Dane Fletcher asked:


A lot of people think in order to build muscle you have to abandon life outside of the gym by devoting hours upon hours like a monk.  Maybe the only way to chisel the body into hot form and physique is to give blood, sweat and tears every hour of every day of every year.

However, these sacrifices are not necessary, even though hard work is.  Going through extreme fitness does require someone to be somewhat of a slave to the iron bar.  Full body workouts can help you progress this easily and it will also fit into your schedule, whatever the schedule may be. This is extremely convenient for someone who is looking for progress and to achieve extreme fitness but has a hard time sticking to a single workout regimen.

When you are going for genuine full body workout, athletes are able to achieve this with the goal in mind that they want maximum muscle contraction.  By using heavy weights, this goal is attainable and also gives plenty of time for full muscle recovery, which in turn, helps the muscle grow faster and allows you to train harder.  This also prevents burnout, which eventually, will happen when you are excessively training.

This is the ins and outs of a full body workout.  This will, as I mentioned before, be a huge time saver.  The biggest benefit to doing a full body workout is that you will spend less time in the gym and go less frequently. I would suggest a full body workout two to three times per week.

The second advantage to doing a full body workout is that you are working all of your major muscle groups all at once instead of two or more hours of exercise per muscle group, you can spend one hour a day in the gym.  With full body workouts it is about the quality not the quantity, not even the amount of time per workout.

You will also notice and major difference that the full body workout gives to the cardio system.  You will need to give yourself plenty of time for two to four sets of each major muscle area in the one hour session.  The more you can exercise everything in the one hour session, the faster your heart muscle and circulatory system is going to be worked out as well. 

The following are some things you do not have to worry about with your full body workout.

Typically, body builders tend to wait until the end of their workout to jam the cardio in.  Not only is this completely unnecessary, it is also a waste of time since cramming this into the last five minutes or so, is really not beneficial, at least, not as beneficial as continuing the cardio throughout the entire workout.

You shouldn’t do too many sets of one thing, however heavy lifting is strongly advised.  Some body builders believe that some light training to conserve energy for the body parts that will come later in a routine.  The bottom line here is, if you are not consistently training heavy throughout your entire routine, you are not doing yourself any favors and you will not gain optimal progression.

Doing one exercise per muscle group is extremely key. This is easier to follow and very important.  If you do basic exercises that are intense will save you time from having to do multiple exercises for one muscle group. 

Resistance training is also very effective when trying to keep your natural hormones in check, which is also very important to muscle building.  You will boost your testosterone and also increases the catabolic cortisol which helps in the loss of fat.  Essentially, you are getting the best of both worlds.



Brenda

Dane Fletcher asked:


The sport of bodybuilding has been adopted by many for the sake of keeping fit. The sport has developed into a global phenomenon with many people hitting the gyms in a bid to get rid of those excessive fats. The many who have taken up this initiative are among the most fit members of the society. They are not only very healthy but they cut very good looks that distinguish them from non-trainers. The terms bodybuilding and fitness training have come to the point of almost being used interchangeably.

The modern society is one that has come to associate fitness with the positive things in life. This is a society that is very fitness conscious. These notions have almost everything to do with bodybuilding. The line separating the two ideals is getting thinner by the day. Fitness has come to be linked with much more than maintaining a trim and lean body. It is much more than losing weight and those fat bands. Fitness has come to be associated with eating according to a healthy diet regimen; a well balanced diet that is rich in all the three categories of food i.e. proteins, vitamins and carbohydrates.

Fitness is also part of the determination and quest to maintain a healthy lifestyle. You will concur that indeed many if not all of these descriptions of fitness can be used to describe bodybuilding.

Using bodybuilding as a tool to achieve fitness is a great strategy to attaining the type of body that you have always dreamed of. If you are one who is concerned greatly with the way in which you eat and maintain a superb looking physique then bodybuilding for the sake of fitness is indeed the way to go. Bodybuilding is pegged on two pillars. The first one is adhering to a strict and regular training regimen. The net effect of this is the development of more muscle mass and a strong physique.

The other pillar of bodybuilding is adhering to a healthy and well balanced diet. By following these two objectives it is easy to see why bodybuilding and fitness are so interrelated.

Eating from a well balanced diet will offer your body the advantages of healthy eating. The body will benefit from accessing the various essential nutrients that are vital for effective growth and development. The sport of bodybuilding is supported by the right quantities of both proteins and carbohydrates. With the full knowledge of this fact you will definitely be more fit just by considering what it is that you are eating on a daily basis.

Apart from the eating aspect, fitness and bodybuilding are also closely linked through the strenuous workouts and training regimens that are part and parcel of bodybuilding. These rigorous exercises and workouts help one to focus on developing the various muscle groups in the body. In due time, the body is really well chiseled and well-toned. The muscles become defined and exposed. The body becomes more appealing to the eye. These are some of the reasons why bodybuilding is the perfect choice for a fitness regimen.



Audrey

Reynaldo Stephens asked:


While these misconceptions surely exist among men, they seem more common among women. Perpetuated by the media, fads, and fashion magazines that carelessly dispense fitness advice, these mistakes are almost ingrained and therefore hard to shake. Below is my response.

1. I Need To Lose Weight

When speaking about fitness and nutrition, this is the most common phrase uttered by women. While it is true that many overweight individuals (both men and women alike) need to lose drastic amounts of weight for health reasons, many who utter this phrase want to lose body fat, not weight. What’s the difference?

If weight goes down, doesn’t body fat follow? Not necessarily. For many, an exercise regimen that includes cardiovascular and resistance training increases muscle while eliminating body fat.

The overall effect is a tighter, more toned physique, but body weight could stay the same or even increase. Therefore, the obsession with numbers on a scale is unfounded; one can greatly improve appearance, enhance fitness levels, and eliminate unwanted fat all while maintaining a constant weight. Focus instead on a combination of body fat measurements in trouble spots and the image in the mirror.

2. I Just Gained Two Pounds!

Again, the numbers on the scale are of little importance in the short run. I hear too many women expressing genuine concern over a fluctuation of two or three pounds in bodyweight.

There are so many factors, none of which have to do with “getting fatter,” that could have caused such a minor gain, so there is no need for panic.

For example, an individual should weigh him/herself at the same time every day because the difference in weight between stepping on the scale first thing in the morning on an empty stomach and stepping on the scale after dinner can be quite noticeable. This difference, however, is normal and cyclical.

3. I’m Going On The ____ Diet.

To many women, the word diet implies two things that are notorious saboteurs: deprivation and an end-date. Whether it’s the grapefruit diet, Atkins, or some other fad diet in the latest fashion magazine (that’s why they’re fashion magazines, not health magazines), diets require deprivation. They force the follower to give up enjoyable foods, endure intense hunger or some combination of the two, which usually leads to intense cravings and even more intense binges.

A second thing that diets imply is an end date, a day when the h#llish deprivation comes to an abrupt end. So after that spring break trip, high school reunion, or wedding day, many women gain back even more weight/fat than they originally carried. This is because they feel entitled to finally eat the foods they love after a prolonged diet, and a week of carefree eating somehow turns into a month, then a year.

The way to avoid these pitfalls is to develop healthy eating habits instead of relying on crash diets. Eat nutrient-dense foods in small, frequent meals to stay satisfied and embrace portion control so that you can enjoy the foods that you love.

Exercise moderately, incorporating fun and variety to workouts to avoid burnout and boredom. Health and fitness should be lifelong goals, not 4-week tours de force.

4. I’ll Be On The Elliptical If You Need Me.

The idea behind some people’s religious devotion to the elliptical machine lies in the belief that since cardiovascular exercise effectively burns body fat, any form of cardio will suffice.

First of all, a nutrient-dense diet combined with both cardiovascular and resistance training is shown to trump diet and cardio alone, but that is not even my main gripe.

Research has consistently shown that the elliptical, although easiest on joints, is worse than the treadmill, stationary bicycle, and rowing machine (not to mention activities such as swimming and intense hiking) when it comes to elevating heart rate and burning body fat. This is due to the fact that movement on these machines relies heavily on momentum and not resistance or the propelling of one’s bodyweight. All these months of elliptical training has yielded mediocre results, and now you know why.

5. I’m Going To Give Diet Pills A Try.

Do you know what Yohimbe is and how its affects the body? Do you know why there was so much concern around Ephedra? Do you consume too much caffeine? If you are not intimately familiar with these substances, why would you put them in your body day after day?

Before taking these pills, an individual should consult a physician to assure that he/she is in good health. Diet pills achieve fat reduction and weight loss by stimulating the body’s systems (thereby increasing metabolism), which can put extra strain on vital functions and organs such as the heart.

Also, diet pills are just a tool; effort is still required to make every tool perform. Just because you pop a capsule a few times a day doesn’t mean that you can eat junk, skip workouts, and achieve that ideal physique.

In short, diet pills should be employed after starting and maintaining a regimen as that last resort to break through a plateau. They can be very dangerous if used improperly or abused or use caution.

6. I’ll Have The Salad, Please.

Salads can be a great source of nutrients while being low in saturated fat and simple carbohydrates. The key word is “can.” Too many times I see individuals pass up perfectly healthy sandwiches and entrees, opting instead for a salad drenched in dressing, bacon bits, and croutons. These items, loaded with fat and calories while scant on nutrients, will not only sabotage a diet but will often fail to make you full.

In order to construct a truly healthy salad, focus on nutrient-dense, low-calorie items such as spinach, broccoli, tomatoes, etc and mix in some lean proteins, beans, nuts, and low fat cheeses for flavor and texture.

The best feature of salads is the variety that can be created, so keep things interesting and flavorful. If you prefer the mixture of dressing, bacon bits, and croutons with some greens mixed in, you might as well have some pizza or burgers to at least fill you up. As you can see, not all salads are created equal.

7. I Try To Skip Breakfast.

Study after study confirms that individuals who eat a balanced breakfast complete with carbohydrates, protein, and healthy fats lose more weight than those who skip this meal. Why?

After a night of fasting and inactivity (aka sleep), an individual’s metabolism is slowed to a crawl. Think of breakfast as the spark that ignites up your body’s metabolic fire, setting you up to burn calories for the entire day. More importantly, though, a nutrient-dense, satisfying breakfast prevents overeating later in the day.

While it is true that skipping breakfast equates to zero calories for that meal, it sets you up to consume many more calories throughout the day, when food choices probably aren’t the healthiest.

So if your goal is to shed body fat or lose unwanted weight, eat within 45 minutes of waking up. Breakfast can be as simple as a low-fat yogurt with a piece of fruit, so the “I don’t have time for breakfast” excuse won’t work.

8. I Do Pushups To Get Rid Of My “Batwings.”

Some swear by pushups to rid themselves of that unwanted flab around the triceps, others are devotees of crunches to expunge belly fat, while still others try lunging their way to less cellulite on the backside.

Whatever the exercise and whatever the body part, this approach is called “spot reduction,” whereby an isolation exercise is performed to tone a specific area. It simply doesn’t exist.

You cannot reduce body fat in one spot. While isolation exercises will undoubtedly strengthen the target muscles, the fat surrounding these muscles (and the fat everywhere else on the body) can only be reduced by consistently being in a hypocaloric state (burning more calories than consumed).

This is why anyone with a six pack will tell you that crunches are not the key. So it does not matter if the goal is tighter arms, a small waistline, or a toned backside; decreasing consumption and increasing cardiovascular activity are the paths to success.

9. I Don’t Lift Weights. Lifting Will Make Me Bulky.

An overwhelming number of women avoid the weight rooms of local gyms and health clubs because they firmly believe that resistance training, whether it is free weights or machine-assisted weights, will result in an undesirably bulky physique.

This misconception stems from the fact that nearly all men achieve noticeable gains in muscle mass after beginning a weight training regimen. Because it stems from personal observation and is partially true, it is quite difficult to combat.

Yes, regular weight training will result in increased muscle mass. However, there is a certain type of training necessary to achieve these gains in size, training that involves heavy resistance and volume. By keeping the weight at about 40 to 50% of maximum effort and increasing repetitions for a cardiovascular effect, you will notice tone, not bulk.

10. It’s Reduced-Fat. I Can Eat As Much As I Want.

There are two pieces of information I would like to convey here. “Reduced fat” is a relative term and just because an item is labeled such does not mean that it is low in calories.

For example, if one serving of a certain food contains 60% of the daily recommended fat intake, reducing that amount to 30% is considered “reduced fat,” and will probably even be marketed as “half the fat of the original!”

However, 30% is still a lot of fat for one serving, so considered absolute values like how many grams of fat, carbohydrates, protein, etc. are consumed instead of relative values like “50% less fat.” Additionally, reaching fitness goals is largely about calorie intake. More body fat and unwanted weight will be gained by eating 500 calories of a low-fat item than by eating 100 calories of a high-fat item, so keep this in mind.

If there is a loss of control or guilt when eating diet or low-fat items, it is probably better in the long-run to consume the higher-fat, higher-calorie counterparts in moderation.



Laurie

Muscles Prod asked:


Why Bodybuilding? Among swimming, bodybuilding is one the sports or activity which implies as many muscles as possible which gives all body parts development.

This is very important as our bodies were created to move to work and this way our lives will be longer with less health issues and good *** drive

Let’s start with bodybuilding benefits for teenagers.

The first thing worth mentioning here is that parents should encourage their children to physical activity. This way they will prevent many future issues with them and will do them a huge favor.

1. Discipline. As any kind of sport bodybuilding will develop in them spirit of discipline. They must know that they have training today and it does not matter whether it is raining or not and if there are no other factors which may stop them from going to the gym then they must go.

2. Health. Physical Activity will make them grow healthy. This will also develop in them such an attitude which will motivate them to help you around the house and they will not get tired quick.

3. Self-Confidence. Having success in the gym will influence them positively in other sphere too and there are many examples of this fact.

It worth mentioning that children are not allowed to use any supplements and over more steroids. This must be explained logically so they will not want to do this in secret. Explain them that this is not needed now as they will grow easily with nothing until they are 25 years. After this results will come slower but still will come.

Now regarding benefits for adults.

1.Health. Daily work, many issues puts so much stress on our bodies and mind. Bodybuilding is the right thing to choose in this case. Lifting weights will make your body release endorphin. Endorphins work as “natural pain relievers”, whose effects may be enhanced by other medications. Endoprhin is also called “the feel good hormone”. Endorphins regulate feelings of pain and hunger and are connected to the production of *** hormones.

According to some reports, laughter also releases endorphins in the brain. Apart from widening the blood vessels, suppressing the production of stress hormones and raising antibody levels in the blood, laughing would thus also have an analgesic effect.

2. Good Sleep. Weight training will promote a better quality of sleep and help you fall asleep faster. Your capacity for handling stress will improve. Research has shown taking some form of regular exercise is one of the best ways of managing stress effectively.

3. Good looking. With age our metabolism slows down and we need to burn more calories if we want to keep the desired look of our bodies. Bodybuilding fitness workouts help to build lean tissue, burn body fat and develop a flat belly. They also help to raise resting metabolism rate. Good looking body will create another positive effect – self-confidence.

4. Self-Confidence. It does not matter what your age is you still need self-confidence and positive thinking.

5.Sex-drive. BodyBuilding will increase your testosterone level and thus sexual drive. It has been shown in many studies, including a published study Int J Sports Med. 1991 Apr;12(2):228-35 done on both men and women during resistance excercise.

Especially squats and deadlifts will increase GH and Testosterone levels.

So what are you waiting for? Start your training today. For more advices go for www.hypermuscles.com and get advices from experienced bodybuilders how to start your training.

See you in the gym!



Lucille

mary005 asked:


Fitness training is only a small step towards winning a bodybuilding competition. It often requires a huge life change for the average individual. Bodybuilding is not only fitness training. However, the business of bodybuilding can be a highly fruitful and personally gratifying field for those who choose to pursue its long road. Strength training is the first step for bodybuilding competition. You must consider all of the competition’s elements if you want to win a bodybuilding competition. If you equipped with knowledge of what you need and dedicate yourself to the training, you will conquer yourself and have a shot of winning a competition. It’s not a dream if you work hard.

First you should ask yourself whether you are self motivated, driven, and disciplined. Think about the time commitment needed to invest in building a bodybuilding career. If you made your decision to be a professional bodybuilding competitor, you should begin by assessing whether you possess the characteristics of a good body builder. You could consult to a personal trainer. He will tell whether you are suitable for this competition.

If everything is OK, you should hire a good physician trained in assisting fitness competitors and a nutritionist. Develop a good initial plan with your trainer and nutritionist for the preliminary phase of bodybuilding training, including intensive weight loss or gain, depending upon your current size. Your goal is to reach between 6-9 percent body fat. That’s not easy unless you train hard.

If you are ready for a bodybuilding competition, you should choose a competition you want to enter and find out who runs it. Different organizations have different standards by which they judge competitors, and they also have different mandatory poses. So you should learn the mandatory poses carefully for your bodybuilding competition. Practice the poses as soon as you decide to enter the competition, and keep perfecting them until the competition date. Confidence in the poses helps you have good stage presence. If you want to win the bodybuilding competition, you should work hard. Or your dreams won’t come true. That’s the nature of competition. You should always remember that all the competition is cruel.

Before your bodybuilding competition, you should evaluate your condition using video or photography. Strike the mandatory poses for the camera and analyze them with another bodybuilder or a personal trainer. Only in this way you could improve your performance and beat other competitors. Work hard to win and you will make the dream come true.



Lois

The Bodybuilding Trainer asked:


People undertake the sport of body building for all sorts of reasons, but fitness is probably the biggest one of all. There’s no doubt that people who take the time to focus on the muscles in their body and honing them to a chiseled state are probably among the most fit of athletes. We can easily use the terms body building and fitness interchangeably with each other.

We are a fitness conscious society, and body building fits in nicely with that concept. Fitness means more than just losing weight and having a trim body. It means living a healthy lifestyle and chiseling the best body you can through a variety of methods.

Body building for fitness is a great way to become the person you’ve always wanted to be. Because becoming an effective body building means having the proper diet, you will realize a level of fitness you never knew was possible. You should eat a well-balanced nutrition plan that gives you the nutrients you need to have a great body.

Because you are eating in this way, you will be giving your body essential nutrients that will make you healthy just by consuming them. Body building requires a very specific diet with lots of protein and lots of carbohydrates. Body builders are also very aware of what they are putting in their body, so fitness is achieved in the diet just by concentrating on what you eat.

Body building also requires a demanding workout schedule where you lift weights and perform exercises that focus on specific muscle groups as well as specific muscles. When you begin to chisel those muscles, they become very well defined and healthier. That’s why body building is great for a fitness regime.

Fitness is very important in living a healthy and full lifestyle. Staying fit both in body and mind contributes to a sense of well-being that you won’t find when you are neglecting your health. It is a million dollar industry that helps us stay fit and trim, and the help is out there aplenty when you look for it.

Body building for fitness is the best way you can go about not only losing weight but also gaining body mass and becoming stronger. When you achieve the level of fitness you are desiring, you will be able to look in the mirror and be proud of what you see. Why? Because you did it yourself and you did it for YOU!



Kelly

Alien asked:


Body building products range from exercise equipment to nutritional supplements to CDs explaining proper lifting techniques to workout apparel, and any number of other categories. Body building has become such a phenomenon, in fact, that there are more and more sporting goods and nutritional supplements manufacturers who want to get a piece of the huge market for body building products.

As a sport, body builders take part in competitions worldwide. Participants are judged on their muscle tone, symmetry and overall routine. There are several levels of competition from amateur to the highly respected Mr. or Mrs. Universe competition, which has spawned the successes of such figures as the Terminator, Arnold Schwarzenegger.

In order to increase muscle mass, one must first decrease body fat content. One way to increase this mass in to increase the intake of protein, which is the main component of muscle. Foods such as eggs, meats, beans and legumes are high in protein content and are a staple of a body builder’s diet. Not only do these foods help to build muscle, but they also aid in repairs.

The American Body Building Company came into existence in approximately 1985 and have been providing body builders with high quality body building products since that time. It is said that this company is the only sports nutrition based organization that actually produces every type of body building product. The products manufactured range from sports drinks to body building supplements and also nutrition bars.

Bodybuilding shakes and supplements are available in two forms. Some are ready to eat, or drink, while others require the addition of juice, water or some other liquid before they can be consumed. Some of the more common products used in the bodybuilding arena include amino acids, glucosamine, chondroitin, creatine, and thermagenics. Body Building Products can be purchased in a variety of venues such as health food stores, pharmacies and from online vendors; however, some require a doctor’s prescription before they can be acquired.

If you truly want to save money then check out this amazing e-book called Bodybuilding Revealed. This 630 page e-book is a complete blue print to muscle building success. Everything you need to know about diet & muscle building nutrition, over 50 bodybuilding supplements reviewed, weight training routines, high intensity cardio, the mental edge, pre made muscle building diets and an online private members forum, diet planner, meal planner and much more. It’s all in Will Brink’s ultimate guide to gaining muscle mass.

But, one of the things that I like best about the e-book is free access to the exclusive member’s only forum. In the forum, there are literally thousands of other people offerin



Brian

Primoz Borovnik asked:


Here’s a case in point: One of my newsletter subscribers recently sent me this question:

Tom, on your website, you wrote:

‘Who better to model than bodybuilders and fitness competitors? No athletes in the world get as lean as quickly as bodybuilders and fitness competitors. The transformations they undergo in 12 weeks prior to competition would boggle your mind! Only ultra-endurance athletes come close in terms of low body fat levels, but endurance athletes like triathaletes and marathoners often get lean at the expense of chewing up all their muscle. Some of them are nothing but skin and bone.’

“There seems to be a contradiction unless I’m missing something. Why do bodybuilders and fitness competitors have to go through a 12 week ‘transformation’ prior to every event instead of staying ‘lean and mean’ all the time? If they practice the secrets exposed in your book, they should be staying in shape all the time instead of having to work at losing fat prior to every competitive event, correct?”

There is a logical explanation for why bodybuilders and other physique athletes (fitness and figure competitors), don’t remain completely ripped all year round, and it’s the very reason they are able to get so ripped on the day of a contest…

You can’t hold a peak forever or it’s not a “peak”, right? What is the definition of a peak? It’s a high point surrounded by two lower points isn’t it?

Therefore, any shape you can stay in all year round is NOT your “peak” condition.

The intelligent approach to nutrition and training (which almost all bodybuilders and fitness/figure competitors use), is to train and diet in a seasonal or cyclical fashion and build up to a peak, then ease off to a maintenance or growth phase.

I am NOT talking about bulking up and getting fat and out of shape every year, then dieting it all off every year. What I’m talking about is going from good shape to great (peak) shape, then easing back off to good shape…. but never getting “out of shape.” Makes a lot of sense, doesn’t it?

Here’s an example: I have no intentions whatsoever of walking around 365 days a year at 4% body fat like I appear in the photo on my website. Off-season, when I’m not competing, my body fat is usually between 8 – 10%. Mind you, that’s very lean and still single digit body fat.

I don’t stray too far from competition shape, but I don’t maintain contest shape all the time. It takes me 12-14 weeks or so to gradually drop from 9.5% to 3.5%-4.0% body fat to “peak” for competition with NO loss of lean body mass…using the same techniques I reveal in my e-book.

It would be almost impossible to maintain 4% body fat, and even if I could, why would I want to? For the few weeks prior to competition I’m so depleted, ripped, and even “drawn” in the face, that complete strangers walk up and offer to feed me.

Okay, so I’m just kidding about that, but let’s just say being “being ripped to shreds” isn’t a desirable condition to maintain because it takes such a monumental effort to stay there. It’s probably not even healthy to try forcing yourself to hold extreme low body fat. Unless you’re a natural “ectomorph” (skinny, fast metabolism body type), your body will fight you. Not only that, anabolic hormones may drop and sometimes your immune system is affected as well. It’s just not “normal” to walk around all the time with literally no subcutaneous body fat.

Instead of attempting to hold the peak, I cycle back into a less demanding off-season program and avoid creeping beyond 9.9% body fat. Some years I’ve stayed leaner – like 6-7%, (which takes effort), especially when I knew I would be photographed, but I don’t let my body fat go over 10%.

This practice isn’t just restricted to bodybuilders. Athletes in all sports use periodization to build themselves up to their best shape for competition. Is a pro football player in the same condition in March-April as he is in August-September? Not a chance. Many show up fat and out of shape (relatively speaking) for training camp, others just need fine tuning, but none are in peak form… that’s why they have training camp!!!

There’s another reason you wouldn’t want to maintain a “ripped to shreds” physique all year round – you’d have to be dieting (calorie restricted) all the time. And this is one of the reasons that 95% of people can’t lose weight and keep it off –they are CHRONIC dieters… always on some type of diet. Know anyone like that?

You can’t stay on restricted low calories indefinitely. Sooner or later your metabolism slows down and you plateau as your body adapts to the chronically lowered food intake. But if you diet for fat loss and push incredibly hard for 3 months, then ease off for a while and eat a little more (healthy food, not “pigging out”), your metabolic rate is re-stimulated. In a few weeks or months, you can return to another fat loss phase and reach an even lower body fat level, until you finally reach the point that’s your happy maintenance level for life – a level that is healthy and realistic – as well as visually appealing.

Bodybuilders have discovered a methodology for losing fat that’s so effective, it puts them in complete control of their body composition. They’ve mastered this area of their lives and will never have to worry about it again. If they ever “slip” and fall off the wagon like all humans do at times … no problem! They know how to get back into shape fast.

Bodybuilders have the tools and knowledge to hold a low body fat all year round (such as 9% for men, or about 15% for women), and then at a whim, to reach a temporary “peak” of extremely low body fat for the purpose of competition. Maybe most important of all, they have the power and control to slowly ease back from peak shape into maintenance, and not balloon up and yo-yo like most conventional dieters!

What if you had the power to stay lean all year round, and then get super lean when summer rolled around, or when you took your vacation to the Caribbean, or when your wedding date was coming up? Wouldn’t you like to be in control of your body like that? Isn’t that the same thing that bodybuilders and fitness/figure competitors do, only on a more practical, real-world level?

So even if you have no competitive aspirations whatsoever, don’t you agree that there’s something of value everyone could learn from physique athletes? Don’t model yourself after the huge crowd of losers who gobble diet pills, buy exercise gimmicks and suffer through starvation diets like automatons, only to gain back everything they lost! Instead, learn from the leanest athletes on Earth – natural bodybuilders and fitness competitors…

These physique athletes get as ripped as they want to be, exactly when they want to, simply by manipulating their diets in a cyclical fashion between pre-contest “cutting” programs and off season “maintenance” or “muscle growth” programs. Even if you have no desire to ever compete, try this seasonal “peaking” approach yourself and you’ll see that it can work as well for you as it does for elite bodybuilders.

If you’re interested in learning even more secrets of bodybuilders and fitness models, visit the Burn The Fat website at:Learn here



Jean

Reynaldo Stephens asked:


 

An awesome workout on the weekend can shows you how to get the most out of your weekend workouts when you don’t have time to train during the week. Working out two days a week can make losing fat and getting/staying in shape more challenging but you can still get great results if you follow these smart workout strategies to help you maximize your time in the gym during you weekend workouts.



Upper Body/Lower Body Split

Working back, chest, biceps, triceps, shoulders eight day & quads, hamstrings, calves, abs the next day. The advantage is that you can easily incorporate supersets, combination sets, & tri-sets into your workout. The disadvantage is that the full upper body workout can get lengthy.



Split Workouts

It may seem that doing one full body workouts will benefit you the most but you can actually push yourself harder & work your muscles more effectively if you work different body parts each day. The following are splits that you can try & the advantages & disadvantages with each eight.



Non-complimentary Muscles Split

Working back, triceps, shoulders, calves eight day, & chest, biceps, quads, hamstrings, the next day. The advantage is being able to work all muscles, upper body ones, equally hard. there’s no real disadvantage to this split except that it can be confusing for beginners.



Push & Pull Split

Working chest, triceps, shoulders, quads, calves eight day & back, biceps, hamstrings, & abs the next day. The advantage is that you pre-fatigue the smaller upper body muscles when you’re working out the larger upper body muscles so you can do less exercises for the smaller muscles. The disadvantage is that you may get a less effective leg workout when you split up quads & hamstrings.



Cardio Solutions

If you are in lovely shape and/or blessed with a great metabolism you can probably get by with 30 minutes of cardio after each of your weight training sessions. For those who gain weight easily & for those trying to lose weight 40-50 minutes eight time a week is better. You should do your cardio after your workout or you can split it up by doing 20 min. before & 20-30 min. after. The advantage to splitting it up is that you get a lovely warm-up before lifting weights, you prevent injuries, & you avoid boredom. Another advantage to this is that you can combine lower intensity cardio in the beginning with a higher intensity cardio session in the end & increase calorie burning.

Five times you pick a split that appeals to you, plan to include at least one exercises per body part & do at least 4 sets of 10-12 reps each with a moderate weight. If your goal is to build muscle then try 3 exercises per body part & decrease to 3 sets of 6-8 reps each with a heavy weight. Always start by training your larger muscles first. It’s also important to vary your workouts. Train heavy eight month then go lighter the next. This will help you avoid plateaus & injuries.



Don’t Forget To Stretch

Three last but important component of your fitness program that you shouldn’t overlook is stretching. The best time to do it is between sets when you’re working out. This will prevent injuries & keep you from getting sore. You can also do it after your last cardio session when your muscles are most pliable. Be sure to stretch every muscle & hold each stretch for at least 10 seconds without bouncing or straining. eight last option is to supplement your weekend workouts with a yoga or pilates videotape. These usually run about 20 min. & can help relieve stress & strengthen your core making your workouts more productive.

 



Jessie

Maverick Taylor asked:


Everyone is becoming more and more conscious of their health, these days, and taking up bodybuilding fitness workouts is becoming more and more common.  It seems like everyone is going to the gym lately.  If you want to get in on the craze, you should learn some tips on bodybuilding, first, though.  That way, you’ll be prepared to maximize the experience of bodybuilding.

Furthermore, you have to understand the process of building your muscle. The concept of the muscle development and growth is a kind of scientific and practical knowledge. Here are the 7 tips on bodybuilding science you should learn before walk into the gym.

Best Weight Lifting Exercises: Expanding boastfully muscles speedily happens because of the resistance and weight relations.  Thus, It is recommended that you should lifting a little bit more weight than before in order to build you muscle fast. The heavier weight lifting will make the resistance even greater than the light one. Lifting more weight but lesser repetitions will eventually helps you to grow your lovely muscle faster.

Dumbbells are fundamental: Lately, I found a lot of people are seldom employing dumbbells.  Truly, dumbbells are important in daily bodybuilding fitness workouts.  That’s as they engage a fuller multifarious ness of movements than about machines can.  They permit you exercise a lot of muscles with one routine.

Do not focus on aerobics: Aerobics are great.  They strengthen your lungs and your heart.  However, the problem is, though, they do not arrive at a great place in bodybuilding fitness workouts because they don’t genuinely build muscle perfectly.  Thus, you had better concentrate on your bodybuilding workout routine in spite of you can do a couple of aerobic exercises everyday.

Consume Red Meats: Eating red meat is matchless of the most crucial points on bodybuilding.  Since red meats have omega-three, which is really significant to grow your muscles.  Red meats consisted of a lot of muscle-growing protein too.

Acquire Supplements: Additional significant tips about bodybuilding are to take dietary supplements.  In that respect, there are a whole lot of supplements out there, Such as glutamine, amino acids and Creatine.  You could in addition to try on whey proteins and hydroxy beta-methyl.

High Resistance: High resistance is very important for bodybuilding fitness workouts.  You might try lifting fifty pounds, for instance, and doing one set of ten reps, rather than lifting forty and doing three or four sets of five reps.  High resistance can really help you to increase muscle at a faster rate.

Have a Break frequently: Ultimately, breaks are important.  Getting a break from your routines can aid you to regain glycogen and you might feeling like you’re wasting time, but you bequeath authentically gain your muscles much faster.

By abiding by those tips on bodybuilding, you will be able to actually make extraordinary excellent progress.  Truthful, realize the best ways to build muscle and use bodybuilding fitness workouts to your vantage to become a successful bodybuilder



Josephine