. He would be able to tell you what dosage you should be taking, when you should be taking and which one to take.

In case of any physical changes

Keep a check on any kind of physical change that you experience once you start taking the testosterone boosters. If you notice any change like fatigue, baldness, irritation etc, consult your doctor immediately. They should be able to check your supplements, and prescribe remedies in case of any abnormality.

Maintain a proper diet

Testosterone boosters are there to just increase your strength and help you increase your physical activity. Unless you maintain proper diet you will not get the desired results. If you are aiming at developing muscles, then a proper diet and supplements go hand in hand. So consult a dietician while taking these boosters and check out what type of diet suits your regimen and your body type.

Drinking water is healthy

Testosterone boosters are known to have some side effects on kidneys. Make sure your water intake is adequate to counter this problem. Also, there are high chances of dehydration, so hydrate yourself with proper water intake.

Avoid alcohol while taking boosters

Alcohol is best avoided while consuming boosters. It has adverse effect on testosterone supplements, so to get maximum benefit, avoid alcohol as much as possible.

Synthetic boosters are harmful

Synthetic boosters are proved to be very harmful and have permanent side effects which cannot be reversed. In fact there are some synthetic boosters which are banned world over. Avoid buying them in black market.

Exercise right and develop muscles right

The whole point in taking these boosters is strength and muscle building. Without proper exercise this is not possible. As they say, hard work always pays. Ask your trainer to plan a workout for you.

Do not over do the dosage

Just remember that anything done in moderation is good for the body and anything overdone has the reverse effect. It goes with the testosterone boosters too. Have it in moderation to get the best results.

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Mens Quiz – What Body Type Are You?

What Body Type Are You? (Men Only)

1. Your ability for weight gain/loss sounds most like

A). I can’t gain weight easily, in the form of fat or muscle

B). I can gain muscle easily, and gain very little fat

C). I gain fat easily, I might have some muscle tone, but it is hard for me to become “ripped”

2. My bone structure is

A). Small

B). Medium to large

C). Large

3. I gain muscle

A). Slowly, I resemble a long distance runner

B). Easily-it is easy for me to become ripped

C). easily, but I rarely look ripped

4. My body most resembles

A). Short torso, long limbs, narrow chest and shoulders, long thin muscles

B). Large chest, long torso, solid lean muscles

C). Short neck, large stature, round face, soft looking

5. As a child I was

A). Thin

B). Average

C). Chubby

6. In the sun I tend to

A). Burn easily

B). Tan well

C). Burn and then tan

7. If I pig out for a whole week without working out, I will

A). Stay the same, or maybe lose a pound or two

B). Stay about the same

C). Gain weight

8. If I diet for a week without working out, I will

A). Lose weight

B). Lose a few pounds, but look the same

C). Stay the same

9. I mostly resemble

A). A runner

B). A bodybuilder

C). A football player

10. My fat/muscle ratio is

A). Low fat/ low muscle

B). Low fat/ high muscle

C). High fat/ high muscle


Mostly A’sEctomorph

If you fall into this category you are probably a lean, tall, frail person who can’t gain weight easily. Since this site is about bodybuilding, I’m sure this is not the look that you are going for. However, not all hope is lost. People who are ectomorph’s need to add more calories to their diets. Be careful not to add the calories into one or two big meals, because your body cannot use them all up as fuel to add muscle. It is a better idea to spread these calories out into 5-7 meals per day. Also watch out for what types of foods you are eating. It’s easy for people with high metabolisms to go out and eat fast food all the time, because it doesn’t affect their weight. But, when you are trying to gain muscle, eating high quality foods counts just as much as when you are trying to lose weight. You can have a fat intake up to 30% of your diet, but try to get most of it from quality fats such as fish and vegetable oils. When it comes to exercise, ectomorphs should limit their cardio activities and focus more on lifting weight. When lifting you should aim for lower reps using heavy weights. Resting between sets is important, as well as resting between workouts to give you’re muscles time to grow. The best exercises to do are heavy compound movements such as dead lifts, squats, bench press and pull downs. The main focus should be to put on mass, and worry about definition a little later.

Mostly B’sMesomorph

If you belong to this category, consider yourself lucky. This is the ideal body type for bodybuilding. It is not extremely difficult for you to gain or lose weight, and you can pack on muscle quickly. People in this category should aim for 4-6 well balanced, healthy meals per day. Your fat intake should be around 20% of your daily calories, and you should try to consume 1-1.5 grams of protein per pound of body mass. Remember, just because you are blessed with the ideal body type, doesn’t mean that you can slack off by eating extra dessert and skipping workouts. As you get older and these habits become engrained, you will begin to notice trouble areas on your body, and ailing health. When you are at the gym you should strength train 2-3 times per week, and do aerobic activities either daily or every second day. Since every person is different, you should prioritize your workouts to the best of your own personal advantage.

Mostly C’sEndomorph’s

If you are an endomorph you are probably rather round or soft looking. You may have muscles but you have very little tone. To achieve the bodybuilding look that you desire, it is extremely important to focus both on healthy eating and exercise. You are probably going to have to cut calories from your daily diet. Start by eating smaller portions, more frequently throughout the day (every 2-3 hours), about 4-6 meals a day. Having your last meal 3-4 hours before you go to bed is an easy way to cut down on calories and speed up weight loss. Be sure to eat a lot of lean protein and high fiber foods, such as beans, whole grains, brown rice, fruits and vegetables. When it comes to exercise, you should be doing at least 30 minutes of cardio activity 5-6 days per week and strength training two to three times per week. Make sure you get at least 2 days rest in between your strength training workouts. You can focus on major muscle group exercises such as dead lifts and squats, and you will also want to incorporate isolation exercises for more tone.

Body Building Resources @ Body Building Info []

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The Pros and Cons of Weight Training For Teenagers

If you’re a teenager or a parent of a teenager that looks for facts and things to learn about weight training for teenagers then you’re reading the right article. The tips and advice mentioned below will give you an overview of the many things that surrounds strength training for teens such as answers to the questions “Is it normal to let a teenager lift weights?” or “Does the teenager need to orally take supplements?” or “What foods are allowed in weight training for teenagers?”.

It is normal when kids want to perform a weight training program. It’s even recommended for weight loss by doctors especially if the young adult is on the verge of obesity. The sad thing about weight lifting exercise and workout is that others start doing the routines when they’re already older or when their bodies turn to jiggle a lot because of too much fat. In physical exercises, the earlier the better is the key. Teenagers need to know how to take care of their health and body appearance as early as possible. Strength training for teenagers can do a lot of wonders in the child’s lifestyle.

There are a lot of benefits and advantages on weight training for beginners. Probably the most important of them are the benefits that clearly affect their health. Listed below are the health benefits of weight training exercises to teenagers:

  • The muscle building training strengthen the teenager’s body particularly his or her muscles and bones. This will help reduce any forms of osteoporosis or any lower back pains in the future.
  • Lifting weights can boost the metabolism of the teenager.
  • Strength training activities are great to fix or to improve the coordination or balance problem of a teenager.
  • The activity can definitely tone the muscles of the teenager. It will not just boost their energy; it will also boost their self confidence.
  • Workouts and exercise routines can keep the teenager occupied so there’s just a small window of opportunity for bad elements like drugs and too much alcohol to worry about.

The following are some tips and tricks for a teenager or a teenager’s parent to do and follow for a safer routine for the children.

  • Consult the doctor. If you’re a teenager who wishes to start weight lifting programs, you should ask your parents or guardians to accompany you to the doctor. Consultation is important to avoid any health risks in the future. Of course if you have a heart ailment, the doctors can advice you on what types of routines can both benefit your heart and will keep it away from heart strains.
  • Research about bodybuilding. Teenagers are eager and impulsive by nature. And though, these qualities are adorable, it can also create harm. If the teenager decided to enroll in the gym for fitness training then you need to do a research about it. You have to know what types of routines your body can handle. Make sure to know your strengths and weaknesses so you’ll have an idea what to improve and what to enhance. You also need to research the variety of nutrition that you need to take.
  • As much as possible, say no to supplements. Try to exercise without any help from pills and drugs to avoid health complications in the future.

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Get a Body Like Jean Claude Van Damme – Van Damme’s Diet and Workout Revealed!

Do you remember the hero from movies like Universal Soldier and Timecop, Jean Claude Van Damme?. Jean is a trained martial artist. He’s very well known for his physique and is fondly called as “Muscles from Brussels”. All his movies are of the action genre. These include Bloodsport and Kickboxer.

Building a body like his is no cake walk. One needs to build a healthy routine and follow it religiously. Apart from your intake, your workouts, amount of rest and supplement intake should be well planned. All this done, you bodybuilding process is on the right track.

Van Damme’s Bodybuilding and Dieting Tips

* Many food contains zero calories. Candies and sodas are such items and they should be avoided. Nutritious foods are those with high fibrous content. Eggs, soya products, fruits and vegetables are all very rich in fibrous content. A meal is eaten to increase the rate of metabolism which in turn burns fat. A slow and steady process of body building includes taking around 12 meals every single day.

* Cardio workouts have increased in importance from time to time. This because it increases metabolism and boosts your stamina levels. Cardio exercises can always be performed at home. Simple daily activities like walking, running, cycling and swimming count too. External help can be sought in the form of treadmills and stationary bicycles.

* There are many body weight exercises like pull ups, pushups, different types of dips and squats which help the body build stamina and strength. The most important aspect of the process of body building is rest. Adequate rest is pivotal to build a great physique. Van Damme performs a variety of exercises to maintain that awesome body he has. Bench presses, pull ups and curls are a few of these workouts.

* The whole process of bodybuilding involves a lot of sweat and endurance. The stamina in one’s body can be increased by the consumption of Nitric Oxide. This compound has an amazing effect on the body, preventing it from all kinds of diseases including cancer and heart attacks. Its elements include an anti aging substance which helps the aging process of the human body slow down.

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Why Whiskey and Weightlifting Don’t Mix

Whiskey and weightlifting don’t mix – and that doesn’t just mean don’t have a few drinks before hitting the gym for your next workout… It means weightlifters and bodybuilders aiming to live a healthy lifestyle should avoid alcohol as a general rule.

First, let’s look at why people lift weights. Weightlifters hit the gym regularly to get stronger, more fit and be healthy. Bodybuilders hit the gym to build muscle, burn off bodyfat and be able to present the best physique their genetics will allow.

Now let’s examine just how alcohol impedes both scenarios. First, and most important to both weightlifters and bodybuilders, alcohol suppresses the body’s production of testosterone. Testosterone is a vital hormone produced by your body and is probably the biggest natural activator when trying to gain lean mass and build muscle in both men and women. Natural testosterone levels are much higher in men than women, which is one of the reasons men develop much larger muscles than women do. Would you want to effectively turn off the tap on such a strong muscle-building hormone? Of course not – or you wouldn’t be lifting heavy in the gym a few times every week.

Secondly, drinking alcohol shuts down the fat-burning mechanisms in your body. The sugars in alcoholic beverages are much more readily available for your body to use for energy, so as long as the alcohol is in your system your body has no need to burn off bodyfat. Getting ripped and shredded is hard enough for most bodybuilders without losing potential fat-burning time for a few hours at a time.

Third, liquors, liqueurs and beer all can contribute significant calories to your daily intake with little or no healthy benefits. Liquors like gin, rum, tequila or vodka contain up to 82 calories PER OUNCE, while a regular 12-punce beer has 146 calories. Mixed drinks have even more calories due to the mixer added – for example, Pina Coladas can contain 450 calories each. When you consider that an hour of steady-state cardio, running on a treadmill for example, burns just 500 calories, having 4 or 5 drinks with friends on Saturday night could easily negate the hours you spent on the treadmill or elliptical for the whole week!

This doesn’t mean you can’t be out having a great time when friends hit the bars – offer to always be the designated driver and watch how often you get invited along – often at their expense. And keep your drinks healthy – for example, order a soda water & cranberry juice for a good non-alcoholic carbonated drink or opt for a ‘virgin screwdriver’, also known as a glass of orange juice. Weightlifters and bodybuilders can still party with friends and have a great time, just leave the alcohol out of your personal equation!

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