Posts tagged bodybuilding

Elements Of A Successful Exercise Program

Apr 8th

Posted by Katherine Crawford in Fitness

There is a surplus of fitness programs on the market. And each system offers a different method for changing the way your body looks.

But this presents a problem, how do you decide which one to follow through on? You might just throw your hands up in frustration.

So here are the elements you should look for in an exercise program:

1. Some form of weight lifting: Weight lifting is by far the best way to change the contour and shape of your body. Not only does it burn the highest amount of calories, but it also changes the physical structure of your body.

2. Stability training: A type of resistance training, stability training will help keep your joints healthy while simultaneously burning more calories. The latter happens because you activate a lot more muscle mass when you stability train.

3. Low heart rate cardio: Not all cardio has to make your heart rate skyrocket. In fact, if all you do is high intensity cardio you could end up delaying your results. This happens because too much cardio can reduce the effects you get from weight lifting.

4. High intensity cardio: This type of cardio burns more calories than low intensity cardio, but it comes at a cost. It can interfere with your resistance training. And recall that resistance training is the most important part of your routine.

5. Isolation training: If there is a specific body part you want to change, you have to exercise it directly. There is no way around this. So make sure you isolate it with your training in addition to doing total body exercises for the best results.

6. Sufficient rest intervals: Without enough rest, you will not get the desired results. Keep in mind that the majority of change takes place when you are resting. And if you don't rest enough, you will not be able to exercise hard.

Figuring out which exercise routine is best can be a serious challenge, especially if you are just starting out. So make sure you look for the above when making your decision.

Author Katherine Crawford, a fitness expert and former arm fat sufferer, teaches how to tone your arms quickly. Unearth how to get sexy and toned arms by exploring her website with advice on how to get rid of arm fat quickly now!

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Information When Using The No Xplode Bodybuilding Supplement

Jan 25th

Posted by Ahmed Abdelaziz in Exercise

No Xplode is a supplement used by body builders to increase physical and mental alertness and increase energy levels. It can help in the mental focus needed for an effective workout, and enhance performance. It can also help muscles resist fatigue, which can allow the user to work out for a longer period of time, which allows for faster results. Like any supplement, it requires effort from the user in order to achieve the required result.

Before beginning any type of physical exercise, and prior to taking any type of workout supplement, a physician should be consulted. This can prevent serious health problems, and assure that the supplement will not have adverse effects on any existing health issues. It can also identify or rule out health problems for those that are unsure of their overall physical health. No Xplode should only be used by people in good health between eighteen and fifty years old.

No Xplode comes in the form of a sugar free, low calorie powder, available in a variety of flavors, that is measured and mixed with water before being ingested. The amount of water can be adjusted to the desired flavor strength. It is recommended that the user develop a tolerance for the product by using slowly at first until a tolerance level is achieved. It can then be used in varying strengths before workouts, and can also be used on days that no workout will be done.

No Xplode contains amino acids that help increase muscle recovery during and after a workout, as well as help the user feel more energized. Adding amino acids before a workout allows them to be used as an energy source, and discourages the body from using muscle tissue as an energy source. This system helps the user build muscle in a faster and more effective method.

Because it is possible to experience sleeplessness during use of this product, it is important that all sources of caffeine in the users diet be considered and monitored. Caffeine can increase blood pressure, cause heart palpitations, and can be dangerous in high levels, and therefore it is recommended to limit or eliminate other caffeine products such as chocolate, coffee and tea while using this supplement.

No Xplode is intended for use with a carbohydrate and protein rich diet. Users should not eat for at least two hours prior to taking the supplement, as this can decrease its effectiveness. Water intake should be increased during use. A discontinuation for four weeks is recommended after using the supplement for twelve weeks.

This supplement works by helping to dilate blood vessels which increases blood flow and oxygen delivery to the muscles. This can increase energy levels, decrease tiredness and muscle fatigue, and allow for stamina. Users feel increased muscle fullness shortly after use.

The No Xplode supplement can be an effective way to help weight lifters and bodybuilders reach their fitness goals. By carefully following label instructions, consulting with your doctor and eating a sensible diet while working out, users can ensure that they are maintaining a healthy lifestyle and getting the results they want from their workout.

No xplode is something that many body builders use in order to create their mental and physical awareness. Do you need to learn more on p90x?

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The Protein Needs of Athletes

Jan 7th

Posted by Jim Duffy in Exercise

Protein is a necessity of life, for people who work out every day, or for people who only get exercise going for snack breaks during commercials. Not just any protein will do, however. It has to be the right amount and the right kind - too much protein can be detrimental. While it's more difficult to do so, it is possible to get fat from an overabundance of protein, because extra calories are extra calories - and extra calories are stored as fat. In order to understand how much protein you really need, it's a good idea to first learn exactly what protein does for you. Then, you have to take a good honest look at how much exercise you really engage in on a day-to-day basis.

What Protein Does for You

Protein's importance cannot be overstated. It is literally needed by every cell in the human body and has a part to play in many important bodily functions. Protein is needed to assist in the manufacturing and repair of cells. Many enzymes and hormones have protein as a primary component. Digestion and the creation of neurotransmitters are both dependent upon protein. Protein also builds up connective tissue, the membranes of cells, and adds structure to the bone matrix. In fact, the antibodies that are such an important part of the immune system are proteins.

How Much Protein Is Necessary?

It is a common misconception that body builders gain so much muscle mass because they consume vast amounts of protein. Actually, these people often have a genetic predisposition to gaining muscle. They also work out every day, religiously, for several hours. They also gain a deep understanding of nutrition so they know what to eat, how to eat, and when to eat, to maximize their exercise efforts. A body builder who is serious about putting on muscle knows to have a little protein and some complex carbohydrates before a workout session, then some again immediately afterward to boost the repair and recovery of their muscles.

People who do no regular exercise only need 0.4 grams of protein per kilogram of body weight. Body builders who are serious could need as many as 1.6 grams of protein a day per kilogram of body weight. Men need slightly more protein than women because of a higher red blood cell count, except in the case of pregnant women, who have an increased blood volume and hence need more protein.

Different levels of activity require different levels of protein. Light exercisers, like people who walk, do some light yoga, or engage in regular light housekeeping - the average person - will need between 0.5 and 0.8 grams of protein per kilogram of body weight each day. Someone who is a more active exerciser could need a full gram per kilogram of body weight. This applies to someone who engages in intense exercise for half an hour to an hour a day, at least four days a week.

How Protein Helps Athletes of All Levels

Protein is necessary to build lean muscle mass, but not all protein comes from food. The body can produce some forms of protein on its own, but this production decreases with exercise. The excess protein is then used as fuel to give you the energy to exercise. More intense workouts mean more protein is burned and this rate of decreased protein production can last up to 24 hours. As the body recovers, new sources of protein must be provided so the muscle mass isn't reduced as energy use exceeds the production of new protein. This is why athletes and body builders eat something before and after exercise.

Where Athletes Get Their Protein

Whey is considered a great source of protein by many athletes.

- Whey protein resembles skeletal muscle the most.

- Whey has high levels of two amino acids, arginine and lysine, which cause the release of a natural anabolic hormone.

- Whey contains glutamine, which is an amino acid that combats fatigue and other effects of training just a bit too hard.

- Whey protein has 50% more leucine than soy protein. This enables better creation of lean muscle tissue and decreases body fat.

- Whey promotes glutathione, an antioxidant that is one of the foundations of a good immune system.

- Whey causes the secretion of hunger suppressing hormones.

- Whey leads to more stable blood glucose levels.

- Whey contains anti-microbial elements that help with healing.

The standard protein against which all other proteins are measured is eggs.

The Evaluation of Protein

There are two standard ways to evaluate protein. The completeness of a certain protein is measured by the PDCAA (protein digestibility corrected amino acid score). A protein given a 1.0 PDCAA score is considered to be complete. BV, or biological value, measures the amount of protein that remains in the body after digestion. The reason eggs are a great measurement in both respects is because they are not only a complete protein, but all of their protein is retained by the body. All those athletes who used to drink whole raw eggs knew the value of protein - egg protein in particular.

Using Protein Supplements

Protein supplements can be used before and after a workout instead of eating a small meal. They can be easily carried to the gym without any fuss and used quickly. The protein in the supplement has to be readily absorbable and contain no added fats or sugars that will diminish the nutritional value. Of course, it should have ingredients that are not only of the highest quality, but good tasting.

Profect is a liquid protein supplement that comes in a small package but packs a big punch. It comes in a number of great flavors and is only 100 calories, none of them carbs or fat, with a protein boost of 25 grams. Profect comes in a number of delicious flavors such as Grapefruit-Mango, Blue Raspberry, Fresh Citrus Berry and Cool Melon Splash.

There are other protein supplements, as well, like shakes, powders, puddings, and bars. Just make sure the ones you consider have proper nutritional value. Some protein bars are not much better than candy bars.

Protica Research (Protica, Inc.) specializes in the development of Capsulized Foods. Protica manufactures Profect, IsoMetric, Pediagro, Fruitasia and over 100 other brands, including Medicare-approved, whey liquid protein for renal care patients. You can learn more at Protica Research - Copyright

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