Archive for February, 2010

coconut bodybuilding

Among the most important elements of body building nutrition ranks very high. Nutrition is the fuel with which muscle stimulation and eventual growth thrives. Without proper nutrition, a body builder will not achieve anything from intense and consistent workouts. In fact, exercising on a poor diet works against the bodybuilder’s health. It’s therefore essential that a body builder acquires a critical nutritional sense early in the program.

In nutritional, a bodybuilder must learn and appreciate the role of three major micronutrients. These three micronutrients are fats, carbohydrates and proteins. To a body builder, carbohydrates are the major source of energy very essential to enable exercises. With enough carbohydrates, a body builder can effectively and efficiently conduct intense workouts without suffering any nutritional inadequacies. Ideally, carbohydrates should constitute 60% of the total dietary nutrients.

Proteins form the raw materials used to build new muscle cells and repair the injured. The body utilizes proteins as the building blocks of muscle growth all over the body. Proteins enable growth and must be included in the diet if muscle growth is to be achieved. Ideally the body builder’s diet should comprise at least 30% proteins distributed evenly across the day’s meals.

Finally, fats are broken down in the body to become energy. However, fats are lethal to the health of a body builder if taken in excess because they are deposited as solids in various dormant organs of the body like the heart and blood vessels. Excess body fats occur if a lot of fats are taken in the diet and if the metabolism process is slow. Most body builders fear fats to the point of totally abstaining from them. This is long because at least 7% fats are necessary to the body to supplement energy sources for the body builder involved in intensive workouts. What is important is to ensure that the metabolism process has been amplified in speed through correct dieting and that the fat intake corresponds to the caloric needs of an individual.

Another key factor of body building nutrition is the ratio of calorie intake. These three micronutrients identified and discussed above, must be injected into the diet in their correct ratio featuring an ideal percentage e of nutritional needs. Meals taken in a day should be distributed all along the day to ensure that the nutritional needs of the body builder are fully met each day without fail. These should be rationed in such a way as meets or facilitates meeting of the body building objectives.

Finally, another nutritional basic for every body builder is that the amount of calories consumed in a day must be corresponding to the body building goals of an individual. Whether it is to reduce weight or gain weight calories of the diet program should reflect such ends. Extra calories are needed by those wishing to gain weight than those who wish to loose weight. The idea is to factor in the calories to be burnt during exercises and those necessary for other body processes.

With these nutritional basics, a body builder can commence the venture og generating muscle growth with a greater promise of success.

Dane Fletcher is the world’s most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit http://www.BodybuildingToday.com, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.

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bodybuilding weight gaining

There are some men out there in the bodybuilding world who can just naturally see a good weight gain. They simply look at a dumbbell and it seems like they build muscle overnight. Then there are those in the bodybuilding world who don’t. These are often know as the ‘skinny guys’ or ‘hardgainers’.

These are the individuals who train and train and train, and yet still cannot seem to build muscle if their life depended on it. What’s the story with them? Are they destined to live the life of a string bean forever? Or can something be done with them too, to get their body looking more strong and shapely?

You bet there is. These individuals just need to learn the ‘hardgainer’ secrets that should be applied to their workout program. When they do, they can grow too. It’s not magical growth that comes on over night, but it is solid weight gain that is composed of lean muscle mass.

Don’t forget, since most of these guys are naturally quite lean, this serves to help them when they build muscle since they won’t have to spend near the same amount of time trying to diet the fat off later on.

So yes, you may be ‘cursed’ with skinny guy genetics, but to look at it another way, this could actually be a blessing in disguise.

Skinny Guy Bodybuilding Principles

That said, there are some general bodybuilding principles that you as a skinny guy must follow. If you fail to do so, you are just wasting precious time in the gym because your body just isn’t going to be changing.

The most basic ones include:

More Rest Time

Contrary to popular belief, you need more time to lift

Fewer Isolation Exercises

Those bicep curls, they are not for you my friend, you need a whole new set of exercises

More Dietary Fat

Think you’re going to gain weight on a protein and carb diet? Think again.

Untraditional Cardio Methods

Yes, even skinny guys should do some cardio, however you should not be doing typical 45 minute steady state sessions or 20 minute sprint sessions. That will only work against you.

A Different Role Model

If you’re currently idolizing one of those naturally big guys you see, you should stop. You are not like him and do not have the same body chemistry. You need to find someone who does and who has beat these skinny guy genetics. Then, you will have found someone who you can relate to.

So, if you’re someone who is struggling to add any more weight to the scale, think about these principles. If you aren’t putting them into action, you’re making a big mistake.

Check out Vince DelMonte’s amazing body transformation. If this doesn’t convince you that you can gain weight, nothing will.

Then if you’re ready, learn the exact workout program and diet plan he used to totally reform his body and build muscle

Muscle & Weight Gain Tips

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Men’s Health Muscle Chow: More Than 150 Meals to Feed Your Muscles and Fuel Your Workouts $10.78 Achieving your best body ever requires that two elements merge as one: solid training and good nutrition. This book provides the nutritional component of that muscle-bulding equation, offering the Men’s Health take on food for fitness. Men’s Health Muscle Chow gives you more than 150 simple recipes for delicious meals ranging from workout protein shakes to healthy dinners the whole famil…

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The Body Fat Solution: Five Principles for Burning Fat, Building Lean Muscles, Ending Emotional Eating, and Maintaining Your Perfect Weight $12.39 The ultimate plan for permanent weight loss. The Body Fat Solution is Tom Venuto?s complete program to lose body fat, build muscle?and keep the weight off for good. By now, we all know that we gain fat when we take in more calories than we burn. But we?re not always rational creatures when it comes to food. Venuto provides a sound plan that will help us put the brakes on overeating by pinpointing …

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Shawn Ray Bodybuilding: The Final Countdown $32.54 For beginning and advanced-level bodybuilders looking to sculpt their physiques for that upcoming competition, 1998 Mr. Olympia hopeful Shawn Ray offers valuable advice on building mass and preparing for the big event with a winning mix of discipline, dedication, and desire. He’s been called one of the most consistent physique artists of his generation, and in this release Ray shares all of his weight room secrets with bodybuilding enthusiasts for the benefit of aspiring competitors and curious fans alike. ~ Jason Buchanan, Rovi

Bodybuilding Anatomy Book, Softcover, 200 pages $24.95 Sculpt your physique like you never thought possible. With full-color, detailed anatomical illustrations of exercises, combined with step-by-step instructions on how to perform them, this is the ideal resource for gaining mass and defining your muscles. Focusing on the primary muscle groups of shoulders, chest, back, arms, legs and abdominals and targeting muscle zones and hard-to-work areas, Bodybuilding Anatomy can make the difference between bulking up and sculpting an award-winning physique. (Book) 200 pages, soft cover

Mike Mentzer: Underground Seminar Bodybuilding $29.74 Mike Mentzer leads the viewer through a series of tips and techniques designed to help anyone build the kind of muscles seen on professional bodybuilders. ~ Perry Seibert, Rovi Movie Guide skills. This DVD is the only recording of one of Mike’s legendary Underground Seminars: nearly two full hours of Mike discussing exercise fundamentals, their relationships, and stories of past clients. You’ll hear Mike discuss exercise theory, applying that theory to bodybuilding and answering audience questions. He even explains the mistakes made by nearly everyone who picks up a weight, and much more. This DVD is a must for any fan of Mike Mentzer.Source: BayView Entertainment

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Arnold’s Bodybuilding for Men $13.44 A guide to achieving and maintaining physical fitness through weight-resistance training demonstrates routines and necessary equipment and has special sections for teenagers, older men, and professional bodybuilders

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Fat Chance: Losing the Weight, Gaining My Worth $22 “One of the most successful and memorable contestants from NBC’s “The Biggest Loser” documents the remarkable changes she has undergone–both inside and out–in this inspiring book. Readers can witness every step along Hadden’s transformative journey.”

cutting plan bodybuilding

When your training, it is important to eat a healthy “clean” diet. Which means cutting out the junk food. Your body needs fuel to run optimally and eating a clean diet will ensure that you are giving your body the best fuel possible.

Developing an eating plan will ensure you aren’t caught without a healthy meal. Create a plan on paper that you can carry around with you to refer to and to keep yourself on track. You should also get in the habit of recording your diet and calculating your nutrient intake. It may seem time consuming at first but the benefits of knowing what you eat and how much will be invaluable. to analyzing your workout progression.

Keeping a daily diet checklist can be an invaluable resource in keeping you on track and motivated in your diet goals. You can list such things like your protein intake, water intake, and following through with your post workout supplementation and not eating any cheat food or if you do keep a record of it.

Keep meal plans exciting to keep you from getting bored and to prevent the temptation of junk food. There are lots of ways to add variety to your bodybuilding meals.

Remember also to eat at least every 3 hours to ensure your body stays in an anabolic state. If you don’t, your body will begin to eat the muscle for fuel, effectively undoing the hard work you put in to gain those muscles. Always keep healthy snacks on hand to prevent cravings for junk food.

Develop a variety of “cheat” meals to avoid consuming useless calories. A good way to do this is to make your own cheat meals at home, which can be fun, healthy and save you money. You can make your favorite cheat meal by replacing the ingredients with fat free ones.

You should also always have your workout goals where you can see them. Either on the fridge, your desk at work, or in your car. That way when the urge to pig out creeps up you will be reminded of your weight loss goals.

Keep a strong support team around to help you stay strong through the mentally and physically rough times. Your support team can be there to stop you when you feel like eating that unplanned junk food meal.

Another good idea is to be a mentor to someone else. It will help to keep yourself on track as well. They will see you as a trusted source of information and you will become a role model to them. It makes you more accountable for your own actions.

Hopefully, these points will help you to maintain your weight loss goals.

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Body By Design: The Complete 12-Week Plan to Transform Your Body Forever $5.49 A Q&A with Author Kris Gethin Q: What sets Body by Design apart from other books in the fitness category? Gethin: When I set out to create Body by Design, I soon realized I have one tool at my disposal that no other fitness book before has ever had – a community of hundreds of thousands of people who know that this stuff works. I’m the editor in chief of BodySpace, the largest fit…

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The Fat Burning Diet: Accessing Unlimited Energy for a Lifetime $12.95 THE FAT BURNING DIET By Jay Robb 256 pages (softbound) A HEALTHY APPROACH TO LOW-CARB DIETING! Low-carb mania is sweeping the nation as Americans become carb-conscious in their quest to lose weight. While low-carb dieting can be effective in the short run, cutting carbs long term can carry many potential drawbacks, health risks, and challenges. An extreme low-carb diet can be monotonous, bor…

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Ironman’s Ultimate Guide to Bodybuilding Nutrition $14.89 Ironman’s Ultimate Guide to Bodybuilding Nutrition

Plan $7.99 Plan

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There Is A Plan $7.45 There Is A Plan

Bodybuilding Anatomy $14.89 With full-color, detailed anatomical illustrations of exercises, combined with step-by-step instructions on how to perform them, Bodybuilding Anatomy is the ideal resource for gaining mass and defining your muscles.Focusing on the primary muscle groups of

Muscle Bodybuilding Women’s T-Shirts $14.89 Muscle Bodybuilding biceps,Women’s T-Shirts.

Beginning Bodybuilding $14.15 Prepare to look, feel, and perform better than you ever have before!Why bodybuilding? Put simply, lifting weights–or resistance training–is one of the best ways to achieve total body health and fitness. Research has shown time and again that pumping iro

Joe Weider’s Ultimate Bodybuilding $16.39 “This massive and authoritative Master Blaster book is the greatest bodybuilding book ever written, primarily because it is firmly based on the training principles of the Weider System of Bodybuilding, which have been followed by literally every bodybuild

This Plan $10 This Plan – Moke

The New Encyclopedia of Modern Bodybuilding $22.39 From elite bodybuilding competitors to gymnasts, from golfers to fitness gurus, anyone who works out with weights must own this book — a book that only Arnold Schwarzenegger could write, a book that has earned its reputation as “the bible of bodybuilding

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