Wednesday, 24 July 2013

I'm new to working out and I'd like to build muscle and get in shape as fast as possible.

I'm new to working out and I'd like to build muscle  and get in shape as fast as possible.

This is one of the most common questions that floods my e-mail inbox on a daily basis. For people who are just getting started with a bodybuilding workout program the whole process can be a mind boggling experience. There is so much conflicting advice out there about weight training and exercise that you really don't know who or what to believe anymore.

Don't get hung up on having the perfect training routine, with the precise number of sets and reps, or following the perfect eating plan, etc. Just get started and do it. You can figure out the details and find ways to improve as you go.
I am going to outline a good beginners bodybuilding weight training program that you can follow.

WORKOUT 1: (upper body) 
• Bench Press 3 sets of 10 reps (for the chest) 
• Lat Pull Downs 3 sets of 10 reps (for the back) 
• Seated Shoulder Press 3 sets of 10 reps (for the shoulders) 
• Bicep Barbell Curls 3 sets of 10 reps (for the biceps) 
• Triceps Push Downs 3 sets of 10 reps (for the triceps)

WORKOUT 2: (lower body) 
• Leg Press 3 sets of 10 reps (for the quadriceps) 
• Leg Curls 3 sets of 10 reps (for the hamstrings) 
• Leg Extensions 3 sets of 10 reps (for the quadriceps) 
• Standing Calve Raises 3 sets of 15 reps (for the calves) 
• Abdominal Crunches 3 sets of 25-50 reps (for the abdominals)

With this routine you workout every-other-day and alternate the two workout routines. So for example: Perform Workout 1, Take a day of rest, Perform Workout 2, Take a day of rest, and then repeat the cycle 
with Workout1.
Get Motivated! Train Hard! Get Big!.....Good luck beginners...

Sunday, 21 July 2013

How Many Exercises, How Many Sets, And How Many Reps Per Muscle Should You do?

How Many Exercises, How Many Sets, And How Many Reps Per Muscle Should You do?
This is the most common questions asked of me over the years. My reply, for the most part is; how should I know! Now that may sound like not much of a response to a very good question and, just by the nature of the question, you can tell it comes from someone not very advanced in bodybuilding who is genuinely asking a very sincere question.
The answer is very simple. You should do exactly enough to allow you to fall within the optimalvolume range for each muscle group. Honestly, as long as that happens, then exactly how you divide your volume up among exercises becomes a little less important.


The Most Common Set And Rep Combinations For An Exercise:
This is the most commonly used and prescribed combinations of sets and reps you could do per exercise along with the total amount of volume each one produces.
·         8 sets x 3 reps = 24 reps
High intensity.
Most ideal for strength related goals.
·         6 sets x 4 reps = 24 reps
High intensity.
Most ideal for strength related goals.
·         3 sets x 5 reps = 15 reps
High intensity.
Most ideal for strength related goals.
·         5 sets x 5 reps =  25 reps
High to moderate intensity.
Most ideal for strength goals, but also suited for building muscle.
·         4 sets x 6 reps = 24 reps
High to moderate intensity.
Equally ideal for increasing strength and building muscle.
·         3 sets x 8 reps = 24 reps
Moderate intensity.
Most ideal for building muscle, but also suited for increasing strength.
·         4 sets x 8 reps = 32 reps
Moderate intensity.
Most ideal for building muscle, but also suited for increasing strength.
·         3 sets x 10 reps = 30 reps
Moderate intensity.
Most ideal for building muscle, but also suited for muscular endurance.
·         4 sets x 10 reps = 40 reps
Moderate to low intensity.
Most ideal for building muscle, but also suited for endurance.
·         2 sets x 12 reps = 24 reps
Moderate to low intensity.
Most ideal for building muscle, but also suited for endurance.
·         3 sets x 12 reps = 36 reps
Moderate to low intensity.
Equally ideal for building muscle and improving muscle endurance.
·         2 sets x 15 reps = 30 reps
Low intensity. Most ideal for muscle endurance, but also suited for building muscle.

·         2 sets x 20 reps = 40 reps
Low intensity. Most ideal for muscle endurance.                                                

Saturday, 20 July 2013

Future Of Professional Bodybuilding

 Since we've got a healthful body as a base from god and i think this body is having a great scope of muscular development. There is no limits and no boundaries at all in bodybuilding. In bodybuilding we are creating an art, the art of gaining a better physique. Health and fitness have been in existence for decades however, bodybuilding is one of those sports that's never really gotten a fair shake. Although, it is a sport that people love to analyze and often criticize, bodybuilding still never receives the recognition it should for being one of the best antidotes for good health.
Ask any bodybuilder and they will tell you that there is nothing like the feeling of taking your body from its ordinary state and transforming it into a work of art. It may sound narcissistic to some but it really is true. They will also tell you that they have never felt better, physically or mentally.
When bodybuilding began over a hundred years ago, it was a sport hinged on the premise of developing muscle, yet focusing on symmetry and shape. As times passed, notice that the bodies became bigger and bigger. In fact, having the physique of bodybuilders 20, 30, or 40 years ago, would not come close to winning a competition in the pro circuit today. Even though there were steroids used by some of the bodybuilders in the 60's, 70's and 80's, still, their bodies did not take on the monstrous proportions seen in today's pro circuitBodybuilding, just as in anything in life, grows and changes. It starts out small, underdeveloped, then gets stronger, develops, and prospers. When something has come full circle, it either redefines itself, or begins something new altogether. Just as with a goal, you set it, nurture it, and then persist to achieve it. However, once the goal is achieved, you must either redefine it or begin a new goal.
It is likely that bodybuilding will eventually go back to its roots, wherein, the bodies will again be judged on symmetry and shape, not so much on monstrosity.

Friday, 19 July 2013

Why Post Workout Meal Is So Important In Bodybuilding?

Refueling the muscles after a workout is essential for any athlete looking to maximize gains and prepare for the next workout. If your muscles are not receiving the correct macro-nutrients, in the correct amounts, at the correct time, you are loosing out on better performance.

                        Post Workout Meal Is So Important Because:

  1. The most important meal of the day, besides breakfast, is the post-activity meal. Both of those feeding times are crucial times for the body to take in nutrients for growth, repair, and energy.
  2. Since muscle protein is degraded during exercise, the addition of a relatively large amount of protein to your post exercise meal is necessary to help rebuild the structural aspects of the muscle.
  3. The next macro-nutrient, is an important part of the post-activity meal. Protein consumed within the “open window” of recovery should be about 10-20 grams. Protein is important because it provides amino acids, which are the building block for muscle, and ensures a positive protein balance, which means the protein synthesis exceeds protein breakdown.
  4. We know that glycogen levels are low and protein breakdown is high after a workout. It has been demonstrated that there is a window of 30 minutes after exercise that is optimal for refueling. During that time period, the body is most able to recover. 
  5. The amount and quality of the post-activity meal will play a direct role in the how well your recovery takes place. The harder and longer you’re active, the more important it is to refuel the body for the next workout. In order to get the most out of your post-activity meal it should be made up of carbohydratesproteins, and fluids/electrolytes
To maximize your Bodybuilding performance, we would recommend the following post-workout supplement:
1.

Thursday, 18 July 2013

The best time management for everyone who wants to workout/exercise

The day time for exercise largely depends on habit and convenience. For business people and students late afternoon or early morning will probably be most convenient. Those who work till five or six o'clock will be constrained to exercise in the evenings. The only rules to be observed as to time of day are in relation to meals. Exercise should not be taken less than an hour after eating. For the same reason prolonged and arduous exercise should not be take before breakfast. 
When the habit of exercise is formed, it may be said that results obtained will be in proportion to the amount of exercise taken. One hour twice a week will produce noticeable results. One hour four times a week will enable the student to improve very gently in a year's time. A person with a genuine desire to develop splendid health and strength should not regard an hour a day as too much time to devote for such an end.The amount of exercise both as to time and in terms of energy expanded, that is, severity of the work, should be considerable. There need be no fear of overdoing when the constitution is sound. If there is any organic disease or disability, then the exerciser is subjected to limitations and should have a physician's advice if possible both as to amount and kind of exercise.

Tuesday, 16 July 2013

The benefits of doing Squats "build you legs"!!!

Squats are the most effective strength exercise. Squats will increase muscle mass, bone mass and endurance while strengthening knee ligaments. Squats provides unparalleled functional strength for all athletic events.
Squats will give you the power to run through your opponent on the football field, the basketball match, the rugby field and a wrestling match. The benefits of doing squats are endless. Strength, power, endurance and improved lungs function are a few benefits to include squats in your daily workout routine. Squats are the most effective and the best exercise for building thighs muscle also. The squats targets so many muscles that you really cannot label it a pure lower body exercise only. Infact squat is  a"total body exercise". Squat requires core strength of the human body and build muscle faster than any regular exercise. 
So, Train hard! Train smart!!

Top Natural Protein Sources

You need protein to build and repair damaged muscle tissues and cells, to produce hormones and enzymes and to regulate processes such as nutrient transportation and muscle contractions. 

Some of the Top Natural Protein Sources are:

  1.  Cheese
    Protein in 100g
    1oz Slice (28g)
    Protein to Calorie Ratio
    32g
    9g
    1g protein per 4.7 calories

  2. Tofu
    Protein in 100g
    3oz Slice (85g)
    Protein to Calorie Ratio
    7g
    6g
    1g protein per 7.4 calories

  3. Beans (Mature Soy Beans)
    Protein in 100g
    1 cup (172g)
    Protein to Calorie Ratio
    17g
    29g
    1g protein per 10.4 calories

  4. Yogurt, Milk, and Soymilk
    Protein in 100g
    1 cup (245g)
    Protein to Calorie Ratio
    6g
    14g
    1g protein per 18 calories
    1 cup skim milk (245g) provides 8g protein, 1 cup soymilk (243g) provides 8g protein.

  5. Nuts and Seeds (Pumpkin, Squash, and Watermelon Seeds, Peanuts, Almonds)
    Protein in 100g
    1 Ounce (28g)
    Protein to Calorie Ratio
    33g
    9g
    1g protein per 15.8 calories
    Other nuts and seeds high in protein (grams protein per ounce (28g)): Peanuts (7g), Almonds (6g), Pistachios (6g), Sunflower Seeds (6g), Flaxseed (5g), Mixed Nuts (4g).                  


    Conclusion:While protein is vital for optimal muscle growth and recovery, you also need adequate amounts of carbohydrates, fats, vitamins and minerals. Many athletes and those looking to build muscle also look to protein shakes and supplements and while these can help boost your protein intake, they aren't necessary if you're already consuming a wide range of protein-based foods. 
     



Monday, 15 July 2013

Easy way to Calculate your Protein needs

If you are working out a lot and did not getting the expected results from the exercises then the problem must be that you don't know how much protein your body needs and how much protein you are getting. So If you are an exerciser and don't know how much amount of protein should be consumed to get the desired results, try to calculate your protein needs using this very easy and simple formula:
Here we go,
                   1st step: Your body weight in pounds divided by 2.2 = weight in Kg
                   2nd step: Weight in kg x 0.8 to 1.8 gm/Kg = protein in gm

Take values between 0.8 to 1.8 gm to calculate your protein needs because according to scientific research, an average person living a normal life and not performing hard works and workout needs 1 gm protein per kilogram body weight and a person who is working hard at gym must take 0.8 to 1.8 gm/Kg to fulfill his protein needs.

Example: A man who weighs 176 lbs and is a regular exerciser and lift heavy weights needs:
           176 lbs/2.2 = 80 Kg
           80 Kg x 1.5 = 120 gm protein/day
So, must calculate your protein needs right now. Good luck.
I will tell you about the good sources of natural protein in the next post. Stay tuned.

Sunday, 14 July 2013

Top 9 things to Remember when entering in the Gym


  1. Always wear loose t-shirts for working out in the gym
  2. Always take pre-workout meal so that body doesn't feel tired.
  3. Take a water bottle with yourself to protect yourself from dehydration during workout.
  4. Before starting workout take minimum 10 minutes to warm up your body to prevent muscles form injury.
  5. When hitting weight, start from low weight and take sometime to reach higher weight levels.
  6. Having a partner at gym must be good for lifting heavy weights and prevent from the possibilities of unwanted accidents.
  7. Morning time is better for working out in the gym.
  8. Always put Gloves when doing exercises like bench press, barbell curl, dumbell curls etc to protect palms from skin plumps.
  9. Never repeat same types of exercises daily because when we do same types of exercises daily then our muscles becomes habitual to those exercises and finally results in slow muscle gains.

Friday, 12 July 2013

Effect of Visualization in Bodybuilding


  1. Visualization reprograms the subconscious, the part of human brain that processes thoughts, and trigger emotions, decisions and bodily responses.
  2. Visualization will help in building a best physique.
  3. Arnold Schwarzenegger writes about the first time he saw a photo of Reg Park. He describes him as an "animal." Arnold was after being big-everywhere, rough, and rustic. `He refers to Reg Park as "the epitome" of his dream to be the best built man.
  4. Most of the Great bodybuilder of history have programmed their minds and bodies with positive thoughts and have set themselves up for bodybuilding muscle gain and received a positive outcome as they gained a huge big muscles.
  5. Anybody who visualize himself as ripped and toned, then he will surely achieve it by hard working and remaining motivated.By visualization, anyone can make his/her own bodybuilding muscle gain destiny with which his/her mind can find the most effective path to success.
  6. When going to workout in gym, before starting working-out take 5 to 10 minutes to mentally prepare yourself for that muscle part that you want to workout. 
  7. Arnold believes that one of the most important factors in developing champion muscles is to concentrate 100 percent on the muscle being exercised. In his own training, he would visualize his muscles contracting, relaxing and growing as he worked out. He called this the mind-muscle link.

    To know more Click here