Montag, 27. Oktober 2008

Bodybuilding Diets: An Absolute Necessity to Bulking Up

Bodybuilding diets are an absolute necessity to bulking up and putting on the extra muscle. In the same way that careful eating plans have to be made in order to come up with a quality weight loss diet, a good bodybuilding diet is also very carefully put together in order to provide the right kind, and balance, of calories for a bodybuilder to have all the fuel he needs in order to put on pounds of new muscle.

Bodybuilding diets first and foremost are going to have more calories than you need in a day just to maintain weight. The reason for this is that to really bulk up, your body needs excess calories to build into new muscle. But those extra calories are going to be split up between a bunch of smaller meals throughout the day as opposed to just three major meals.

In addition to this, these meals are going to be very high in carbs and protein, and are going to have a certain amount of good fats, as well. The combination of carb loading and adding protein for muscles is what allows the extra calories to become muscle instead of fat. Without the right balance of foods, the extra calories would not be as effective. It takes a diet that is high in both carbohydrates and protein to maximize the muscle building effect that comes from a good weightlifting regiment.

Aside from the protein and carbs, there are three main pillars that you will find to be true of virtually every bodybuilding diet, regardless of name or newness of the plan. The reason is that these three factors are among the most important aspects of any bodybuilding diet:

The three tenants of almost any quality bodybuilding diet:
1. Smaller and more meals. Think six smaller meals instead of three large ones. This keeps the metabolism going and spreads out the calories in amounts that are easier for your body to absorb.
2. Every single meal should have protein, carbs, and fats (good fats – not the bad monosaturated fats). The meals should be approximately 2/5 protein, 2/5 carbs, and 1/5 good fats.
3. Calories should be cycled, meaning not every meal should be exactly the same calorie wise. This prevents the body from adjusting too much and thus lowering the effectiveness of the diet.

Any good bodybuilding diet will help you gain weight, but put together with an effective weight lifting program, you're going to gain muscle. The best bodybuilders all know that it's not just diet, and it's not just exercise, but it is the right combination of both used in conjunction that will get you the results you need.

So if you're looking to bulk up, besides for getting your weight lifting regiment in order, make sure you find the right bodybuilding diet to help you get the results that you want.

Check out our Workout Routines. We have the Mark Wahlberg Workout Routine, the Tyson Beckford Workout Routine and many others.

Samstag, 25. Oktober 2008

Weightlifting Workout Charts

Weightlifting workout charts are a great way for beginners to learn a wide range of different weight lifting and bodybuilding techniques that will help to build the body that you've always wanted. While pro bodybuilders have had years to hone their techniques and put together the perfect workouts, many new weight lifters don't have the same experience, and many may not know more than the absolute most basic of workout methods.

Being told to keep your back straight at a 45 degree angle while bending knees perpendicular to some slanted bench while using proper lifting techniques doesn't really help most beginners. Seeing a chart that shows good technique step by step can help even the most novice of bodybuilders to learn good form and technique in every new weightlifting exercise that they attempt.

Weightlifting workout charts are not hard to find. Many are available at various fitness and health stores, from fitness magazines, or even for free as dozens, if not hundreds, of websites have downloadable or printable versions of weightlifting workout charts that you can just print out for free.

Workout charts can also be used for individuals who want to practice a very specific type of workout schedule or program. These charts are tools that should be used by every serious individual, whether the goal is true bulking up bodybuilding, toning up, or dieting with weightlifting as a part of a quality exercise and weight lifting program. Good weightlifting workout charts are a convenient and useful tool that should be used by everyone. Anytime there is all upside and no downside, you need to jump at that!

Finding the right weightlifting workout charts for what you're doing will be the hardest part, but even that isn't very difficult at all. There are different workout charts for a huge variety of different workouts, and if you do a little bit of searching around online you should be able to find any kind of a weightlifting workout chart that you want.

There are weightlifting workout charts for arms, legs, back, chest, shoulders, abs, and literally every single part of the body that can be improved through various weightlifting workouts. You can put weightlifting workout charts to good use by having a series of specialized workout charts, or with some general workout charts that instead of focusing on one muscle group focus on your overall weightlifting exercise program.

Either way, using weightlifting workout charts is a sure fire way to really help your workouts.

Check out our Workout Routines. We have the Mark Wahlberg Workout Routine, the Tyson Beckford Workout Routine and many others.

Ideal Body Fat Percentage - What Level Is Right for You?

Ideal Body Fat Percentage - What Level Is Right for You?: "Many people want to know what their ideal body fat percentage is. The problem with trying to answer this question is that that there is no straight answer that applies to every individual person."

Sonntag, 19. Oktober 2008

Weight Lifting Techniques: Proper Technique for Maximum Results

One of the most important parts of putting together a quality bodybuilding regiment is using proper weight lifting techniques. The best weight lifting program can be derailed just by using improper technique, while someone who is using less weight and less reps can end up with far better results by using perfect technique. Any true bodybuilder can tell you that the most important part of any exercise program is learning proper and appropriate weight lifting techniques.

There are many great ways to go about learning the right techniques, and you should choose whatever method you find works best for you. The following are several quality tips that have allowed many people to learn proper weight lifting techniques in the past.

#1: Talk to experts who know. This is a huge one. If you want to learn the best weight lifting techniques, then you need to learn from the people who know. Look for a good book, trusted health & exercise magazines, or a certified personal trainer who can take the time to properly show you how to do each and every muscle movement for maximum efficiency. Learning the proper weight lifting techniques from a professional is the best way to learn everything you need to know about any new bodybuilding regiment.

#2: Concentrate on every exercise. I know it's easy to check out the other hot people sharing the gym, or let the mind wander while listening to your favorite music on the MP3 player. It's easy to get sloppy when you're not paying close enough attention. When you're lifting weights, to maintain proper weight lifting technique, you need to keep concentrating on the muscle movements to make sure that you're not taking short cuts or using improper jerking motions.

#3: Illustrations are king. Picture by picture tutorials are much more effective, since you can look at the pictures and see step by step how the arms, legs, and other parts of the body should be flexed or extended during the process. In gyms many machines even have printed instructions on them telling how to use the machines properly. Don't be embarrassed: a good visual aid is there for a reason and we all were beginners at some time or another.

#4: Learn proper weight lifting techniques for new exercises. You can't keep growing by doing the same exercises over and over again, so sometimes you will need a new exercise to "shock" your muscles back into growth. Whenever you learn a new exercise, once again start with less weight and learn the proper technique first.

There are always many different factors that affect how effective your actual workouts are, and technique is always near the top of the list. Proper weight lifting techniques are not only important to get the most out of any given workout, but they are also important to prevent injury. Good weight lifting results and good health go hand in hand in a good bodybuilding program.

Check out our Workout Routines. We have the Mark Wahlberg Workout Routine, the Tyson Beckford Workout Routine and many others.

Creatine Kinase - A More Modern Form of Creatine

Creatine Kinase - A More Modern Form of Creatine: "Creatine Kinase, sometimes abbreviated CK, and also known as Creatine Phosphokinase (CPK), is a type of creatine that is found in the body and is an enzyme that is naturally absorbed by muscles, but unlike creatine monohydrate creatine kinase is not the same thing, and should not be mistaken for the creatine that is found in supplement form."

Montag, 13. Oktober 2008

Weight Lifting Routines - Weight Lifting Workouts

There are many different weight lifting routines for bodybuilders, and which weight lifting routines are right for you can depend a lot on what your specific goals are and what you can do to accomplish them. If you are in pretty good shape and looking to bulk up and add more muscle mass, then your workout is going to be far different than a morbidly obese individual who hasn't seriously worked out in years and wants to start a basic weight lifting routine to help build any type of muscle mass to help tone and lose weight. The best weight lifting routines for each of the above mentioned individuals won't even be close to being the same.

Weight lifting routines will vary greatly from person to person based on goals, age, fitness levels, gender, and many other factors. The good news is that there is no reason for this fact to be intimidating to you. This is good news because there isn't just one "you have to do it this way or it won't work" weight lifting routine to help you achieve your goals. There are multiple ways to get there, and as you get into better shape and become more used to bodybuilding, you may need to change to a new weight lifting routine. This keeps the various exercise programs fresh and helps to prevent you from getting bored.

One general rule of thumb for most individuals who are looking for a quality weight lifting routine is to split up the exercises to focus on specific muscle groups on different days to avoid overtraining. So instead of doing some exercises for triceps, some for biceps, and some for legs each and every day, concentrate and work batches of muscles on the same day, and make sure the batches are related. There should be more than enough different weight lifting routines and information online to find what you need.

And we can't emphasize enough is making sure the muscle groups are related. For example, if you did chest exercises on Monday, triceps on Tuesday, then shoulders on Wednesday you're probably going to hurt yourself and you're definitely guilty of over training. Most chest and shoulder exercises are weight lifting exercises that also work out the triceps. So by that third workout you're going to be sore and your triceps will be badly over trained.

In the same way, the majority of exercise that are designed to work out the back, also work out the biceps in a secondary way. That's why batching the right muscles together for your weight lifting routines is critically important. It's not hard to find out which muscles tend to be worked out together, and by working out your muscles in batches instead of doing a wide array of exercises every time will help to speed up your progress and to make the most out of each and every workout involved in your weight lifting routines.

Check out our Workout Routines. We have the Mark Wahlberg Workout Routine, the Tyson Beckford Workout Routine and many others.

Samstag, 11. Oktober 2008

Pros and Cons of Creatine Monohydrate

Creatine Monohydrate is one of the most common and popular forms of creatine, and if you take creatine, this is likely the specific blend that you take. Creatine monohydrate is popular because it has a proven track record of being an effective supplement for athletes at all levels of sports, and since creatine is stored in muscles, it has been particularly popular among bodybuilders and in weight lifting programs of any kind. While some individuals prefer other more modern mixtures of creatine, creatine monohydrate is the base style of creatine that bodybuilders have used safely and successfully for years.

There are pros and cons to using creatine monohydrate, and it's important to know the full story before committing to using any type of supplement.

Pros of using creatine monohydrate:
1. Documented history of helping to increase performance in not only weight lifting, but heavy physical training of all kinds.
2. Creatine is a natural supplement that is found in the body and in various foods.
3. Creatine monohydrate can increase energy, increase performance, and speed up recovery times from intense workouts.
4. Creatine has also been show to encourage lean muscle mass while at the same time speeding up the body's process of fat burning.
5. Creatine doesn't have any caloric value – so you don't have to worry about massive weight gain from not exercising enough.
6. No adverse side effects

Negatives of using creatine monohydrate:
1. For some individuals, other forms of creatine are more effective than the original creatine monohydrate.
2. The most effective way to use creatine is a process called "loading," which some people find inconvenient.
3. While there are no adverse side effects by itself, combining creatine with other supplements can be a bad idea.
4. It's not a good idea to pre-mix well ahead of time.

The benefits of using creatine monohydrate to help gain energy (in fact creatine was originally looked at as a safe energy booster before its fat burning and muscle building properties were discovered), help muscle growth, and burn fat definitely outweigh any negatives. And if you're looking for harmful physical side effects, they don't happen as long as the creatine monohydrate isn't mixed with other less safe supplements.

While creatine monohydrate tends to have a bad reputation, this reputation is undeserved and comes mostly as a result of news stories that sensationalized what happened when creatine was added with non-natural and somewhat potentially dangerous supplements like ephedera. By itself, creatine monohydrate is a safe and quality supplement that can give a huge boost to any workout regiment.