Bodybuilding Basics For Success

There are four main bodybuilding basics that every professional bodybuilder lives by.  F.I.R.E…
Fail, Increase, Rest, Eat

The First of the How To Bodybuilding Basics Is To Fail

By fail I mean no matter how hard you try you cannot lift even one more rep with good form. Train to failure on each of 4 or 5 sets. Do not stop just because you reach the required number of reps if you can do one more do one more.

Bodybuilding Success does not mean working up a bit of a sweat it means an eye popping, knuckles bleeding, chest busting “Gerrrrrr” type of hard!

Sorry I got carried away it’s not quite like that but near enough! Just train hard, very hard but stop short of causing injury (and your eyes popping out)

For muscles to get stronger and bigger you must break them down to force them to repair themselves.  To break your muscle down you must train until your muscle fails to lift anymore.

To encourage the body to build stronger bigger muscles by Hypertrophy lift enough weight to ensure that your muscles fail between 8-12 repetitions per set for exercises involving the upper body and between 12-15 reps per set for the lower body.

The Second How to Bodybuilding Basics is Increase

Bodybuilding Basics Increase

The word progressive should always precede the words weight training as in Progressive Weight Training. The second of the bodybuilding success tips for muscle growth and getting stronger is you must progressively add greater loads each bodybuilding  session. This increases the intensity of the load on the muscle each time you train it. In turn causing more tears, more repairs and the adding of more size and strength to the fibers.

Always add extra weight each bodybuilding session or do extra reps.  This is why your training log is so important it is a reminder of what you did last time and the motivator to coax you to do more than that this time.  Each session should always be your personal best.  Pin this statement inside your locker.  “Was that really your personal best?”  The stronger you become the more intensity of exercise will be required to make a difference to the muscles.  Getting an online fitness trainer should allow you to reach your bodybuilding goals quicker.

Bodybuilding tips: This is why you should not follow the routines of the elite bodybuilding athletes in the magazines. Their routines are super intense to break down their already well trained muscles. Their genetics have endowed them with a disposition that will allow them to train at this very high level.

Bodybuilding Basics 3 – Rest Builds Muscle Not Training

This is probably the most important of bodybuilding tips ever. Resting is where the real bodybuilding take place, the training only causes the trauma.  It the resting that does the bodybuilding.  Allow plenty of rest time for your muscles to repair and recuperate for at least one day between sessions.  Train one body part per week.  Rest with the same enthusiasm as when you train.  The all important repair process takes place when you are resting.  You must always remember muscles get bigger when resting not when you are training.  Rest with the same enthusiasm as when you train.  If you’re having trouble sleeping check out some herbal remedies that can help you sleep better.  This is so important I have said it twice!

How to Bodybuilding Basics 4 – Eat Plenty of Protein

The last of the bodybuilding basics tip is to eat protein, lots of it. This can be as hard as the training. You need to consume loads of the stuff (and wash it down with plenty of water).Bodybuilding Basics Protein

It sounds a bit unpleasant but for bodybuilding and strength training you must consume more protein than your body will excrete. This keeps your body in a positive nitrogen balance. Along with getting plenty of rest this promotes an optimal state for muscle repair and recovery.

I have found the most quoted quantity of protein for body building as 1.8 multiplied by your body weight giving the grams of protein you must eat over the course of the day. More accurately you should ensure that between 1.4 and 1.8 times your body weight is consumed depending upon your activity level during the day.

For bodybuilding at least 15% of the total calories you consume should come from high quality protein food sources such as:

  • Chicken and Turkey Breast
  • Fish
  • Lean Red Meat
  • Low or non fat dairy products
  • Eggs but mostly egg whites for example an omelet with 1 whole egg and 3 egg whites.
  • Protein supplements such as Whey

Important to remember it is a supplement only as most of the protein must come from the above mentioned sources.  Split the amount of protein into 5 or 6 meals of at least 20 grams to be consumed over the course of the day.

Conclusion of Bodybuilding Basics For Success

This is one of the common bodybuilding tips-Taking a good quality protein shake directly after training seems to be universally recommended to help replenish the nutrients lost during a hard F.I.R.E bodybuilding session.  The same principal would apply to drinking the water. Drink plenty with each meal and before and during your bodybuilding workout.  The British Dietetic Association recommends a water intake of least 1.5 liters per day. Add at least another liter if you are working out. Add even more in hot weather.  The reasons it is important to bodybuilding is it helps you train longer and harder by allowing excess heat generated by your body during exercise to be dispersed via sweat.  It also helps the blood remove harmful toxins. Important note, do not wait until you feel thirsty before drinking.  If you are thirsty your body is already being stressed by the lack of water and losing its ability to train hard.  Just like eating that elephant of protein break drinking water down into manageable chunks throughout the day and make sure to take extra while training.

Low Carb Muesli Benefits

Low Carb Muesli Benefits

Tummy fat is serious from the fitness and health perspective for every age group. Abdominal fat does not merely sit there but it is active. This fat functions as a separate organ which releases substances which are harmful for the body. Tummy fat bears the guilt for many health problems as it resides within the striking distance of one’s liver, heart and other vital organs feeding them toxins, pressing on them and above all messing up with its daily function. Excess fat accumulation results in high blood pressure, gall bladder malfunction, diabetic issues, cancer and other diseases.

Drop Weight The Healthy Way With Low Carb Muesli

Crafting breakfast food for overweight/obese people is difficult yet possible. For all those who are complaining of belly fat and wish to begin the day right, then Low Carb Muesli is the best option to consider. This cereal is low in fat, cholesterol and sugar and full of nutrients that are vital for optimal health. The best part of this breakfast cereal is that a person can get full servings devoid of consuming lots of calories, which has proven significant if one is striving to shed the extra kilos in addition to low fat intake. This is also a perfect breakfast choice for those who have a hectic and busy lifestyle. Muesli cereals control food cravings thereby preventing overeating. This unsweetened, non-fat cereal can be incorporated in one’s every day breakfast. It can be taken with milk or yoghurt topped with seasonal fresh fruits, honey and a pinch of cinnamon for taste. This cereal provides high dietary content to one’s body.

Why Low Carb Muesli?

Dropping weight is often a stressful and difficult process. But with Low Carb Muesli it no longer remains a challenging task. It is one of the simplest and healthiest ways to shed body weight without the risk of any side effects. This cereal is rich in fiber and nutrients thereby offering one the feeling of satiety. No wonder it has become a favorite breakfast choice for weight watchers. It contains all the requirement of a healthy diet such as protein, fiber, calcium and vitamins giving one the full breakfast benefits without sacrificing on taste. Thus starting the day with a bowl of muesli is equivalent to eating 2 fruits along with all the necessary fiber and protein for the entire day.

Gyms and Health Clubs Inside

Read About Gyms and Health Clubs Inside

Top Low Carb Muesli Benefits

Low Carb Muesli provides a couple of health benefits. Some of these include:

  • Rich in soluble and insoluble fiber it helps to fight cholesterol
  • Reduces hypertension
  • Reduce and stabilize high blood pressure
  • Increases the metabolism
  • Strengthens bone and improves hair health
  • Rich source of calcium
  • Makes heart healthier
  • Fights seasonal ailments
  • Promotes weight loss
  • Aids in digestion

With these muesli benefits you now have a great breakfast choice for weight watchers owing to its quality of grains, superior packaging, competitive price, hygienic production techniques and easy availability.

Myths About Online Personal Trainers

Myths about Online Personal Trainers

This biggest myths about online personal trainers is that to have a personal trainer guarantees that the client will lose fat and achieve excellent physical condition.  This is far from the truth, most online personal trainers do not have clients that reach their fat loss goals because once that happens there is no need to keep paying the personal trainer after that point.

The problem for most clients is that their personal trainer can do little to actually help their clients.  Personal trainers typically supply nothing more than the information found in the average fat loss or diet book, the only difference is that the personal trainer has experience and can physically demonstrate what exercises are to be performed and how, as well as give advice on a healthy fat burning nutritional plan. 

Important Myths about Online Personal Trainers

The fact of the matter is that no matter how knowledgeable and encouraging a personal trainer is he is only with the client for an hour per day 3-5 days per week.  Exercise is a great addition to any fat burning plan but it is only an addition.  The most important aspect of fat reduction or fat reduction is a healthy diet and nutritional plan.  Without proper diet and nutrition the effects of exercise will be of no use as the body will not be able to burn body fat tissue nor build shapely muscle tissue.  You cannot lose fat without a proper diet each day.

A healthy fat reduction diet and nutritional plan is the most important factor in any exercise or weight reduction program.  Following a healthy weight reduction diet and nutritional plan is a 24 hour per day job.  The key to getting in shape is to have as much information, help, and motivation on the subject of exercise and nutrition (as can be supplied by a personal trainer) but the fact remains that all effort must be done by one’s self 24 hours per day.   Indeed, to lose fat and achieve your weight reduction goals you need to follow a proper diet along with a program of aerobics exercise in order to greatly speed up your slow metabolism so that you will be able to start losing weight even while you are resting.  There’s a lot more myths about online personal trainers than the ones we stated.

Weight Loss Products with ‘Diet’ Label

Diet CokeBackground on Products with the ‘Diet’ Label

So these products with the ‘diet’ label will assist in your weight loss right?  Well a recent study shows that people who drink diet soda on a daily basis are more likely to gain weight, over a ten year period, than those who drink no soda at all. Clearly, the concept of ‘diet’ soda – soda with little or no sugar, fat or calories – is backfiring. If diet soda actually makes you fatter, could the same be true of other ‘diet’ products?

Actually, this does seem to be the case. Other studies show that ‘lite’ products – products specially formulated to be lower in fat and calories – also do not cause weight loss in the long term. In fact, some studies suggest that they cause you to gain weight. Why might this be true?

In one way, these studies may be skewed. After all, people who are drawn to diet sodas or ‘lite’ products in the first place are the same people that have significant weight to lose. And this means that they are more likely to have a weight problem, and that they are more likely to gain weight over any given period of time. All that is proven, then, is that the diet and ‘lite’ products don’t work, not that they actually make you gain weight at all.

On the other hand, some experts feel that these products do actually ‘backfire’ and do cause weight gain – not weight loss – in the long term.

Here are the main reasons why these products are likely to fail at weight loss:

First, these products may lull you into a false sense of security. Studies show that if people drink diet soda instead or regular soda or alcoholic beverages, they tend to more than make up for the calories they have ‘saved’ by simply eating more. Over time, of course, the reduced calories from the diet drink is more than made up for by the fact that you’ve eaten more food.

The same is true for diet and ‘lite’ snacks – because they are designed to be low fat or low calorie, we tend to eat more at other meals if we have already eaten ‘diet’ foods that day. It’s almost as though people feel they have ‘done’ their weight loss regimen just by buying and eating these foods. Of course, nothing could be further from the truth. Though these foods may well be lower in fat and calories, they still take their toll – often without adding much to your daily nutrition.

The other reason why people tend to eat more of these ‘diet’ products is that they are less satisfying than other foods. As a result, we eat more of them than we would of a similar product if it were full calorie. For one thing, a diet cookie or chip is usually smaller than an equivalent product were it full-calorie. So, relying on the fat that it is a ‘diet’ product, we just eat more of them to feel satisfied. This may also be due to the fact that people who are buying these products are already on a restricted diet. If your diet is restricted and boring, you may well be tempted to overindulge on foods that are ‘good’ or that are ‘allowed’ according to your nutrition plan.

What have we learned from these ‘Diet’ weight loss products?

So, all things considered, one good piece of diet and weight loss advice is, ironically enough, to avoid ‘diet’ foods. Of course, there are exceptions – now and then, for example, a ‘diet’ chocolate bar from weight watchers may get you through a craving without doing too much damage. Over time, however, if you make a habit of eating mainly diet foods, you aren’t doing yourself any favors.

That brings us down to the question of what is good diet advice – what should you be eating to lose weight? One easy rule to follow is to eat food that is as close as possible to its natural form – food that has been minimally processed, if at all.

You might also want to reduce the amount that you eat. Eat what you like, in other words, but reduce the amount by 25% or so. If you eat at a restaurant, share an entrée, or have the waiter put half of it in a take away container for you. At home, get some smaller plates, to give yourself the illusion of having eaten more than you really have. Follow these simple tips for long term weight loss.