Posts tagged bodybuilding
Protein Rich Diets
Dec 11th
What's so special about protein? Well protein is the building block of your body which means it is a vital nutrient to aid in muscle and tissue repair. Without it then you wouldn't be able to build muscle and repair the tissue. If you undergo regular exercise then you should be consuming more protein, whether your goal is to lose weight or gain weight.
Protein for Weight Loss: High protein diets are a good way to strip off fat but keep muscle mass. If you are dieting to 'tone up' then this is the way to do it, you will cut away the fat leaving the muscle behind. Some conventional diets can result in unhealthy muscle loss.
This regime was made popular with the controversial Atkins diet. However unlike the Atkins diet you should still be eating healthy lean meats such as chicken breast and turkey breast and do NOT completely cut out carbohydrates! By consuming a few carbohydrates your body will still have the energy it needs to function and work as it should.
Protein to build muscle: When consuming protein to build muscle the guideline amount you should be consuming roughly 1.2-1.5g of protein per lb. of body mass. So for example if you weigh 175lbs and want to gain lean mass the minimum amount of protein you should be consuming each day is 210g. Now getting this much protein from only solid foods can be a challenge, your diet will need to include a lot of the following:
Fish (Tuna is a good source) Milk Chicken breast Turkey breast Nuts and seeds
As well as protein rich foods you should be eating clean carbohydrates and plenty of fruit and veg.
The best way to get enough nutrients is by splitting your meals down in to 6 smaller portions each day. Try to start and end the day with a good helping of complex carbohydrates and a generous portion of protein. Clean carbohydrates are full of wholegrain and whole wheat such as Weetabix, sweet potatoes, vegetables.
Getting used to eating all this food in one day could take a while but 6 meals will provide you with a steady stream of nutrients and a perfect base to gain muscle.
If you struggle with your daily protein targets then supplement your diet with protein shakes or protein bars to get an extra boost of protein.
For more information onprotein and the benefits then visit our article about high protein diets.
The Best Shoulder Workout for Mass For Beginners
Nov 23rd
Your shoulders are perhaps the most used muscles in your upper body. You use them for almost every action that you do. This is why it is very important to develop a well-balanced pair of shoulders. Not to mention the fact that a good pair of shoulders will most likely win you some extra points with the lovely ladies.
It is therefore necessary for you to learn about the best shoulder workout for mass in order to achieve the muscle gains you expect.
Learning about the best shoulder workout for mass requires you to learn all about the anatomy of your shoulders as well as its functions. This is to make sure that you know how to exercise each part of your shoulder muscles.
This article will help you understand each area of the shoulder, what its basic functions are, and what exercises will work best in developing it.
Your shoulders are made up of three parts: the anterior, lateral, and posterior heads. The anterior head is located at the front part of your shoulder and is largely responsible for medial rotations as well as for assisting your pectoral muscles in flexion movements. In fact, you are using the anterior head of your shoulders every time you elevate your arm or push it forward. Presses are therefore the best shoulder workout for mass in this area, particularly the shoulder press.
The lateral or middle head is found on the side of your shoulders. It is considered as the strongest part of the shoulder and is highly responsible for drawing your arms out sideward. The lateral head also plays an important role in raising your arms overhead. The best exercise for isolating and developing the lateral head of your shoulders is the side lateral raise.
Finally, we come to the posterior head. This is located at the back of your shoulders and is responsible for extending your arms backward as well as assisting other muscles in drawing your arms down. The posterior head is being used each time you make rowing movements, which makes a bent-over rear deltoid raise the best shoulder workout for mass in this part of your shoulders.
The reason why a lot of beginners fail to develop their shoulder muscles is that they treat it as one huge muscle group and train it as such. The danger lies in the fact that training the shoulders as one muscle group can actually create an imbalance and leave you open to the risk of shoulder injuries. Now you know that the best shoulder workout for mass requires you to work all three parts of your deltoids or shoulder muscles.
Remember that your shoulders have the ability to rotate almost the full 360 degrees, which is why it is necessary to exercise it in several different angles. It is also important to make sure that you maintain good form in performing your exercises. Even if you perform the best shoulder workout for mass regularly, if you do not maintain proper form then you won't get much benefit from it.
Learn The Secrets Of How To Build Muscle At All Levels. PLUS: Discover The Ultimate Beginner Home Muscle Workout HERE
How To Get Six – Pack Abs
Oct 5th
Every body building pro agrees that diet plan is the main way to get rid of fat under the skin and show off parts of your muscles, particularly your abs. Although not every professional confirms on ways to get 6-pack abs.
Almost all professionals have built the abdominals all of us desire. How you build yours is a matter of choosing which method is most effective for your body configuration and metabolism.
Crunchies and diet
We begin using the late, great Vince Gironda, aka The Iron Guru. He advocated avoiding sit-ups completely. Vince had a 6-pack of abs like no one else of his era (his was a lot more like an 8-pack!). He trained hundreds of bodybuilding champions and a host of other body-beautiful celebs, including movie stars and action movie heroes.
For abs, Vince recommended a series of crunching exercises; about the mat, hanging from a pull-up bar, on the bench and using the Roman chair. He also maintained it was your diet plan that displayed your abs, not your workout routine. Vince was very controversial, but he seemed to be a very successful trainer.
Exercise everything
Four-time Mr. Universe winner, Bill Pearl has written what's arguably the most effective book on weight training and body building ever composed. In his Secrets of the Inner Universe, Bill has 62 pages on abdominal work covering a lot more than 240 different exercises and variations of exercises.
Bill Pearl's abs appeared as if the Rocky Mountains divided through the Grand Canyon. At the age of 47 he was voted the "best built man in the world," by his contemporaries.
Who is right?
Actually, they both of them are. Gironda believed in working the stomach muscles sufficiently and correctly to develop them after which dieting properly to show them off. Pearl believed in building every muscle to its maximum potential after which dieting to eliminate the body fat so that they would show well.
Vince Gironda was small of stature, very muscular, fit and trim. Bill Pearl was precisely the opposite: moderately tall, massively muscled, extremely defined and incredibly fit. Both of the students emulated Pearl's build around they might.
Today we can learn from both of these champions and trainers of champions, and combine their techniques to find the ultimate guide for 6-pack abs.
Perform three sets of all these exercises
* Roman Chair Sit-Ups - This is a backless chair device that enables you to hook your legs under a rung and then perform sit-ups for abs and back-bends for back muscles.
* Incline Board Crunches - A partial sit-up in places you lift up your head and shoulders while contracting your abs forcefully
.
* Supine Crunches -On a bench or mat, elevate your legs with them bent in a 90 degree angle and put your hands behind your face. Crunch your abs while touching your left elbow to right knee and also the reverse.
* Dumbbell Side-Bends - Seated or standing and taking advantage of a single dumbbell, lower the load at arm's length after which go back to upright. Alternate sides with 20 reps each side. This is also performed with the weight hanging behind your buttocks which means you pull the rear obliques
.
* Pull-Up Bar Leg Raises - With both hands widely positioned on the chinning bar, slowly elevate your legs, bring your knees for your chest. Lower and repeat.
* Parallel Bar Dip Machine Knee-Ups - With your forearms resting on each side from the dip bar, elevate your knees to waist level.
This completes your 6-pack ab workout!
Learn more about how to get six packs. Stop by Annette Lode's site where you can find out all abouthow to get 6 pack abs and what it can do for you.
