Sunday, May 5, 2013

Body Building for Girls

The term “girl” is generally thought of to be a young female, but when we’re talking about body building for girls, we’re really referring to female body building for teen girls.  Body building isn’t a sport just reserved for the male sex.  Girls can get strong, fit, and toned just like boys although their approach needs to be different.

Girls need to set realistic body building goals when they are trying to figure out just what they want to accomplish with their weight training.  Some girls just want to lose weight.  Others would like to become toned and firm.  Still others are using body building as a way to excel at sports.  Set goals and keep those goals in mind during workout programs.  Don’t lose sight of those goals and use them as motivation to keep going.

Guys – especially teen guys – produce much more testosterone than girls do, so remember that, as a girl, you won’t be building muscle in the same ways as your male counterparts.  You can, however, tone your muscles and sculpt a beautiful body when you keep an eye on the end result you want to achieve.

When it comes to nutrition, girls who are starting a body building routine need to keep a few things in mind.  First of all, girls need different nutrients than boys.  They require much more iron due to blood loss during menstruation, and they also can benefit from more protein.  Protein provides muscle building material in the body, so it should be consumed both through diet as well as supplements.

When speaking of supplements, girls should shy away from testosterone replacement supplements.  These types of artificial substances can make a woman or girl look more like a man and can seriously impede health.  While they will make your muscles grow stronger and quicker, they should still be avoided for girls who are body building seriously.

Keep in mind that both girls and boys who are body building need to get lots of rest.  This is very important for any young person, but when you are working your body, you really need to get a lot of rest.  Muscles are grown when the body is in a sedentary state.  While you sleep, your muscles will grow and you will be repairing any damage you’ve done while working out.

Get the advice of an adult before you undertake a body building program.  It’s very possible for girls who want to use body building as a fitness program to make beautiful bodies that they can be proud of.  Just be sure you do it safely and know what you are doing before you start.  Then watch the results and enjoy what you’ve done!

Tuesday, February 19, 2013

Body Building Program

What makes an effective body building program?  Well, it’s not all about just lifting weights.  A good and efficient body building program will encompass various parts of the body as well as good nutrition and lifestyle habits.  What do you need to know to make a good body building program?  Actually, you need to know a lot!

"Introducing Muscle Gaining Secrets 2.0: <--- click link for your Ultimate 90 Day Skinny-to-Jacked Transformation Plan"

First and foremost, you need to pay attention to what your body is able to do.  Work slowly and work your way up to lifting the big weights.  And yes, lifting weights is a big part of a good body building program, but it’s certainly not everything.  You want to be sure that you start small and work your way up so that you don’t risk injury and hamper your progress.

A good body building program will contain a variety of exercises meant to work specific parts of the body at any given time.  Your muscles will grow when you provide an adequate amount of resistance that is provided by the weights that you are asking your muscles to lift.  Don’t overdo it, though.  If you get injured, you will hinder your progress and not be able to grow in the ways you want to.

Good nutrition is important in any body building program.  You need to be sure that you are getting the appropriate nutrients you need to be sure that your muscles are being given what they require to grow to new proportions.  That means loading your diet with lots of protein and lots of carbohydrates.  Fats are important as well – but be sure they are unsaturated fats which are actually good for your body in moderation, of course.

Be sure you schedule some rest days in your body building program.  Your muscles need time to heal and to grow.  The only time they will get that advantage is when you are resting.  Muscles grow when the body is in a sedentary state, so be sure that you get a minimum of eight hours of sleep a night to help your body building program work to its full advantage.

You should also choose a variety of exercises that will focus on specific muscles.  Your body building program should work every single muscle in your body, so choose exercises that will tone and work every muscle group possible.

A great body building program will make your muscles toned and fit.  But more than that, it will make YOU toned and fit.  If you are wanting to sculpt a beautiful body, pay special attention to the body building program you undertake.  Then sit back and watch your dreams become a reality.

"Introducing Muscle Gaining Secrets 2.0: <--- click link for your Ultimate 90 Day Skinny-to-Jacked Transformation Plan"

Saturday, December 29, 2012

How To Gain Muscle Naturally No Steroids Necessary

Wondering how to gain muscle? There are many fads, gimmicks and “quick fixes” to be found, but there is really only one healthy way to gain muscle mass. You don’t need to be gifted with great genetics or use potentially dangerous illegal hormones or steroids.

The “how to gain muscle” question has a relatively simple two-step process:

1) increase your caloric intake, and

2) workout. This combination will provide the desired results.

Don’t be embarrassed to look in the mirror! You CAN have the body that you strive to achieve. When you first begin thinking about how to gain muscle, the first instinct may be “But I don’t want to gain fat”. Losing fat and gaining muscle mass are two different objectives, and are tackled in two different ways. At this point you have to realize that dieting and exercising to lose weight is different than dieting and exercising to gain muscle.

"Introducing Muscle Gaining Secrets 2.0: <--- click link for your Ultimate 90 Day Skinny-to-Jacked Transformation Plan"

In gaining muscle mass, the caloric intake must be increased. You have to take in more calories that your body is used to: take in more proteins and fats-your body has no choice but to gain weight. While nutritional supplements may be utilized, this should NOT be used as a substitute for a healthy diet. The increased calories are then offset by working out with weights in order to achieve the increased muscle mass you desire. This workout will stimulate growth by “overloading” the muscles. The combination of caloric building blocks (which help rebuild and repair muscle tissue) along with the increase workout.

If you are among the millions who constantly try to gain weight and build muscle mass, remember that a firm commitment, the proper diet, and a good weight-training regimen are the best ways to succeed in reaching your goal. A muscle mass building diet includes plenty of protein and enough calories to promote weight gain.

A good place to start is to multiply your current weight by 18. This number will give you a rough idea of how many calories your body needs in a day to bulk up. If you are extremely active, play sports, or have a faster than average metabolism, you may need to increase your caloric intake even more. A muscle building diet requires a lot of effort on your part. It’s not easy to consume enough calories in three meals per day. A good suggestion would be to eat several small meals each day rather than three large ones.

Protein is a critical element in any mass building diet. Ideally, you should eat one and a half grams of protein per pound of body weight. While this seems like a lot of protein, spread over several small meals each day it will be a lot easier to meet this goal. Fish, poultry, eggs, and lean red meat are excellent sources of protein. Lots of fresh vegetables and simple carbohydrates combined with plenty of protein should allow you to meet your calorie quota each day. The best muscle building diet is a combination of consuming adequate calories and the proper types of foods.

"Introducing Muscle Gaining Secrets 2.0: <--- click link for your Ultimate 90 Day Skinny-to-Jacked Transformation Plan"

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Friday, December 7, 2012

Building Muscle Basics

Basics to Building Muscle

I wrote a post on an older blog called Old School for Dense Muscles. After reading this again I thought about building muscle basics.. (the title for this post) I will start with saying there are 2 upper body exercise groups and one lower body exercise group. The lower is legs that is a post all it on.. But I will say it is very important to do legs when building muscle.

This post is for the upper body. The 2 muscle group exercises are chest and back. When you work out these two muscle groups you are actually working out other muscle groups (secondary) as well. When you build strength in these muscle groups you are also building strength in the other muscle groups which are called secondary.

When you workout chest and build strength you are building strenth in the arms and shoulders. Now when you work out and build strength in the back you are doing the same with shoulders and arms as well. This is building muscle basics.

So potentially all you have to do is work out chest, back, and legs for the first few months and you will get bigger and stronger through out your whole body. Once you have a good routine building strength and size with the 3 basic groups you can then add more advanced exercises to your workout routine. What I mean is you can add a shoulder workout, and an arm workout.

Now some will argue and say you forgot about the shoulders. Well let me break down what goes on when you do the 2 upper body group exercises.

Chest workouts concentrate on the chest of course. However when you do a bench press you are also working the triceps, and also the shoulders. There is no way to just target the chest without using the triceps to help lift the bar or dumbbell up. Also when you do that you are using the shoulders to help keep every thing stable. When you do dumbbell flies again you are using your arms and your shoulders as well. The same goes for incline and decline as well.

When you perform back exercises you are using biceps, and shoulders as well. Again there is no way to just target the back without using arms and shoulders. Now this is just the basics, I am trying to give you new guys a little info, to help with your workout decisions.

You can go Monday and do a back workout. You can then take tuesday and rest. When wednesday roles around you can do legs, and take thursday off to rest. Then Friday you can go do a chest workout. Saturday you can do abs, some cardio, and on sunday rest.

So just by working out on Monday, wednesday, and friday you are targeting all muscle groups. Then saturday you are  targeting abs, and doing some cardio. But why so many days of rest? well that is part of the basic lesson I am going to explain..

"Introducing Muscle Gaining Secrets 2.0: <--- click link for your Ultimate 90 Day Skinny-to-Jacked Transformation Plan"

3 Components to Building Muscles

There are 3 components to building muscle. The first is the actually workout, you rip and tear muscle fibers. The second is nutrition, during the training period you need the proper nutrition to feed the muscles to help them repair. And last but not least is rest, during the resting phase your muscles repair themselves, during the repair stage your muscles are actually growing.

So when you are planning your workout routine and schedule, be sure to incorporate the 3 components so you have healthy, and noticeable muscle growth...

Sunday, December 2, 2012

Body Building for a Woman

Men aren’t the only ones who can build a great body.  Body building for a woman is a great way to lose weight, get fit, and look great.  An effective body building program won’t make a woman look muscular necessarily.  This is one reason why many women hesitate to start lifting weights and exercise intently.  What a good body building program for a woman will do is sculpt a beautiful body that you can be proud of.

Body building in general started gaining popularity in the 1970’s after the release of the movie “Pumping Iron” starring Arnold Schwarzeneggar.  It was about this time that the women’s liberation movement began rising in popularity as well.  As women started standing up for their rights, they also began to exercise their options to do what men were doing – and that included body building.

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Now, there are two categories of body building women:  those who work for health and those who work for competition.  Of course, any body building program for a woman will have great health benefits, but those who want to compete will find themselves working in a different way.

Many women hesitate to start a body building program because they don’t want to look like male body builders with huge muscles and oversized shoulders and legs.  But women are different from men in that they cannot naturally produce the huge amount of testosterone that men have which contributes to large muscles in men.

Body building for a woman is more about sculpting muscles to look toned and strong – not to become large and massive.  It can happen for those women who choose to use illegal substances such as steroids.  But body building for a woman who chooses the healthy route will simply make a chiseled body that looks and feels great.

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Many people think the female body is naturally a work of art, but it’s easy to get off track with the stresses of every day life – especially for women.  They are expected to hold to a pre-conceived ideal of what a woman is supposed to look like.  But every woman is different just as every woman’s body is different.

Body building for a woman can make her more confident, feel better about herself, and look great in the process.  Many people think that the strong, chiseled muscles that female body builders have IS the ideal of what a woman is supposed to look like.  Getting healthy and staying healthy is important for everyone.  Body building for a woman can help get her there and stay there.

Sunday, November 25, 2012

Muscle Building Diet

In muscle building, your diet is one of the most effective weapons you can have if you want to achieve maximum potential.  Diet is so important to the body builder as it not only supplies the body with the energy needed to perform your exercises as well as giving you the nutrients you need to maintain a healthy lifestyle.

A good muscle building diet will include a lot of protein.  It is critical for building muscle, losing fat, and contributing to the overall health of our tissues and organs.  You should be consuming 1 gram of protein for each pound of your body weight.  Body builders should increase that amount to a gram and a half per day.  Good sources of protein include meat, fish, and milk.

Carbohydrates should also be a big part of the muscle building diet.  Carbs are a major source of the fuel our body uses for activity.  You should include complex carbohydrates in your diet through starches and fiber.  That means eating pasta, whole grain rice, and whole grain breads as well as potatoes.

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Believe it or not, fats are also an important part of a muscle building diet. Our bodies need fats to function correctly and efficiently.  They are an energy source for the body and regulate most of our bodily processes.

The key for including fat in your diet is to consume the good fats as opposed to the bad one.  Good fats are unsaturated ones found in olive oil or flaxseed oil.  Unsaturated fats are ones that are liquid at room temperature.  Saturated fats can clog your arteries and lead to health problems, so they should be avoided as much as possible.  Animal lard and butter are saturated fats and are solid at room temperature.

You should also have adequate fiber in your muscle building diet.  Fiber helps your body flush out impurities on a regular basis and helps contribute to weight loss.  Some good sources of fiber are whole grain as well as nuts and seeds.

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Finally, you will want to include a lot of vegetables in your diet as well as a moderate amount fruit.  Fruit can cause you to retain water and contribute to a larger amount of sugar that you would otherwise need.  However, vegetables contain essential vitamins and nutrients that you body needs to operate efficiently.

A good muscle building diet is one that is balanced and nutritious.  You should consume the majority of your protein and carbohydrates in the morning and eat five or six small meals daily instead of three large ones.  A good diet is important to effective muscle building, so know what your body needs and then go for it.

Wednesday, November 21, 2012

Eating to build muscle

You see, nutrition can be a hard thing to understand 
but it's something we have to learn. Most times, it's not 
the most interesting thing to learn.
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However, if you know what your goals are, nutrition is the
one key that will get you to those goals a lot faster. You
see, gaining quality muscle mass comes from two places, in
the gym, and in the kitchen.

It's one thing to go to the gym and hit the weights hard,
but it's a different thing to sit down, plan your meals and
stick to that meal plan day in and day out. I'm not saying
that lifting heavy weights is not easy, because it isn't.

What I'm saying is that in order to see your efforts in the
gym pay off, you need to ensure that all your meals are laid
out according to what your trying to achieve for your body.
If you're looking at getting big and strong, than you need
to follow a well laid out daily weight gain plan.
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