Body Building Nutrition

Nutrition in bodybuilding is very important for anyone serious about the sport. Good nutrition is essential for a healthy life, but it is most important for a body builder to have effective workouts and grow muscles quickly and efficiently. What type of nutrition should you have to become successful in your body building quest?

You need to first have a diet that is high in protein. That means eating a lot of chicken, fish, and meat. Chicken and fish are best for you because of their low fat content.  Although fats are important in body building nutrition, you still must be careful that your fat consumption doesn’t contribute to health problems.

Another big part of healthy body building nutrition intake is to be sure that you consume lots of carbohydrates. Carbs are very important because they provide the primary energy source for our body from the foods we eat. You will need lots of energy to complete an intense workout which will build your muscles quicker and more efficiently.

Complex carbohydrates are the best carbs to take in. These can be found in foods such as whole grain rice, whole grain breads, and pasta. Be sure to take your carbohydrates with protein for maximum efficiency.

Fats are also very important in body building nutrition. Believe it or not, fats actually do good in our bodies providing insulation for body parts like the heart and lungs as well as making energy when the fats break down. Of course, you will want to consume the good fats as opposed to the bad ones so that you don’t gain weight through fat intake.

Saturated fats are the worst fats to take in. These are fats like animal lard and butter.  Saturated fats are those that stay solid at room temperature. Unsaturated fats are the “good fats”, but they also should be consumed in moderation. Olive oil and flaxseed oil are good unsaturated fats. They stay liquid when at room temperature.

A very important fat group that can help both your body and mind are Omega 3 fatty acids that are found in fish. Omega 3 fatty acids are known to combat depression, fend off fatigue, and give you energy you need to workout.

You should also include a lot of fresh vegetables in your diet. Foods such as broccoli, cauliflower, and carrots give you many vitamins and minerals that are necessary for a healthy body. Fruit should be consumed in moderation as they naturally contain a certain amount of sugar naturally. Too much sugar can hinder your progress.

In the sport of body building, nutrition is just as important as lifting weights and exercising. Getting good nutrition is essential for an effective body building routine. Eat what’s good for you and what your body needs without over-indulging too much. Then sit back and watch your body grow!

Motivate yourself!!

Train Hard! Achieve Your Fitness Goal!!

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...

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.                                                

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 circuit. Bodybuilding, 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.

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 carbohydrates, proteins, and fluids/electrolytes

To maximize your Bodybuilding performance, we would recommend the following post-workout supplement:

1.