Bodybuilding Fitness

The human body is a highly evolved biological machine. Lifestyle plays a big role in optimizing your general health. It's in your best interest to adopt a healthy one. I know its not easy to develop one; but, doing so can definitely do wonders for your body for the long haul. But, wouldn't it be nice to be able to do walking, swimming, running and biking, even in your twilight years? from Bodybuilding & FitnessHealth and Fitness Articles from EzineArticles.com http://ift.tt/2oLV1rQ

There was a big push to go with electronic medical records. Our government placed deadlines on doctors and hospitals as to when this must be in place. They even offered incentive money to get this done. from Bodybuilding & FitnessHealth and Fitness Articles from EzineArticles.com http://ift.tt/2oXYu2Q

The human body thrives and can exceed your expectations when fueled properly. The benefits of healthy eating habits reach far beyond vanity and appearance because without adequate nutrition, you are motivating illness, chronic disease and weight gain to contaminate your immune system. from Health and Fitness:Nutrition Articles from EzineArticles.com http://ift.tt/2pLeY2a

Training gurus have spent a lot of time explaining how building mass is a slow process that demands a lot of willpower and patience, unless you are a genetic freak or a steroid user. And they’re mostly right. However, in 1973 Arthur Jones created a powerful exception to this rule with his famous Colorado Experiment and set the bodybuilding community on fire. And although many people doubted the validity of the results, the undeniable truth was that they were real and this was easily proven. Here’s what actually happened. Casey Viator Colorado Experiment Before and After Photos WHAT THE COLORADO EXPERIMENT TAUGHT US Arthur Jones, the inventor of the Nautilus exercise equipment which quickly revolutionized gyms around the country, conducted the Colorado Experiment at the Colorado State University in May 1973 in the hope of proving that his radical training methods worked and could produce unprecedented muscular hypertrophy in extremely short period of time. His test subject was bod...

Does your job require you to sit in a chair for more than six hours per day? Or maybe you spend a lot of time in your car on a daily basis? What about the habit of parking on the couch in front of the TV for a few hours before you go to bed?   ARE YOU EVEN AWARE OF YOUR SEDENTARY LIFESTYLE? We all know that a sitting for a long time every day is quite destructive to our health, but it seems we don’t take this very seriously. Research shows that sitting for an extended period of time can lead to a great number of health problems over the course of time, some of them being obesity, metabolic disorders, high blood pressure, diabetes, a painful variety of back problems and osteoporosis. Now that sounds pretty serious, right? When you move around or at least sit up straight, your abdominal muscles make effort to keep you upright, but when you slump in a chair, they are pretty much unexploited and being in that condition for a long time will take it’s toll. On the other hand, repea...

You may or may not agree regular physical activity is a necessity. But the fact remains whether we like it or not, it is a must as so much depends on regular exercise. Our ability to live a healthy life is hindered by the absence of physical activity, not to mention it invites all sorts of problems over time. Even if you are not currently active, you probably still have some experience. It could be at a gym, on a running track, or simply with long walks around the neighborhood. from Health and Fitness:Exercise Articles from EzineArticles.com http://ift.tt/2piURXL

Knowing the right burn “fat build muscle diet” is extremely important. Nutrition is just as–if not more–important than exercise in terms of achieving a good physique.   So what’s the best diet? One that works FOR your body-not against it. Always take the path of least resistance . But most bodybuilders unknowingly take the path of MOST resistance by loading up on power bars, protein shakes, red meat, fish, eggs, whey protein supplements, etc. And it’s not their fault They are simply doing what all the fitness “gurus” are telling them. But if you follow traditional diet advice you won’t get ripped. And if you do it’s DESPITE your diet-not because of it. Most bodybuilders consume WAY too much protein Their reasoning is obvious-this nutrient is what build the muscles. So the more the better–right? WRONG Not only is too much protein useless… it actually PREVENTS you from burning fat and building muscle. Here’s why: the human body is only designed to handle a certain amount...

Muscle building is for me a necessity and does not emanate from vanity. I preach against this short sighted notion for many years in Greece. Muscle building is in direct relationship with the quality of our lives and considerably contributes to a graceful aging.   Here are some diachronic rules to abide by if you are an enthusiastic amateur: 1. Do not lose your precious time by playing with light weights. You will have to challenge your muscles in an efficient and decent way. 2. Two or three workouts per week are enough for ordinary amateurs. No more,no less. 3. Beware of overtraining! Overtraining has been the graveyard for many strenuous efforts. Respect your limits! 4. Free weights are your best choice. I prefer dumbbells because they: * Mimic in the best way the every day movements, thus being more functional. * Allow you to combine weight training with aerobic activities in the most advantageous way. * Exercise in parallel your core- and abs of course. * And finall...

How do you get cut fast? Here are 4 tips to make it happen: #1) Pay attention to what you eat The “Michael Phelps approach”–eating whatever you want, whenever you want–might work for him, but not for 99% of others. What’s the RIGHT way to eat? First you have to increase the FREQUENCY of food consumption. Try and eat 6-8 times a day-although shoot for at least 4 if this isn’t realistic. But you must eat the CORRECT foods. Simply eating junk food is just going to cause even further damage. What are the right foods to get cut fast? Rice, beans, fruits and vegetables, are the ideal sources for calories. And they are great because they require very little energy on the part of the digestion system–which leaves MORE ENERGY for your workout. What about protein? This is best achieved through lean meat such as fish. Avoid red meat, beef, and other common “fatty” protein sources you see in the bodybuilder magazines. #2) NEVER train to failure I know you’ve seen this one in the body...

We’re pretty sure you’ve all learned how to get ready for a heavy workout by now, but how much do you know about the preparation steps that could hinder the quality of our training? You see, there are plenty of things you could do wrong before you even hit the gym and almost all of them involve overdoing your favorite pre-workout routines. So just cut down on the zealousness and read the 5 things that you should avoid doing at all costs if you want to make the best of your gym session. #1. Too much stress It’s kind of dumb to tell you to avoid stressful life situations in order to make bigger gains – nobody enjoys being stressed, but stress is an unevitable part of life that we have to accept. However, chronic stress is something we should all strive to prevent or overcome as painless as possible, since it causes your levels of cortisol to be in a constantly elevated state, which, among other things, is responsible for destroying muscle tissue and stimulate body fat storage. Anywa...

You probably know that consuming a double burger and chugging down fatty shakes is definitely the wrong way to gain muscle bulk. You even know that indulging in such activities will only add ounces of flab around your midriff, thus pushing to work even harder to shape the flabby folds into a lean, tough six pack. However, you probably know more about which foods to avoid rather than the foods you should consume. But that is why we’re here for. So, without further ado, prepare to meet one of the best foods to fill your stomach without adding inches to its size – avocadoes. Discovering Avocadoes Avocadoes are fruits which can be high in calories, but have so many nutrients in them that they are considered a gold mine for healthy food fanatics. Interested in finding out what this fruit has? Well, here are some avocado nutrition facts that are likely to grab you: This fruit is rich with monosaturated fats, which are the good fats which can bring down the levels of LDL cholesterol (th...

#1 30 Minutes Of Cardio Or Less You don’t want to do too much cardio. Limit it. Keep it to two days of lighter jogging and no more than 30 minutes per session. #2 Drink protein supplements Build your workout around a nutrition plan that involves a high-protein, high-carbohydrate meal about an hour beforehand and then a protein shake to follow that you can slowly sip throughout your workout. Post-workout, mix a new drink and throw it down quick. #3 Plan, set goals, and Maintain a schedule! Alter, change, settle, refine, and repeat! You want to keep your body engaged. Every four-to-six weeks, change the number of reps, your rest time, the exercises you perform, your regular routine, etc. You want to keep your brain sharp. #4 Complete full-body training The more muscles involved = the greater the hormone release you’ll get from training. These hormone releases is what’s going to keep stimulating your muscle growth ALL DAY LONG. Ensuring that your training is safe and balanced by ...

Here is a brief guide to the commonest mistakes made by amateur weight trainers. 1. Insufficient loading of the muscular system. Many trainers use weights which are totally inadequate to sufficiently tax the muscles and elicit the desired response: muscle hypertrophy. Training e.g. with 5 kilo dumbbells will be a pure waste of time for a 90kg man. Always use weights capable of bringing distinct results! 2. Lack of progressive overload. Do this and you will reach a deadlock. True progress demands new challenges. Constantly try to beat your older records: ounce by ounce. Never stop to raise your standards! 3. Lack of persistence and commitment. Never skip workouts. Muscle mass building or at least muscle maintenance will need 90′-120′ from your time each week. Usually three 30′, intense workouts per week will be more than enough for amateurs. 4. Neglect of a static stretching routine. You will need at least five minutes of stretching at the end of a 30′ workout. Stretching ...

One thing’s for sure – your body needs a lot of protein in order to get in shape and increase in bulk. However, too much regular protein will only add to your weight, whereas what you actually need is enough nutrition to increase your overall health as well. What you need is the right fatty acids foods. But First, Let’s Introduce Fatty Acids Basically, the human body needs fats in order to: Boost the nervous system Allow different cells to function well Help absorb important vitamins like A, D, E and K Enhance the immune system to fight off different ailments However, regular fats like those found in double burgers are not what your body needs. To get the benefits of fats without their dangers, you need to consider fatty acids foods. Fatty Acids are acids produced when the ‘good’ fats which doctors and great trainers always recommend break down. The reason why they’re so popular is that they are organic, i.e. they contain carbon and hydrogen. This helps the body absorb them ...

Triceps are an often overlooked body part. Everyone wants a big fan-shaped chest and bulging biceps while other muscles take a back seat. But if you want sleeve-busting arms, you certainly can’t ignore this muscle because it makes up about two-thirds of your arm. Triceps are made up of three heads; lateral, medial, and long. These muscles are worked by extending the arm and/or anytime you perform a pressing movement. For this reason, triceps take on a lot of work when you perform exercises for chest and shoulders. And as with most compound lifts, such as bench press, many muscles are recruited in during the lift. The triceps are relied heavily (no pun intended) upon during bench presses. Some realize this and use it as an excuse not to train them as intense. But the truth is they need to be given the same focus and intensity as all other muscle groups.   Since the triceps are indeed being work on chest and shoulder day, when you train them you really need to focus on muscle co...

Have you ever notice that the sides of your belly rubbing against the inside of your arms when you are walking? How about when you putting on a swim suite, are they become much more noticeable? I’m talking about those stubborn fats that form just about your hips that make you want to know how to get rid of love handles ? It’s been proven that it is easier to reduce excess fat from the legs, hands or other parts of your body than from your love handles – It seems like it won’t leave your sides no matter how hard you tried, doesn’t it? It’s true, love handles are one of the easiest areas where fat settles and one of the hardest places you will see improvement when focusing on diet and your body tone. The good news is, you’re lucky. Here is a 4 part system on how you can get rid of love handles forever . This technique will show noticeable improvements in just a couple of weeks if you stick with it. 1. Add at least four 30 minutes of cardiovascular exercise to your weight loss progr...

Before you just pop into the gym and start throwing weights around, you should understand exactly how your body builds muscle. I’m not suggesting that you become a biophysicist but a basic understanding of your own body is crucial to building a program that will net you maximum gains. Muscle Growth 101 This may be a bit simplified, but in a nutshell your muscles get bigger when you place enough stress on them that they need to rebuild and change size in order to function optimally. This muscle growth is known as hypertrophy and actually involves making each existing muscle cell larger. There are two main reasons that you would want your muscles to be bigger – to increase strength or to increase mass. Maybe you want to do both! The type of hypertrophy you’re looking for is a critical factor in developing your workout plan. Hypertrophy isn’t going to occur overnight; you need to carefully develop a plan (based upon your individual goals and needs) that addresses each component nec...

  Oh the “traps” or Trapezius muscles and their many exercises. I was in the gym a few days ago and saw a guy pounding away on the shrugs. He was doing shrugs with a 110lb dumbbell in each hand. He was lifting the weight a total of 1 inch on each rep. The weight was so heavy; he couldn’t do the movement properly. Not only that, but he was trying to heave so much weight, he was exhausted after only four unsuccessful reps. So I asked him why he was doing what he was doing. He said, “Traps are where it’s at!” I tend to agree with him. The “traps” or Trapezius muscles are above your collar bone on top of your shoulders and extend from your neck to the tip of your shoulders. If your traps aren’t developed just be glad they they can be the biggest improvement in your overall look, and grow really quickly. With well developed traps, you will raise the bar from looking like a regular Joe to looking like a body builder. Exercises for your Traps I know you probably think shrugs are t...

If you’re on a plan to help you build muscle, then you must make sure that you’re not skipping over the muscle building vegetables that you should be eating. Far too many skinny guy’s entirely cut out vegetables due to the fact that they are lower in calories and when you’re trying to take in 4000 plus calories per day, it can be quite the feat to try and fit these all in. You feel stuffed and thinking about a full plate of broccoli is the last thing you want to be doing! But remember, there are plenty of ways to get around this. First, you don’t necessarily need to eat huge amounts of the muscle building vegetables to get good results. As long as you have a one cup serving with a few of the meals out of the day, you will be well on your way to meeting your nutrient needs. Muscle building vegetables do supply many of the essential nutrients that the body needs to properly generate muscle mass, so you cannot overlook their importance. If you’re still struggling to get them in, then ...

So your knees hurt, huh? I bet your one of the nads who thinks your knees hurt because you were doing squats (and probably doing them wrong). So what did you do? Stop doing squats, I bet, and start doing extensions figuring that would be better for your knees. Guess what? You figured wrong. Think of your leg as two sticks end-to-end. Rubber bands on either side of the sticks keep the ends aligned. But what happens if one of the rubber bands is tighter than the other? The ends of the sticks can slip and are no longer aligned. This is the same thing that can happen knee when you start working muscles in isolation with exercises like the leg extension or leg curl. The knee joint is stabilized by the big muscles of the upper leg, mainly the quads and the hamstrings, and to a lesser extent the groin (adductors) and hip abductors. All of these muscles work together to keep your thigh bone and tibia aligned. When you exercise the leg with big lift compound exercises like squats or dead ...

Getting big forearms is a long journey. To get big forearms, you must thrive to work them and have the discipline to work them out often. Big forearms can sometimes be a blessing, but most people really need to work them out hard in order to get big forearms.   People, especially aspiring bodybuilders would like to get big forearms for the following reasons: – Look better on stage and look stronger on every pose – To be able to achieve stronger, firmer and bigger forearms to help them in all other lifts – To have more stable forearms in order to lift heavier weights. – To be able to increase grip strength and deadlift more weight Here are some exercises to build big forearms that you can do for faster growth and strengthening of your forearms muscles. 1. Do your arm curls with boards. Grab a thin board and curl those arms. This will work efficiently on your arms and hand grip at the same time. 2. Make use of hand grippers if available. This exercise apparatus is design...

There are many obstacles we face everyday that hinders us from going to the gym and working out. We have 2 jobs, need to do household chores, send kids to school, cook and thousands of excuses one can only imagine. Also, there’s the dreaded winter and snow storm or typhoon that may serve as a “great” roadblock going to the gym. Good thing there are alternative home exercises you can do while at the comfort of your garage or patio. Remember, in the first place you go to the gym to exercise, it’s only a place and not the sole reason why you workout. In other words, you don’t need a fitness center to tell you to exercise. It’s purely a matter of self motivation. 1. Walk Walking is a great exercise young and old can do. It could be at the park, around their house, their garden or their neighborhood. As long as there’s a dry land you can walk, jog or even run. This is a great cardio workout that burns calories without doing the treadmill at the gym 2. Skipping Rope Some people may fi...

  1. Warm up ! There is nothing worse than going straight into a heavy weight bicep building session without using lighter weights to warm up first. I know somebody who hadn’t used a gym for a while and went straight onto the heavy weights. They ended up with their right arm in a sling because they tore a ligament. So please warm up. 2. Use good quality protein. Chicken and lean beef are good starters. Using a good whey protein helps too. Wild Salmon is by far the best if you are going down the fish route. Quality tuna is excellent also. Getting the organic meat and fish is by far the best. Manufactured processed meats and fish are not that good for building muscle. 3. Use deliberate movements with heavy weights. You can do a few reps with light weights but as the weights get heavier and you improve your strength and stamina, your reps should become slower and more deliberate. Remember as well that your warm up routine is exactly that. Your warm ups should not be part of yo...

Chest Boosting Muscle Tips We all know that the bench press is a staple in most peoples weight training staple, a fantastic way to pack on lean muscle to the chest area and is an exercise that if you are after serious chest gains you really should be utilising, but how about some little extra tips that you can you too increase chest muscle growth?   1. Isometric tension will make your chest muscles work before you start performing reps so get your chest muscle fibres cranked up by taking a tight grip on the barbell, squeeze it hard and forcibly try to pull it apart, this really is a great way to prime those muscles. 2. According to research undertaken by “The Journal of strength and Conditioning Research” use an underhand grip to bench press to activate 30% more of the upper chest muscles. 3. Use your door frame as a home Gym on rest days by doing stand-up push ups, place your hands either side of the frame and push forwards till you feel tension in your chest, your muscl...

  Water is essential. Everyone says this but no one actually credits water in nutrition for their muscle gains. Water is so important, that a dip in a single glass could cause your muscles to spiral down the long tunnel of catabolism. The reason why is because water is a huge part of your muscle, taking up nearly 70% of the composition. To put it simply, you will not grow if you don’t drink enough of it throughout the day. The FDA approved amount of 7-8 glasses may suffice for most of the general public, but when it comes to resistance training and muscle-building, the amount could go up to 8-12 glasses depending on a variety of reasons. The next reason why water is so essential is the fact that it helps the body to form the membrane of the cells, including muscle cells. Without a sufficient enough of water, the growth will either cease as the body recognizes that it is in need of water and stop producing new cells, or it could produce cells which are deficient in this aspect....