Muscular Strength Benefits

Benefits from Muscular Strength is Maximized by Weightlifting

Working out is an important part of the bodybuilding success and fitness equation.  It is muscular strength that allows us to lift, carry and perform other activities. It make us look good and feel confident.  Here are nine reasons why weightlifting routines are essential for muscle and strength.

1. Weightlifting Routines Burns Fat

Working out with weights helps to shed weight, the amount of fat that we already have has to be reduced.
Muscle burns more calories than fat. Working out and building muscle for bodybuilding success means that a good program will leave your body still in the fat-burning zone long after the workout has finished.

2. Muscular Strength Changes the Look of Your Body

You may not be going for the the current trend of a bulky muscle look, but lifting weights can results in a more sculpted shape to your body.  It is that definition that helps you to look fabulous in your clothes, especially the ones you thought that you’d never fit into again!

3. Weightlifting Routines Strengthens your BonesMuscular Strength Benefits Bones

As you age, bone health can decrease. Osteoporosis is a problem for thousands of women. Improving muscular strength and building muscle also builds bone density. Stronger bones are more likely to avoid breakage during a fall or regular activity.

4. Weightlifting Improves Posture

Strengthening muscle groups by working out properly helps them to function as they were intended to in the body. For instance, the back and the abdominals are two complementary muscle groups that make up the core of your body. They are important for posture, balance and all round bodybuilding success. Your weightlifting routine should be balanced, unbalanced routines lead to injury and long term damage.

5. Working Out Increases Energy

With less weight on your frame and more muscle, your body is constantly burning food for energy. You will feel that you can do more without getting tired. With more energy you feel like working even more.

The Truth About Abs

Related Article: “The Truth About Abs”

6. Working Out for a Flat Stomach

Getting a flat stomach is not just about working out the abdominal area. Increasing muscle mass increases your metabolism. As the fat melts away, you’ll be able to see those ripped abs you have been working on.

7. Working Out Will Increase Your Muscular Strength

Before you may have felt like a weakling when it came to lifting things or even yourself.  With more muscle, your strength and confidence will hit an all-time high.

8. Pain May be a Thing of the Past

Weightlifting Routines increase bone density, muscle mass and joint strength this combats pains that you may have been feeling before. Pains that result from stiffness or limited range of motion are dealt with when you lift weights. Working out increases range of motion and may eliminate certain pains altogether.

9. Weightlifting Routines Reduce Stress

As you gain confidence with your weightlifting routines, your confidence in other areas may increase as well. You are better able to cope with stress in your life and feel more relaxed because exercise increases endorphins in the body. They create an overall positive state of well-being for you.

Read about Different Cardio Machines

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.  You can find online bodybuilding workout plans here.

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.

Different Cardio Machines

Different Cardio Machines

There are five different cardio machines at most gyms– the treadmill, the stationary bike, the elliptical, the rowing machine and the stair master. You should choose a machine that you are most comfortable with and that will give you the most benefit. If the reason you do cardio is for general fitness/health, then your goal should be to get your heart-rate to about 65% of your max. (220-age x 65%).

5 Different Cardio Machines

1) Rowing Machine– best overall workout. It uses the strength of your upper body as well as your lower body. Two big problems with this machine- the first is that no one ever uses it right. It requires coordination of all your body parts at the same time (men especially have problems with this). I had been an avid gym goer and competed in one competition and was halfway through my certification to be a online personal trainer before I learned how to do it properly. The second problem with this machine is that it’s hard to find a machine that’s calibrated properly. Even the best/brand new gym equipment never seems to get it right. If you can do it, great…I only try a week before I go canoeing and call it training.

2) Treadmill– second best overall cardio workout. Again, running engages the entire body (though you feel it much less in your back than with the rowing machine). There is something insanely satisfying about finishing a run (runner’s high). I personally hate running, so I only use this maybe twice a month or so. Something to be careful about- running on a treadmill is not the same as running outside, so before you attempt a marathon, test your body on the pavement. Running in general is hard on the knees and other joints, so make sure you include strength training with your running to keep the joints strong.

“Elliptical is my favorite of the 5 different cardio machines!”

3) Elliptical–   There are several types of elliptical out there. I don’t “get” most of them, but the ones that you can adjust the incline on are awesome for defining the lower body. The ones with moving arms are useless…use weights to define your arms…when you use the elliptical, you are just taking away from the proper cardio workout. What elliptical have over treadmills is that the user controls the speed, so if you need to make a sudden stop, all you have to do it stop…no looking for the massive red button you can never seem to find in a hurry. Also, it’s much easier on your joints.  A lot of people say they don’t get as good a workout on the elliptical as on the treadmill, it probably has to do with the intensity they are working at, as well as the incline. Adjust both so that you can feel it. Check your heart-rate. That’s what matters most anyway.

4) Stationary Bike – Bikes are awesome. They provide a super lower body workout, and if you position yourself properly on the bike, they also provide a great upper body workout. Any bike with a backrest is useless in my mind. You are only working your legs on this bike, and therefore have to work twice as hard to get the same results. How hard is it to ride a bike?

“5th different cardio machine”

Different Cardio Machines Stairmaster

5) Stairmaster – This is another one of those machines that you need to use properly to get the full benefit (and no one ever does). I don’t know why gyms still get these…they were a fad of the 80’s and 90’s, but I think they suck. They don’t mimic any real-life movement and aren’t like climbing the stairs. You can get a pretty good leg workout if you use it right, but using it right means not touching the arm rests…watch these machines next time you are at the gym…everyone who uses them rests on the arm rests…when you do this, you are just moving your legs, and are not getting of the precious resistance in there. I haven’t been on one of these in about 6 years. The step-mill on the other hand is awesome. Not all gyms have one of these, they are the ones that look like actual stairs coming out. They mimic real-life stairs more closely, and give a great cardio burn. Again, I see too many people resting on the armrests on these…why are you resting on a piece of cardio??

The whole purpose of cardio is to improve your cardiac and respiratory systems (and probably reduce fat or something)- so no matter machine you choose to do this with, make it your main focus…after getting proper instruction on how to use the machines.  Finding online nutrition service providers can also assist in weight loss.

Benefits of Custom Workout Plans

Why do you need a personalized workout routine? Part 2

Click here for Part 1

 

First thing about these routines are that they are based on your daily activity.

Second thing is that they are about your goals. Not everyone wants to bulk up or not everyone wants to lose fat. Right? Even if you think that you can take any of the plans from magazine and even if you get 10% of the results your favorite star gets, you’d be happy.

Unfortunately your body doesn’t work that way. Hard work will show results but if you plan smartly you’ll get great results.

Workout or exercise refers to the performance of activities in order to maintain health and overall fitness. One of the greatest myths of exercise is that only obese people need to exercise. Sometimes, a person may be obese and still have more stamina than a person who is thin. A physically and a mentally fit person can withstand the pressures and stress of day-to-day living. Workouts are extremely essential for maintaining a healthy weight and healthy muscles, bones and joints. Proper nutritious diet is as important as workouts. It is crucial to have a good diet to enhance the recovery process of the body after rigorous exercise.

It is better to begin with simpler exercises. Improper routines can do more harm than good to the body. It is advisable for beginners to begin with a gymnasium or a fitness center. A customized workout plan is designed for individuals. It includes an exercise plan as well as a diet plan. An ideal workout plan must include warm-up exercises, stretching exercises, cardiovascular exercises and abdominal exercises.

Why Should you Join a Gym?

A gymnasium has state of the art facilities and most advanced workout machines. These include treadmills, steppers, stationery bikes and AB rollers. Individuals can also personally buy these workout machines, though buying such machines may prove to be costly. These machines are available for sale on the Internet as well as in fitness shops.  It should be remembered that too much exercising might sometimes prove to be harmful. The body needs some time to rest and relax. Some people prefer to take up a sport like tennis for exercising. Instead of doing workouts in a gym, a lot of people prefer to walk, jog or swim, which are all great workouts for the body. What matters most is the commitment to exercise. Patience and consistency are extremely important to maintain fitness and good health.