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.

best supplements for weight loss

Best Supplements for Weight Loss

Many people who want to lose weight find difficulty in their commitment of sticking to their chosen diet programs, thus they resort to the use of supplements to aid them in weight loss. In the market nowadays, there are several weight loss supplements available.  Finding the best supplements for weight loss will help you achieve your fitness goals quicker. Some women would also want to use these supplements for a faster result, the effect of the product pushing them to limit their intake of foods, as most of these supplements act to suppress appetites. According to different studies, there are at least 10 supplements proven to be safe and effective for weight loss by hastening the process.

5 of the Best Supplements For Weight Loss

The Apidexin is not a weight loss pill, but a fat loss pill. Other pills increase the diuretic amounts in the pill to make the person lose weight by reducing water weight only, and the water weight lost is gained back immediately. This product has different clinically tested ingredients that are effective in burning fat as shown by several studies.

Best Supplements for Weight Loss CitriMaxThe Liporexall contains different ingredients that aid in the various effects of the product that are important in the weight loss process. These ingredients are the Super CitriMax that controls appetite, helps burn fat and makes the body lose weight without any undesirable side effects; the ChromeMate that acts in the regulation of blood sugar levels; and the Pinnothin that increases the release and levels of hunger-suppressing hormones, thereby signaling the satiety center of the brain that results to controlled appetite. Another ingredient is the Phase-2 which is a carb blocker made from natural components of the white bean including non-stimulant extract. This acts to delay the absorption of starch calories, and also digestion.

The Phenphedrine is considered to be one of the most powerful diet supplements. This targets the hormones in the brain causing hunger, craving, and stress eating desires. Phenphedrine acts to suppress the appetite and increase the body’s metabolism, hence more calories are burned. This also increases the insulin used to deliver energy in the muscle tissues and therefore decrease body fat. The effect of targeting the hunger attack where it starts makes the product effective.

The DecaSlim is another potent weight loss supplement created by a college student from Hawaii. This product incorporates the Acai which is rich in antioxidant, Green Tea, Buckwheat, Flaxseed, Soybeans and other natural compounds combined to make this product potent.

“Using The Best Supplements For Weight Loss With An Exercise & Meal Plan Will Yield The Best Results.”

One weight loss supplement for men is the TestoRipped which acts fast and powerful in losing weight. This product contains several fat burners that are effective like the Caffeine Anhydrous, Synephrine, Cinnamon, Yohimbine and others. This also has lean muscle building ingredients. Other ingredients boost the testosterone and improve the workout intensity.

SlendeSlim, Lipofuze, Leptorexin, Alli and Lipo-6 are also among the best reviewed supplements for weight loss. It is important however that the expert opinion from a medical professional be sought prior to taking these supplements, and the safety concerns should be established. It is essential that the safety of the product be known and the client should not take the supplements beyond what is recommended.

Herbal Remedies

Herbal Remedies To Get You Fit!

Herbal medicines, which are also known as botanical medicines, are natural supplements that treat or prevent common diseases.  Although its definition doesn’t stray far for its chemical counterparts, herbal medicines are different in the sense that all its components are from nature’s bounty; hence, its price is far and away cheaper than chemically formulated drugs.  Most of these herbal remedies you may have just laying around your house.

Be Fit Using Herbal Remedies

In a world where beauty and fitness come first, natural supplements make for a viable option for a cost-efficient fitness solution. There are certain types of herbs that are contained in teas that make for an excellent weight loss agent. Instead of spending thousands of dollars in gym membership, you can lose weight at home using basic herbs found in your kitchen.  This would be ideal for individuals who are tracking their spending with a budget calculator.

List Of Herbal Remedies That’ll Facilitates Weight Loss:

Ginseng

– Helps you perform more tasks by increasing your stamina and giving you an extra spurt of energy. With this herb, you can burn more fats for you tend to be more active and mobile.

Ginger

– Ginger acts as a cleansing agent by getting rid of excess fat and food in our systems.

Green TeaGreen Tea Herbal Remedies

– By drinking green tea, you boost your metabolism and help your body burn more fat. Research has shown that drinking green tea and performing basic exercises can trim down excess fat faster than any other supplements.

Cinnamon

– Apart from being one of the most love spices, cinnamon is also known for its ability to regulate blood levels and cholesterol in the body.

Ephedra

– Ginger acts as a cleansing agent by getting rid of excess fat and food in our systems.

Prevent Diseases Using Herbal Medicine

Taking or applying herbal medicines not only cures illnesses or basic injuries, but it also helps prevent the occurrences of such. Moreover, natural nutritional supplements have been proven to be more potent than over the counter drugs for it poses no side effects.

Lemon

– Lemons or any citrus fruit helps cure the common cold. Moreover, these sour fruits also work as a whitening agent and are effective in removing dark spots and freckles.

Lagundi

– Lagundi is leafy plants that offer relief of cough, colds, and asthma.

Oregano

– Oregano has the ability to fight off harmful bacteria, which make it an effective antibiotic.

herbal remedies cumbersBeauty Herbs

Instead of going to your dermatologist and paying large sums of money for beauty treatments, you can cook your way to flawlessly beautiful skin using herbal remedies. Cucumber, aside from being a famous salad mix, helps lighten dark eye bags.

Strawberries, on the other hand, can be used to scrub off dead skin cells and bring out new and healthy skin.

Switch And Save And Be Sexy

Hopefully more countries will join in making the big switch to herbal medicines, so we can start living a healthier and fuller life. Not only do you get to save on cash, but you also rid your body of toxic chemicals that come from over the counter drugs. Take the journey to a better you and employ the herbal diet in your lifestyle today.

Calcium Facts - What You Need to Know

Vitamin D & Calcium Facts – Understanding The Benefits

Before we dive into the vitamin D & calcium facts let me give you a quick overview of the two.  In order to maintain a healthy body, a person needs to obtain the necessary intake of vitamins on a daily basis. Although every nutrient is very important, vitamin D may prove to be one of the most beneficial vitamins. While vitamin D can be attained through sun exposure and by consuming various foods, most people lack a sufficient intake of vitamin D. To prevent vitamin D deficiency, a supplement may be required. Here are a list of  vitamin D & calcium facts that will show you the advantages of taking these supplements.

Top Vitamin D & Calcium Facts

Boosts the immune system

Vitamin D plays a very critical role in the health of a person’s immune system. An individual that fails to get enough vitamin D is much more susceptible to catching a virus. Vitamin D becomes even more important during the flu season. A vitamin D supplement will help to ensure that the level of vitamin D remains plentiful.

Calcium Facts Strong BonesMaintains strong bone structure

When it comes to strengthening bones, vitamin D is definitely an indispensable nutrient. Whether a person is going on an afternoon jog or is headed out for a night of dancing, strong bones are a key to staying active. A vitamin D supplement will also help to prevent bone thinning and osteoporosis later in life.

Helps calcium absorption

Vitamin D and calcium have a direct correlation with each other. Typically, a person that is deficient of calcium will also lack the required amount of Vitamin D. The reason is because Vitamin D helps calcium to absorb into the bloodstream. Amazon will be able to provide more information on calcium supplements.

Helps to maintain a healthy weight

For people that are having trouble losing weight, a vitamin D supplement may help to bring about positive results. Vitamin D activates the production of the leptin hormone. Leptin is important because it helps to curb a person’s appetite. Several studies have indicated that increased doses of vitamin D can reduce the likelihood of obesity.

 

Improves mood

A vitamin D supplement may effectively eliminate the need for a person to take any addictive depression medications. Often times, a person’s bad mood may actually be a result of a vitamin D deficiency. Furthermore, vitamin D also helps to enhance a person’s cognitive thinking ability.