Few would disagree that testosterone is, and probably always will be, the buzzword associated with fitness. While things constantly chop and change in this industry, one thing which has remained constant is the power of testosterone and just what it can do to your body. For today’s article, we are going to take a look at some of the ways you can use exercise to boost your levels of testosterone, as well as finding out just how this will affect your body and if there are any “easier” ways to facilitate this growth. How to boost your testosterone with exercise First and foremost, how can you use exercise to increase your levels of testosterone? Fortunately, plenty of studies have been conducted around this, and there are certain types of exercise that really can boost your levels. Let’s take a look at them in-detail: Lifting heavy weights This first point really won’t come as a surprise. After all, weight lifting and testosterone has lived hand-in-hand since seemingly the beginning of time. However, you really need to turn to the heavy weights in a bid to reap the maximum rewards. The experts suggest that you turn to as high as 95% of your one rep maximum, and only use the compound exercises like squats, bench presses and deadlifts. If you can do these sorts of sessions two or three times per week, you’ll be onto a real winner. Sprinting Granted, sprinting might not be for everyone, but one study found that it takes just short bursts (and we mean really short, like 6-seconds) to maintain high levels of testosterone. Of course, you need to perform several sprints in a bid to get the very best out of it, but make sure your recovery periods are around four times longer than the time you spent sprinting. So, if you sprinted for ten seconds, make sure your recovery is at least 40 seconds long. Longer rests If we turn to the topic of longer rests for a moment, this is something that might surprise you. It has been found that longer rest periods between each of your sets will build more testosterone than shorter ones. In terms of specifics, you should be aiming for around 120 seconds between each set. If you have followed the advice in the first point about lifting really heavy weights, this is something that actually makes sense. Long cardio isn’t a testosterone answer We have preached weight lifting and sprints so far, but something that we most definitely won’t be recommending are long cardio sessions. It has actually been found that these can lower your levels of testosterone. The likes of cyclists have much lower levels of it, and in some quarters this is regarded as an advantage. The forced rep principle Another exercise method is forced repetitions. This again involves weight lifting, and this time you will be completing as many reps as you can. You’ll also have a spotter alongside you, who will help you complete those final few reps which you wouldn’t be able to do alone. It has been found through various forms of research that these forced reps are able to prompt higher testosterone levels than standard ones. Leg exercises can be key If you were to target just one area of your body for testosterone purposes, your legs would be it. A study looked at the differences in testosterone between people who worked their upper and lower body, and the results were resounding for the latter group. As such, make sure you turn to squats and deadlifts – with these two compound exercises being key to success. The effects of testosterone So, you’ve managed to incorporate all of these testosterone-boosting tips into your exercise regime, but what’s next? What exactly does higher levels of testosterone achieve? If we were to answer this question in the space of one sentence, it would be that testosterone has been found through countless forms of research to boost your muscle growth, whilst helping you to burn fat at the same time. From a fitness perspective at least, it’s a win-win. We should also add that this can all happen without any exercise (although the rewards are of course multiplied when the E-word is put into the equation). Unfortunately, to bring an extra layer of complexity into proceedings, you have to hike your testosterone levels to pretty significant heights to really witness the muscle-building effects. If you are still within the realms of normal, you won’t really notice a different. Scientists found that as long as your levels stay between 300-1,000 ng/dl, the amount of muscle you build won’t change greatly. Instead, you need to take this level up a notch (by like 20-30%). However, there is some good news. When it comes to fat loss, there is a more direct correlation with testosterone. Research by universities has found that the higher a person’s testosterone levels, the less fat they have. The same rule applied vice-versa – and this time there were no limits. The above is one of the reasons why steroids became so popular at one point. This was a quick way to rocket up your testosterone levels, and reap the muscular rewards. “Normal” activities don’t really take your testosterone far enough. The rise of testosterone boosters The previous section concluded by touching on the reasons why steroids were once so popular. Well, as you probably know, they also happened to have countless side effects associated with them. This is the reason why natural alternatives have entered the picture, aptly named testosterone boosters. These tend to be made from herbal ingredients, containing components that have been found to naturally increase testosterone. They usually do this through the likes of zinc, which has been found time and time again to boost testosterone, as well as adaptogens which help the body sleep better and react better to stress. The big difference with these products is that they are completely safe. Again, we don’t need to get into the list of terrible side effects associated with steroids, but the beauty about testosterone boosters is that they are comprised naturally. Natural ingredients immediately open up a safety net with products – although we would of course always recommend that you research a company providing such a solution thoroughly before pledging your money. Of course, the effects from these products aren’t quite as potent as steroids – which isn’t a surprise. Nevertheless, if you combine them with an exercise programme, you can reap some really good results. A lot of people have experienced terrific weight loss and muscle growth through using them, and the ingredients that form part of them are backed by established researchers. Now that we have got the introductions to these boosters over with, it might be an idea to point towards one of the market leaders in this field. It goes by the name of Testogen, and can be broken down as follows: What You need to know about Testogen Testogen is a completely natural testosterone boosting product. It has been proven to boost your strength, stamina and even help those of you with poor libido. The product is formed by a tried-and-tested combination of eleven different ingredients. All are safe, and have that elusive research behind them which proves they work in boosting testosterone. There are no nasty injections here, you’ll take no more than four capsules a day with your meals. It can slip into your routine at ease. The manufacturers are so convinced by their formula that they will provide all customers with a 60-day money-back guarantee. The product arrives with free shipping and starts from $59.99/ month. However, if you order in bulk, it’s possible to save up to $170. Buy Testogen directly from the manufacturer Testogen testosterone booster product reviews Buy Testogen directly from the manufacturer ...
5 Mistakes You Make AFTER You Leave The Gym Floor
Nowadays, the magazines are obsessed with what you do on the gym floor, so much so that they tend to include booklets of all of the perfect exercises you should be turning to. Well, we’re not about to follow suit. Instead, we are going to take a look at what you should be doing as soon as you say goodbye to the gym floor. As soon as most of us reach the locker, we don’t turn back. We don’t think about how our body is going to react and instead, see the hard work as being completely over. While it’s true that the hard work might be over, that doesn’t mean to say that you don’t need to carefully consider your post-gym steps. Get these wrong and the workout you have just engaged in might be in complete tatters. Get them right, and you can supercharge your progress. Following on from the above, let’s take a look at five common mistakes that are made when you return home from your workout. Mistake #1 – You stay in your sweaty clothes This is one of those mistakes that nobody will admit to making, but unfortunately it’s very true for a lot of people. While some of us can’t wait to rid ourselves of the sweat-drenched clothes that we have been exercising in, others are happy to keep them on. Well, suffice to say, this is asking for problems. From a general hygiene perspective, sweat is something that attracts all sorts of nasty bacteria’s and naturally, this is something that you should look to avoid whenever possible. Something that a lot of people don’t realize is that sweat can create a chill on your body, and once this happens it’s very difficult to shake off. For those of you who don’t have time, or even the facilities, to have a shower immediately after your session – fear not. All this piece of advice is focusing around is the clothes themselves. If you can change your clothes, socks and shoes, you will at least keep your muscles warm and loose – both of which can help substantially when it comes to their development. On the subject of changing your shoes, you should always make sure you put on something that provides adequate support to your feet, for the simple reason that they require some TLC after being put under so much stress through the course of your workout. Mistake #2 – You don’t have respect for your body This is a fairly general mistake, but one that you need to put right as a matter of urgency. Some people fall into a trap when they start going to the gym – they just can’t stop. Of course, this isn’t everyone, but there are a select group which just really struggle to put a halt on things once they get going. This might sound great; after all, you’re working out, right? Well, it’s only great to an extent. The moment you start to compromise your rest days you start asking for trouble. You start to limit the amount of time your muscles have to develop, because they are constantly working out and not having any time to regroup. Also, and this should probably go without saying, if you are not giving your muscles any time to breath it’s only a matter of time before an injury is going to sneak up on you. As such, make sure you give yourself at least a day of rest between workouts. Mistake #3 – Hitting lazy mode as soon as you reach home Next on the list is something that we will have all been guilty of from time to time; hitting lazy mode as soon as we reach the front door after a gym session. Whether it’s having a movie marathon or anything else which involves you being pretty sedentary, it’s something that you need to avoid at all costs. Even though it might be tough, due to total exhaustion, there is complete reasoning behind this. You have been working intensely, and in a bid for your body to recover accordingly you still need some blood to be pumped around your body. This means that you need to turn to some light exercise, whether it’s just walking around the office or even doing some mild stretches. In other words, you don’t need to go overboard, but just do something to keep a bit of movement in your routine. Without this, the chances of injury increase, and your muscles will find it harder to get anywhere. Mistake #4 – Be wary of house chores This next mistake is one that will probably be music to your ears. Nobody likes household chores, and this next mistake is for those of you who do too many of them straight after you have done a workout. Let’s make something clear at this point, we’re not referring to the washing up or any other minor tasks. Instead, the chores in question are those which exert significant pressure onto your body. Anything involve bending, or stretching falls into this category – so naturally any garden maintenance tasks should usually be completely off the agenda until your body has recovered. The reason behind this is simple; your body is in a somewhat frail state after you have been to the gym. Your muscles have effectively been damaged, and they now need time to recover and develop again. By putting pressure on them through these chores, this just isn’t going to happen. This is again one of the big reasons why you simply must incorporate rest days into your workout regimes. Any chores, like those mentioned above, need to be penned in to those rest days. Or, if you really can’t manage to carry them out on one of your “free” days, at least leave a few hours (or as much time as possible) before getting out in the garden and putting more stress on your muscles. Mistake #5 – Not eating the right things, at the right time We will conclude proceedings on something that you will have probably been expecting. It’s a bit of a cliché, but particularly after you have just finished working out the phrase you are what you eat couldn’t be truer. The food and drink you consume is of paramount importance and to throw some specific timings into the equation, we would recommend consuming it between 20 and 30 minutes of the conclusion of your session. It’s at this point that you really need to think about logistics. If you’re not at home, make sure you pack plenty of healthy snacks so you can quickly dip in. These snacks need to mainly be protein-based ones, with the odd sprinkle of complex carbohydrates, so your energy is at the appropriate level. Don’t, under any circumstances, opt for fast food or any other fatty favorites. Remember, you have poured blood, sweat and tears into your last workout, the last thing you want is to put on all the calories you have just lost. On the subject of food and drink, you will hopefully know the importance of taking in enough water. Your session is where your muscles will have become really dehydrated, so now’s the time to make up for it. ...
Huge and Injury Free: The Chris Snee Guide to Working out
When an NFL player talks, most of us feel inclined to listen. When said NFL player is former New York Giants lineman Chris Snee – all of us listen. This was one of the biggest units in the game during his peak – a man who weighed around 315 pounds and would comfortably bench press 225. Most people might imagine that his body may have gone into a state of disrepair upon his retirement, but that’s proven to not be the case at all. Sure, he’s dropped almost 100 pounds, but he’s also as lean as they come and he’s recovered perfectly from the injury problems that plagued him during the latter days of his playing career. All of the above means that he certainly has plenty of helpful fitness advice in his locker. Through the course of this guide, we will now tap into some of his know-how, documenting just how he has now managed to navigate all of his injury concerns, whilst still staying in optimum condition. A word of warning before we begin – some of his tips go completely against what you may have been told for years. The plank is simple, but so effective In the era of modern exercises and equipment, this first tip might sound a little surreal. However, according to Snee, the plank was one of the most important elements of his training plan. As we know, upon his retirement, Snee was plagued with injury problems. One of these occurred in his back – which is where the plank came in. By doing this exercise, he’s not only been able to sort out his back, but also do his core the world of good. Quite strangely, as soon as he completes his set of planks, his back immediately feels fine. In other words, it’s almost like instant pain relief. So, what exactly is a set? In the case of Snee, it’s anything between a minute and 90 seconds on the front, before repeating for the side. This is sufficient to alleviate any back pain, whilst also boosting your core. Ice baths aren’t a gimmick You see the “behind the scenes” footage and NFL players jumping in ice baths. For them, it seems real, but for Average Joe it’s not really something we ever consider. According to Snee, this needs to change. After every game, Snee would turn to something going by the name of the Game Ready. This is a premium ice machine and while you are unlikely to turn to such a contraption due to price, there’s nothing wrong with matching the system with an ice bath at your own gym. The beauty of these baths is that they will minimize any swelling from your exercise immensely. Snee found the biggest benefits in his knees, but in truth you can take advantage through your whole body. His philosophy was that there are so many areas of the body where it’s bone rubbing against bone – and this creates a whole magnitude of problems down the line. So, how should you carry out this next step? Unfortunately, it’s going to be painful, and involves immersing yourself in an ice bath for three minutes. It might be the longest three minutes of your life, but once the clock ticks down it’s time to swap it for warm water. Not only will this numb the pain that you’ve had to withstand for the past few minutes, but it will get the blood flowing again which can aid your body’s recovery. The best way to big arms? Lockouts So far, a lot of what we have talked about has revolved around Snee’s regime in relation to injury prevention. Next on the list relates to his immense size – and just how he got there. Let’s specifically talk about his triceps. When you hear people talk about the best ways to get the huge arms, lockouts barely come into the equation. According to Snee, who let’s not forget had huge arms, this is actually his best method. He says that heavy weights are key in this process, and using a bench can just accelerate your progress. The safety bar will be activated during this period, meaning that the bar is only going to drop about halfway down to your chest. In terms of the numbers, the intensity of this exercise meant that Snee only turned to them once per week. However, on that one occasion he would aim to perform five to six sets, containing up to 10 reps of the lockouts. Again, it was with a heavy weight. Not necessarily the one that matched Snee though – he was performing this exercise with 315 pounds for the first ten reps, and 455 pounds for the next five. It’s not all squats and deadlifts This is perhaps one of the most interesting pieces of advice that Snee has dished out. As we will soon come onto, trainers aren’t always right. Something that Snee disagrees with is that many always suggest squats and deadlifts – two exercises which are supposedly at the center of a solid workout regime. While there’s no doubt that these have their place in a workout, they don’t arrive without their own problems. Snee believes that by relying too much on the likes of squats and deadlifts, you can start to develop muscular imbalances. The upshot of this, as most of us will know, is that injuries like back pain can occur. So, what’s the workaround? According to Snee, what has worked the best for him is relying on single-leg exercises as opposed to ones of the double variety. By doing this, he can really balance out his body and mitigate the risk of injury. While he may have been quick to suggest heavy weights for some exercises, this is one case where he certainly doesn’t agree. Instead, it’s all about lunges and split squats – aiming to perform as many as twenty reps in each set. You are the person who knows your body the best Let’s conclude with some advice that some people might have always been told to ignore. We’re told that we should always listen to the professionals, but when it comes to choosing an exercise for your body you have every right to disagree. In fact, you’ll usually be right. Sure, a trainer might have textbooks on all the best exercises to help people achieve their fitness goals. Something they don’t have is inside-knowledge of how your body works though. Snee has openly admitted that he will turn up to a group fitness class and listen intently to what the trainer says. However, if they suggest a movement that doesn’t correlate with his ideas, he’ll tell them he’s not doing it. Of course, there’s got to be a reason behind this, it’s not because he “just doesn’t like it”. Instead, it’s usually due to the movement hurting some part of his body, like his back. He has the experience to realize that when something hurts, it’s time to take action immediately. If not, you can run into all of the injury problems that plagued Snee when he retired from sport professionally. ...
4 Ways to Fuel Deadlift Progress When You Hit a Roadblock
There are certain exercises which are regarded as “core” ones in any serious gym routine and suffice to say, deadlifting falls right into this category. It’s one of those exercises that most of us hate but like most of that ilk, it’s also one of the most beneficial. Such benefits include targeting some of the largest muscles in the body, as well as prompting a calorie burn that is rivalled by few other exercises when it comes to bodybuilding. So, there’s no doubt that deadlifting is a must for the majority of bodybuilding workouts out there. Unfortunately, it’s by no means easy. It’s most definitely one of those exercises that has a “roadblock” point – the point where you just cannot surpass a certain weight. Considering the importance of the exercise on the body, this is something that you need to avoid. This is the reason we have put this guide together. We will now take a look at four ways to help you power through the deadlift barrier, and lift more weight than you ever have done in the past. Don’t underestimate a strong grip Sure, you’re never going to deadlift for the purposes of strengthening your grip. However, the deadlift exercise relies on your grip in a lot of regards – and there is evidence to suggest that if you have a stronger one you will also lift heavier weights. Bearing this in mind, the first step is to obviously grip the bar much harder. If there’s any sign of weakness in your grip, the lift will immediately feel much more difficult. However, unless you have an immensely powerful grip, there’s only so far you can go. It means that you need to specifically look to strengthen your grip via separate exercises. These could involve anything from pull-ups to hangs (of both the one-arm and double variety). Be aware of your lower body and how it is limiting the exercise This is probably one of the more recent problems to deadlifting, and it’s all related to modern-day routines. Now, more and more of us are sat behind desks for the bulk of a day, and this therefore causes the likes of tight hamstrings, glutes and hips. From a deadlifting perspective, this is just asking for trouble. Flexibility in these areas is crucial if you are going to get your technique down to a tee, so try and regularly stretch these areas to ensure that your body is adequately prepped for the exercise. Your deadlifts need to be given priority In truth, this piece of advice could be applicable for any core exercise (we’re talking about squats and the bench press as well). The fact that the deadlift targets so many different muscle groups immediately propels it in the priorities list. Not only that, but it also means that it’s much harder on your body as you will be working much more intensely. It’s a compound movement, and these need to be given special attention. It means that you need to be placing the deadlift at the start of your workout. This will mean that you have more energy to carry out the movement, and therefore be able to lift heavier weights (and benefit from that elusive progression that we’re trying to teach through this article). It’s worth mentioning that this isn’t based on myths either, various studies have shown that the order of your workout does have an impact on its effectiveness. Your technique is more important than ever before If you’ve conducted any sort of research on the fitness industry so far, you’ll have read all about form. It’s crucially important for any exercise, but when it comes to deadlifting this importance increases tenfold. The deadlift is a difficult exercise to master at the best of times. It’s very easy to get wrong, and it’s very easy to succumb to injury or just tap into the wrong muscle groups. If you do fall into this group, it goes without saying that you are going to struggle to progress with your lifts. To help with the above, try and follow the steps below to implement the perfect deadlift technique. Your set up for this exercise is crucial. You’ll need to stand with your feet less than shoulder-width apart, with the bar positioned against your shins (and hovering over the middle of your foot). Your shoulders also need to be in line with the bar, to make sure that the bar doesn’t need to move forward too much on the way up. Stand up as tall as you can, before gradually moving down towards the bar by pushing back your hips. At this point you should make sure that you don’t perform the squat movement, which is a common error. Your hips should move back as you lower yourself, with this prompting tightness in your hamstrings. Keep your head in the same position and place your hands onto the bar, in your grip of choice. Drive upwards with your body, making sure that you push through with your heels. You should also ensure that your hips and shoulders are working in tangent and progressing at the same speed. At the top of the exercise, squeeze your glutes together to complete this element of the movement. Now that you have got to the top, the hard work isn’t over. Don’t give in at this point, but instead break with your hips and sit back. You should be aiming to return to the exact same position you started from, with the bar sliding down your thighs to reach this. A final point is making sure each rep is separate. In other words, don’t try and “merge” them into one by bouncing your body – this is not going to bring any sort of progress and again increases the chance of injury. Remember, this is a “deadlift”, meaning that you are picking up a “dead” weight with no outside assistance. ...
The Older You Get, The More Bodybuilding You’ll Need
Getting older can suck. It’s like every other week something new breaks or goes offline. Doctor trips and medication may not be the best thing for you. With the rise of bone disorders like osteoporosis, people should consider bodybuilding as both a preventative measure to age disorders as well as a remedy. Getting Rid Of Stupid Gossip Some people should be taken outside and beaten with a stick when they make idiotic comments regarding bodybuilding. Bodybuilding is a form of resistance training that builds not only strength and endurance but also makes a person look good. People telling you you’re too old to bodybuild should just sit down and shut up. You’re never too old. Seniors today are prescribed resistance and bodybuilding training regularly. It’s due to our sedentary lifestyles that compromise far too many of our systems. Sitting On Your Ass All Day Is Deadly As we get older we get more complacent. We retire and feel like we don’t have to do anything but sit around the house watching television. This lifestyle will eventually kill you. It’s not good for your cardiovascular system, respiratory systems, and mind. Just a wee bit of walking or jogging can do wonders, but if you really want to see the big benefits, then resistance and bodybuilding training are for you. It doesn’t matter how bad in shape you are. If you’ve not exercised for 20 years, picking up bodybuilding will do wonders for you fast. Age had nothing to do with it. Studies have shown that people who were tested for muscle growth, endurance, strength when they were in their 20s can actually regain those benefits with a properly done bodybuilding and resistance training regimen. The human body is very resilient. It can take a beating and keep on rolling. Just because you’re older doesn’t mean you can’t roll with the younger people. There are competitions now for seniors who bodybuild. The professionals look so good they actually have thriving modeling careers. Even at 90 years of age, bodybuilding can be done with remarkable results. Changing Your Lifestyle Is The Start The biggest challenge regarding bodybuilding and age is the lifestyle changes you’ll need to adopt. No more sitting around and gabbing with the gang while you pound down beer after beer and humongous amounts of donuts. No. You’ve got to game change when pumping iron and the changes in your life will astonish you. The primary change is inactivity. Working with your doctor and trainer, they’ll work out a regimen that is safe and enjoyable. There will be schedules to stick to and changes in your everyday activities that might wrinkle your brow, but they’re all for the good. Dietary changes are the next big challenge. If you’re a fellow who is up in age and enjoys his wife’s cooking, changing that diet may lead to conflicts. In some cultures, one must eat what is presented and all of it. When it comes to bodybuilding and resistance training, this won’t work. It takes a special diet and regimen of when and how to eat that wins the day. Bodybuilding and weight training call for specialized diets. It doesn’t mean you can’t have that great spaghetti dinner, but you’ll have to eat just the right calories and ratios of proteins, complex carbohydrates, vitamins, and minerals. As a senior, you may require more of some and less of others. Fortunately there are products produced by professionals that cater to the older athlete and you can test which ones fit you best. It’s tough if you like those weekend bar-b-ques and kegs of beer, but soon as you see the results, you’ll be more accustomed to the changes and your life will go upwards. It Takes Time Although bodybuilding and resistance changing can bring about drastic results rather quickly, the older athlete might find that it takes some time. This goes double for a person who has lived a sedentary lifestyle. Take your time. It won’t happen overnight but you will feel and see results within the first week. Keeping your regimen going will produce further results that will not only astonish you but keep your interest up so that you won’t slack off. Keep Statistics It’s important to keeps statistical data regarding your workouts. This data is essential for success. Your doctor, trainer, nutritionist, will all be able to assess your status and improvements at a glance. They’ll inform you as to what is benefiting you and what isn’t. Don’t underestimate this data. It’s how you’ll know mathematically how well you’re progressing. Enjoying Your Training Of utmost concern is that you enjoy your bodybuilding training. It can be lots of fun which is why so many people get addicted to it. If you have a partner to workout with, all the better. Join a gym and socialize. Folks will encourage you and you do the same for them. It will feel like a team spirit that will maintain your enthusiasm and your self-esteem will skyrocket. With today’s top exercising equipment you can exercise and watch your favorite movies and listen to your favorite tunes at the same time. Take Pictures And Video Of Your Workouts Make sure you take videos and pics of your workouts. They’ll aid you in several ways. With bodybuilding and resistance training, it’s how well you do the exercise as you won’t injure yourself and you’ll get maximum gains. As you compare your pics and videos over the growing weeks, you’ll see the changes in your physique and know right off the bat which exercises work best. As time progresses you’ll feel so proud of yourself that you won’t stop smiling. People will be standing around with their mouths agape at the ‘old guy’ or ‘old gal’ who looks like they’re 30 years old but are in their 70s. Yes, the 70s. Take a look at the senior bodybuilders out there. It will shock you at how young they look. It’s all about rehabilitating the body so that it operates as it did when it was young and bodybuilding does this. Racking Up The Benefits Of Senior Bodybuilding The list of benefits for seniors who exercise is numerous. Posture increases, metabolisms go online, it prevents Diabetes II, it improves cardiovascular function, digestion, back disorders, cloudy thinking, skin tone, and much more. Giving the body what it needs nutritionally is half the battle and combined with a smart bodybuilding program means success across the board. No more asking for help in moving heavy objects around the home and office. People will be amazed at your strength. If you like playing sports, more muscle may put a dangers tag on your tennis serve or golf swing. You’ll not only be surprised at your new vigorous lifestyle but so will your friends and family. You may find yourself an inspiration to them all. In The End In the end, pursuing bodybuilding as you age will soon become so necessary to you, you’ll not believe how you could have gone on without it. Just because you’re older does not by any means mean you have to be decrepit and useless. No. The collective clinical data has been in for years and doctors will endorse such training to older patients. You’ll feel good, look good, and won’t need as much medical attention. Don’t end up like too many older people who are stuck in hospital beds in hospices and barely holding on. Be proactive and look into how you can incorporate a bodybuilding lifestyle for not only yourself but for your family and friends as well.a ...
Why Women Should Take Up Bodybuilding Too
The female of the species will go to any lengths to look good. From pounds of cosmetics to wild hair styles. Some even use magic like on those 1960s sitcom television shows. The one area that has grown in the past 30 years has been bodybuilding. There are good reasons why women and girls should take up bodybuilding and resistance training and we’ll look at some. Fighting Misconceptions The bodybuilding and resistance training field has been busy for years trying to accommodate the females out there. It’s up against a lot of resistance as far too many magazines, websites, make fun of women and girls that have muscle. It’s due primarily to the competition levels of female bodybuilding. The women exercise for bulk and that makes them look too masculine. This, in turn, has girls and women afraid that if they start bodybuilding they’ll turn into manly looking women. That isn’t the case at all. Thanks to the professionalism of many of the world’s top bodybuilders and fitness trainers, today’s young lady, and older lady, can get major benefits from bodybuilding and still keep their feminine appeal. It takes some study to get past the misconceptions. It is due primarily to not looking in the right places. Many top sports stars and movie celebs pump iron. They use it in combination with their other exercise regimens. Done right, a woman can gain major benefits and we’ll see what those are right now. The Benefits Of Bodybuilding For Women When discussing the benefits that women can get from bodybuilding, the list is enveloping. There’s no downside to bodybuilding for women or anybody for that fact. The difference for women is that their bodies may require different exercises than men do as well as nutritional requirements. Once a woman has her regimen in order, the benefits will start appearing fast and furiously. First of all, bodybuilding gets the core muscles in order. The connective tissue such as ligaments and tendons get stronger. The posture improves drastically and from these improvements alone, the foundation for a more expansive exercise regimen can be established and lots of fun. Dramatic changes in a woman’s physiology can be felt and seen within a week of bodybuilding. Posture was mentioned earlier and in many cases, women regain extra height due to such improvements in posture. That’s all just for starters. If a woman wants to get rid of the excess fat and calories, bodybuilding is the key. Once the body gears itself to adapt to bodybuilding, a hundred positive things happen. Primarily the burning off of fat. Muscle eats fat. It’s ravenous. One’s metabolism rises so fast and revs up for the long term so well, that even while resting, the muscle keeps burning fat. This is why women who indulge in bodybuilding get hooked and stay hooked. Running, walking, and other aerobic exercises can boost metabolism, but nothing works like growing muscle. Looking better happens relatively fast too. A straightened posture pokes the chest out and makes the buttocks more pronounced. Having that tight booty is what all women want. They’ll end up having to fight guys off wherever they go. As the fat melts away, the real form of a woman emerges and people just admire the glow. Nutritional Benefits Of Female Bodybuilding Oh, there’s more to bodybuilding than pumping iron. The nutritional benefits of a solid and sane diet will work wonders and fast. It’s best to not only talk to your doctor about taking up bodybuilding but also get to know a nutritionist that is familiar with the needs of not only bodybuilders but female bodybuilders. This means a healthy diet. You’ll need more protein and in some cases more complex carbs. Vitamins play an important part in the dietary regimen too. Believe it or not, dieting right can be of astonishing improvement. Once you’ve adopted a more healthy diet lifestyle, within a week you’ll notice changes. Combined with weight lifting the improvements are double-fold. People will notice a difference and comment positively. Be Wary Of Idiot Products Ever since women started taking up bodybuilding, numerous products have come out that entice them to buy yet offer no help whatsoever. They’ll have catchy names and sport a celebrity on the cover. It’s all about making money off you. The best advice is to follow a strict, safe diet that grows muscle, improves metabolic rate, and makes you feel good all over. This goes double for bodybuilding supplements. You don’t need them. Just eat right and you’ll be fine. Take Your Time And Have Fun Bodybuilding need not be a chore. You can have a ton of fun doing bodybuilding. Yes, you’ll see guys in the gym grunting and groaning but they’re in it for a different reason. A woman may want strength but if she’s into looking good, bodybuilding involves precise exercises that sculpt the body. This is why you should study and train with a someone who knows what they’re doing. They’ll know where you need the most work done and why. To avoid malaise, you can play your music and have some fun chants and other inspirational banter. Listen to your favorite tunes or have your exercise partner cheer you on. After the first two weeks, you’ll get so addicted to bodybuilding that they’ll have to pull you away from the gym. The Payoffs Come Fast Even if a woman is obese, bodybuilding can produce favorable results within just 4 to 8 weeks. As the fat burns off the woman or girl can see where she can build up muscle in one area and not in others. Those fat wattle like arms will diminish soon as fat gets burned off and muscle takes its place. Cellulite’s worst enemy is bodybuilding. It doesn’t matter how much cellulite you’ve acquired, pumping iron will straighten out that problem within months. If you’re slim and want more muscle, you’ll not have to worry about cellulite. Just in time for those beach party adventures! It’s About Feeling Good And Looking Good Bodybuilding involves weight training, but the difference is that with bodybuilding you’re sculpting your body into shape so that you look good 24/7. It really doesn’t take that long to start looking good. Four weeks if you’re thin yet more if you’re chubby or even obese. You’ll need to keep statistics on which exercises you do and your measurements. Your trainer will insist on statistics and the stats are useful to your doctor as well. As you start to notice the positive changes in posture, muscle, skin tone, you’ll bet that others will notice the changes too. Their compliments will encourage you and do wonders for your self-esteem. The Endgame Is A Better You Doctors will recommend resistance training for women. Especially if after a pregnancy you want to get back in shape. Nothing works better than resistance training and using bodybuilding tactics and techniques will get results fast. In the end, within a few months, you’ll be so stuck on yourself staring in the mirror at the new you that you’ll be glad you decided to take up bodybuilding. ...
Are Legal Steroids Safe? Which Supplements are Safe & Effective to Bulk & Build Muscle Faster?
Take a walk down the high street, look around your local store and one thing will become blatantly obvious – bodybuilding is huge. It’s promoted in absolutely every place possible – and there’s no doubt that the internet and general media has helped to intensify this. Something that the industry is perhaps guilty of is making bodybuilding seem much easier than it really is though. Sure, the journalists might keep writing piece after piece which suggests you can net that six pack in a fortnight, but in reality it’s not going to happen. In fact, there’s only one thing that’s guaranteed in this industry – there isn’t a substitute for hard work. Without this, even the best workout plan on the planet isn’t going to suffice. Of course, you still need to compliment your dedication with a solid routine and even stronger diet – but without that core mental philosophy you are destined to fail. One of the main reasons that so many people struggle with this is because they can’t deal with the slow progress. Building muscle mass is a tedious process and there will be occasions where you just don’t seem to be moving. This is the reason that supplements have become more popular than ever before – they will allow you to realize your goals in much quicker speeds. Following on from the above, we will now looking at bulking in general and show how you can use supplements to your advantage – in a completely safe manner. What is the deal with legal steroids? We might be placing a particular emphasis on bulking over the course of this page, but in truth it doesn’t matter what your fitness goals are – they are all hard to achieve. It involves pushing your body to the limit and any progress that you do make is often much slower than you’d ever want, or imagine. The above is why legal steroids have caused such a stir over recent times. For a long time athletes, and those seeking super-quick results, were chasing after anabolic steroids. When you looked at the benefits that these supplements arrived with , it really came as no surprise either. They allowed you to boost your muscle mass, in record speeds, and put simply achieve that beach body in no time at all. The fact that so many celebrities have gone on record to talk about their steroid use in their younger days says everything you need to know about their effectiveness. Dwayne Johnson was one such celebrity, although the list really could go on. Something that occurred with the majority of these celebrities was that they opted to stop using them. Even though their gains were huge, and their bodies were sculpted beyond belief – all of this came at a price. A quick search for steroid side effects should reveal everything – the changes to your body certainly weren’t all positive. As such, legal steroids have pretty much stepped in and taken over the reins. Let’s get one misconception out of the way here – they don’t reap results which are identical to real steroids. However, they do make an extraordinary difference to your progress, and will make your fitness goals so much easier to meet. The way in which they work is impressive as well. They rely on a concoction of natural ingredients, which are able to mimic the way that “real steroids” affected your body. For example, one common component goes by the name of Tribulus Terrestris, an extract of a fruit. This is something which is able to increase the amount of testosterone that your body produces – meaning that muscle growth suddenly becomes much easier. As this is a natural ingredient, it means that nasty side effects just don’t occur. Therefore, the message to take away with legal steroids is that they are a safer alternative to the real McCoy. Sure, the results are not quite as strong, but they are completely noticeable and most people are thoroughly impressed with how they benefit their fitness journey. The lowdown on muscle mass and bulking As you know, today’s topic is all about muscle mass and bulking. The problem is that these are terms which are frequently branded around in the industry and while many of us think we understand what they mean, in truth a lot of us actually don’t. It’s for this reason that we’re going to start with something of a 101 based on muscle mass and bulking. Once you have grasped these definitions, we’ll move onto supplements and just how these can help you with your bulking goals. What are the definitions? Let’s start with muscle mass. Contrary to popular belief, this doesn’t relate to how strong you are. Instead, it refers to the size of your muscles. Of course, size and strength often go hand-in-hand, but if you’re looking for that rippling physique your principal aim is to boost your muscle mass. That leads us perfectly onto the definition of bulking. In simple terms, this just refers to the process of gaining muscle mass, or gaining size. We’ll get onto how exactly you can initiate the bulking process shortly, but it mainly refers to training accordingly and also consuming a lot more calories. And as such, our definitions are done. If you want big muscles, you want higher muscle mass, and if you want to get to this higher muscle mass – you need to bulk. What does the bulking process involve? Of course, definitions are easy – it’s the action part which is the most difficult. So, how exactly do you bulk? In short, it’s all about what you eat. Your goal is to get bigger, and the only way to do this is to train (and increase the size of your muscles), as well as consuming more calories. Naturally, the latter is much easier to implement, although to make matters slightly more complex there tends to be two forms of bulking: The clean bulk – For those of you are health conscious, this should be your preferred method of bulking. In fact, scrap that, this should be the bulking method that most of you adopt. It involves consuming more calories than you do currently, but these calories are nutritious. Ultimately, you won’t be filling up your body with trash; there will be plenty of protein to fuel your muscle growth. While you might see your fat levels increase slightly with this approach (as you will have upped the amount you are eating), it’s by no means going to be game changing. The dirty bulk – You guessed it, the dirty bulk is the complete opposite to the above. In some ways, this is much easier to implement – as you can eat anything you desire as the primary aim is just to add size. As you might expect, the downside to this approach is that you will almost certainly increase your fat levels (sometimes quite substantially), and this means that a lot of people will follow up a dirty bulk with a cutting. It’s also worth mentioning that this form of bulking is rarely encouraged, for the simple reason that it can be detrimental to your overall health as you are boosting your calories in an unhealthy manner. Making sure that you train accordingly is obviously key to bulking as well. The end goal is to increase your muscle mass and while eating sufficient quantities is a major piece of this, you have also got to engage in a solid weight training program to make sure that the additional calories and protein you are consuming is being put to good use. How do you decide which product to choose for you? We will move on to the various manufacturers and types of products out there shortly, but it’s first taking note of the sheer size of this industry. Once you start to fully explore legal steroids, you will quickly see just how much choice there really is. However, rather than testing the first product that enters your eye line, it’s worth asking yourself about your own goals and the type of help that you need. For example, not all products are equal. This article has focused on the topic of bulking and as such, the assumption is that you should try and stick with products that focus on this. In other words, make sure you avoid any that have ingredients which will suppress your appetite, encourage cutting or maybe some form of fat loss. Then, there are the products themselves. We have already touched upon how some focus on testosterone production and suffice to say, if you are female, this might not be the path you want to go down. You may instead opt for a different way of bulking – whether it’s focusing on those products which energize your workouts or a slightly different angle. It may also come down to your age. We’ll again focus on testosterone, as it’s the easiest thing to comprehend for most people, but this is one hormone that decreases as you start to get older. It means that if you are slightly older, a product that prompts testosterone growth might be advisable. Who are the big players in this industry? It should have hopefully become clear through this guide that legal steroids are rightfully here to stay, as they are full of benefits for anyone who is looking to bulk. Unfortunately, the industry hasn’t exactly been made simple, with countless companies now getting in on the act and providing legal steroids as part of their catalogue. It means that the consumer almost has too much choice – although not all of the choices are equal. A lot of the companies that are selling these products are based online and as we all know, the internet is an easy place to launch products – regardless of whether or not they are any good. In other words, there are a huge number of smaller firms offering legal steroids, and not all of them abide by the high standards that some of the original manufacturers set when the industry burst onto the scene. Bearing this in mind, we have taken the time to hone in on several manufacturers who are regarded as the most reputable in the industry. While the list might not necessarily be exhaustive, from our experience these three companies are tried-and-tested and you shouldn’t have any worries if you buy from them. Flexx Labs This next company are arguably the most scientific out there. They were formed by American nutritionists, which is impressive in itself, but can be emphasized even more when you consider the 20 years of sports supplementation experience they have behind them. It translates to their products being some of the best around. This is a company that you can easily try their products as well, courtesy of their money-back guarantee. However, there are some downsides, and unless you are prepared to spend more than $150 you will have to pay for shipping costs. On some orders, this can stretch to almost $14. Crazy Mass While they are sometimes criticized for not disclosing all of the ingredients in their proprietary formulas, when you look at the advantages associated with Crazy Mass you can most certainly excuse them for this. The biggest in our eyes surrounds the free shipping. This might raise a few eyebrows, as technically many other companies in this space provide free shipping with their products. If you read the fine-print, you’ll often be left with huge delivery times though – with many of these manufacturers cutting costs by using lesser-known companies. Crazy Mass go against this grain and as they hold warehouses in both the US and UK, it means that they can quickly arrange transport and you’ll never be left waiting more than five business days. There is also the quality of their facilities. Once again, this is an industry which isn’t regulated strictly, so the fact that their facilities are FDA approved and cGMP certified certainly means a lot and makes them stand out from a lot of other companies. Finally, their support system is also much better than what we are used to in this industry. We were amazed to see that they provide phone support, something that’s almost unheard of in the legal steroids field. Crazy Bulk As you can see, our opinion of the previous two manufacturers is pretty high. In fact, we wouldn’t hesitate to recommend them. However, Crazy Bulk almost fall into a different league. This happened to be one of the first companies to hit the industry and when you look at the size of this company now, their deep history is hardly surprising. They are widely regarded as a company that uses the highest quality ingredients out there, while their catalogue is continuously growing and this means that they certainly appeal to the masses. Such appeal isn’t just down to the umpteen products that they offer though. They also provide free shipping and an excellent customer service team – with the latter being pretty crucial in an industry that’s often unregulated. The only thing we aren’t overly keen on with Crazy Bulk is their emphasis on stacking. As we will come onto, there is a time and a place for stacking, but they really do upsell this and for some people it won’t be entirely necessary. Nevertheless, this is most definitely a “downside” many will be able to withstand and when you view the company overall, there’s no doubt that Crazy Bulk is the most established in the field and rightfully attracts umpteen admirers. What are the best legal steroids for bulking? Now that we have mulled over some of the big players in the industry, let’s take a look at some of the offerings from Crazy Bulk. As you might expect, we are only going to be focusing on the bulking products here, with the following three products regarded as the best performers. Dianabol (D-bal) This first product was created following the immense success of Dianabol. For those unaware, this was once up there as one of the most popular steroids in the world. Unfortunately, it was far from legal and safe, although its muscle building potential was second to none. D-Bal has been released as a natural replica. In other words, it works exactly the same, but uses a concoction of natural ingredients. The main way it succeeds is by making your muscles retain nitrogen for longer periods . This is something that can make protein synthesis even easier and suffice to say, this is one of the big building blocks of rippling muscles. You can Buy D-bal by clicking here and visiting the official merchant website. Trenbolone (Trenorol) This legal steroid has been created on the back of Trenbolone. Again, this was hugely powerful once upon a time, only for a barrage of nasty side effects to kick in which really ruined its reputation. Rebranded as a legal alternative Trenorol, it’s all about nitrogen retention again. Not only this, this is an ideal product for anyone who wants more energy during workouts, as it will increase the amount of red blood cells which results in more oxygen being handed out to your muscles. You can Buy Trenorol by clicking here and visiting the official merchant website. Testosterone Max (Testo-Max) The next one we’ll talk about is one which is designed to increase your testosterone levels. Once again, it’s completely safe and legal, and only makes use of natural ingredients because of this. Tribulus terrestris is the main ingredient that forms this. Umpteen studies have shown that this natural plant is able to luteinize your hormones, and just make your body produce that little bit more testosterone which can result in those monumental gains . You can Buy Testo-Max by clicking here and visiting the official merchant website. How can you use cycles to your advantage? One phrase that you might hear frequently whilst researching this industry is cycles. In truth, this is a topic that combines perfectly onto the next one that we will discuss, but for the time being we will just focus on how you can use cycles to your advantage. The amount of time you “cycle”, refers to the amount of time you are using a steroid. You are “on cycle” when you are using a steroid and (you guessed it) “off cycle” when you come off it. It would be fair to say that cycles can be something of a grey-area. In other words, while one product might advocate cycling for a set period, a different product might suggest that you cycle for a different amount of time. This is the reason why it’s important to read the labelling, as each product will direct you differently. To coin some examples, some bulking products will suggest that you only cycle for a period of four weeks. This can be significantly shorter than several products which are designed to aid you through the cutting process, with these tending to advise a time period closer to four weeks. What is stacking? As we mentioned, the previous topic leads perfectly onto this. While stacking is a different concept to cycling, the principles are very similar. Stacking involves using more than one product at any given time. The idea is that you can consume several products concurrently, and extract maximum results. A common example is taking one before a workout, and one in the evening just before you go to bed. Another is bulking for a set period of time, before then going through a cutting stack to eradicate any additional body fat you may have accumulated. If you research this industry you’ll find that many manufacturers attempt to sell stacks of products. Sure, there are occasions when this is a marketing ploy, but at the same time many of the stacks will provide you with much more of a boost as your body is being aided in multiple ways. ...
The Real Deal On Building Mass
Every bodybuilder knows that in order to build up muscle mass, not bulk as both are different, there are rules you’ll have to follow. It’s a combination of disciplines that must work in tandem with one another for maximum effects. Here we’ll look at the various tactics that will build mass safely and sanely. What Is Mass Muscle mass is nothing more than the repaired muscle after it undergoes trauma during exertion. When someone lifts a heavy object or puts stress on the muscle, the muscle fiber tears and in order to prevent the same injury, the body overcompensates by allowing for more muscle tissue to be produced. This is the basic principle of what build s muscle. The heavier the weights you use, the more tissue gets repaired and the bigger the muscle grows. It can only do this if the body has the right amounts of proteins, vitamins, minerals, and carbohydrates. This is how the body repairs itself. By sending repair materials to the injured area. There are ways to maximize the amount of muscle grown and that’s as simple s the farming method. You keep it watered and fertilized with nutrients. The repair process will max out and a new cycle can begin. In addition, good rest is also prescribed. Protein Is The Start Protein is what the muscles need to grow. Amino acids and other compounds and chemicals go to work so that the muscle can be fed properly. Sources of protein come from animal and vegetable. All protein sources aren’t the same and will have different results in ratio to the diet. Animal proteins are usually the favorite of bodybuilders. Others go more vegan and it’s the bodybuilder themselves that will know how well it’s working for them. If you are going to try either, make sure you consult with your doctor and a professional nutritionist. There are many plants that produce protein but they may also contain allergens. Depending on which protein sources you choose, you’ll need to prepare them for maximum effect. May go for the raw or very rare preparation of their protein. It’s risky when it comes to meats but with plants there generally is a rule of thumb that says raw is best. It may not be as tasty but it’s the way nature intended. You’ll be putting your taste buds to the test but after a while, they will adapt. Carbohydrates Muscle can’t grow without the nutrients and energy of carbohydrates. One will have to eat a considerable amount of carbs during the day to keep that muscle mass growing and stable. Normally one would eat twice the number of grams per pound of body weight and that comes in tandem with a gram per ounce of body weight with proteins. Without the energy from carbs, the person can’t work out to their optimum levels. One needs the energy to not only live the weights but to do so repeatedly and the duration of the workout itself. It’s the fuel that they body uses and one has to be cautious regarding the source. Complex carbs are found primarily in unprocessed foods. Raw diets afford this and that’s why people switch to a rawer vegetable diet. With unprocessed veggies, one won’t lack for a bulk meal. The key is to eat your daily metabolic calorie requirements. Lifting weights will call for more than normal carbs but nowhere near what Olympic swimmers or cross country skiers do. Experiment and see what works best for you. Stay away from sugary drinks like sodas. Processed sugar is the enemy of muscle growth. Supplements the multi-billion dollar bodybuilding supplement industry has had its share of ups and downs. Every few years or so, someone comes up with a new product that is supposed to revolutionize the way mass is put on. Usually, these supplements are promoted by top celebrities without their knowledge that they might be harmful. It isn’t against the law to put out a product that claims to build muscle mass quick, but it is against the law to add ingredients that one knows is harmful like anabolic steroids. Anabolic steroids will build muscle mass fast, but they will put you in a grave faster. It is extremely unwise to use such substances without the express permission of a responsible physician. That’s why if you are going this route, it’s best to try legal steroids instead.Often a new product will emerge and get consumed by the public before the harmful ingredients are discovered. This is why you should only trust FDA approved substances and products. Look to see if the product went through the stringent methods the FDA applies. This doesn’t go for natural foods. Only if those foods have been modified to a state that might be harmful under certain conditions. Techniques The everyday rule in how to exercise to build muscle mass is that one needs to use heavy weights with low repetitions. It is a good formula and has been tested tried and true for decades. It takes care and lots of courage and determination. Using weights that are heavy puts your body and mind and spirit to the test. Great focus and enthusiasm mean one will do the exercise to completion allowing the muscles to get the safest but most challenging workout. There is no fooling around when you go for heavy weights and low reps. Be responsible and you’ll see results fast. Don’t just dive into the bodybuilding thing doing heavy weights right off the bat. Take it easy with using modest weights and doing each rep in proper form. This will train you to be efficient in your ranges of motion so that the muscles can be taxed yet not damaged. Once you’ve gotten the knack for lifting modest weights you can ramp up to the heavier weights. It’s more likely you won’t injure yourself and the territory will be more familiar. Guiding The New Muscle After you’ve gotten used to a heavy weights regimen, you’ll need to learn how to sculpt the muscle for better performance an appearance. Since you’ll be using your large muscle groups for the heavy weights, it means you’ll need to build up the smaller underlying muscle especially attached to connective tissue like ligaments and tendons. Strengthening these first will allow for better strength and stability to lift the weights and build the muscle mass in the big areas like the pectorals and quadriceps and lattisimus dorsi. Look at your self before, during, and after your sessions and see which muscle groups need more work and definition. Definition comes later with lower weights, higher reps routine. Often bodybuilders will build a large mass of muscle and then get ‘cut’ by doing lower weights and higher reps. This is perfectly normal but you need to know ‘when’ to adopt it in your routine. This can be crucial because the body will eat up muscle with a high rep and low weight regimen and you don’t want all your previous work to go to waste. It’s best to start out with low weights and build up to the heavier weights and then back down to the lower weights, keeping full proper form and keeping the challenge going. Cooling down after a workout is of vital importance. It allows the body to recover as well as the mind so that repair and growth can be achieved without excess damage occurring. If you injure yourself you’ll have to drop your routine and that means losing muscle in the interim. Get That Rest More than anything, building muscle mass means getting good sleep. You need the mind and body in good repair mode or you’ll not get gains and you’ll only get injured. The mind needs the rest to analyze and diagnose the body in order to see that repair is done efficiently. The body needs the rest in order for the systems to do their jobs efficiently. When one goes out of balance, it will lead to less than optimum results. Final Word Yes, it’s great to be able to build up muscle mass in a relatively short period of time. It adds strength to body and character as well makes one quite presentable. You’ll feel good about yourself and have the kind of self-confidence that anyone can envy. ...
Starting Off With Bodybuilding
When one talks about bodybuilding the images of super muscular men and women who look like comic book superheroes comes to mind. Considering what it takes regarding mind, body, and spirit to be a bodybuilder, that association isn’t that far off. People bodybuild for two primary reasons. One is to get strength and the other to develop a physique that others will admire. This is where confusion starts because people don’t take the time to study up on what it takes to be a bodybuilder. They’ll often join a gym and go at the weights with no sense of training properly. This leads to disappointment and sometimes injury. Bodybuilding is a sport and lifestyle that calls for above average determination, courage, focus, stamina, and patience. It’s a combination of several arts and sciences so one need not be surprised if a conversation with a top bodybuilder is on a high academic level. It’s due to the fact that to bodybuild, you need to know nutrition. That is the second key to success. The lists are Form, diet, and rest. There are proper ways to lift weights and improper. The improper ways won’t lead to much success and might end up in odd looking physiques or even damage. This is why study and training under someone who knows the sport and art. Nature will have her say in how you progress and as to what you can take and can’t. There are several strategies in regard to bodybuilding and one might find that each top bodybuilder has his or her own approaches. This is why lots of trial and error come into play. Study first. Read what professional medicine says about bodybuilding. The doctors will have studies and other vital data that they can guide you with. Many pro bodybuilders have websites and blogs and have authored books. Videos that show how to bodybuild can be found everywhere. Visit the message boards to see what the public has to say and then get ready to analyze what you’ve got to get you where you want to be. Setting Goals Setting goals, realistic goals from the start is where you’ll be getting off on a good foot. Read the personal statistics to your favorite bodybuilders and see who matches your physiology. If there’s someone from your race or culture, it’s a good bet your body will respond like theirs to some degree. Diet is a big part of the game at this point. Take a step back and really evaluate where you stand physically. Are you overweight or underweight? Do you have big or small bones? Your height can be an advantage or disadvantage. How is your appetite? Do you have dietary restrictions or would be willing to impose some on yourself? Once you’ve considered all that then it’s time to look at what bodybuilders need to do. Learn The Exercises There are several exercises for bodybuilding. Whether one uses free weights or a machine, the movements are generally the same name. Yes, there is specialization and other modifications, but once you get the fundamental exercises and forms, you’ll be good to go. When performing any weight lifting, you’ll need to know ‘how’ to do the exercise and the form it takes. Form is everything as it uses the maximum range of motion thus bringing about the optimum results. Don’t try to do things that you’re not sure of. Every now and then a professional bodybuilder will tout a new way of doing some exercise. Don’t just jump into it. Look before you leap. Professional bodybuilders have exceptional metabolisms and repair systems. If they mess up the injury won’t be as severe as that of a novice. In other words, don’t just follow the trends, but instead wait for medical analysis. Once you’ve gotten a good idea of how to perform the exercises, it will be a new time of trial and error. You might find that curling first during your regimen works better than curling at the end. You can find out if doing chest and back exercises are best done on the same day or not. This is going to take time, sometimes years, but what is best for you is what the issue is all about. Each person is different so depending on your diet, physiology, rest cycles, the results you get only you will be responsible for. This is why you learn the fundamentals and then build up from there. The Right Mindset Many bodybuilders will tell you that the most important thing is your mindset. If you have a mindset where you’re afraid or doubtful, it will affect your workout and results . This is of such importance that without taking on a winning mindset, you’re doomed to failure. Don’t look at the top bodybuilders and wonder if you’ll get there. Look at them as mirror images of you and your body will respond to it. The wonder of bodybuilding is that it tasks you on every level. As you progress from even the most simple of exercises, your confidence in yourself will grow along and that is a solid foundation to stand on. You’ll probably get your share of naysayers who will try to belittle you and thwart your attempts. Consider these people as solid validation that you’re in control and your destiny is your own. They’re only attacking you because of fear and jealousy. When they shoot you that critical jab, just either ignore them or just smile and say “Thanks, I really appreciate your positive input!”. Suddenly they’ll ball up and run away thinking they’ve made a mistake. You can’t let others undermine your bodybuilding goals. Always be cautious when doing anything that is improving you or others because there are twisted people who hate to see anyone do better, they’ll even act like your best friend until they can get the opportunity to stab you in the back. Don’t Ignore Professional Advice Another major problem with people doing bodybuilding training is that they’ll ignore professional advice. Too many know-it-alls out there that won’t listen to anyone else’s viewpoints. Professional knowledge is worth its weight in gold. This is any data that others can benefit from. It contains information on how to workout, how to eat, how to de-stress, and many other things. Professional advice you’ll find the top pros mirroring one another in viewpoint. Sure they’ll debate on one subject or another, but look for the common denominators as this is information that has been hard won and earned. Trust your own judgment in the end, but never stick up your nose at sound, professional advice. Prepare For Thresholds Bodybuilding is unlike any other sport. The amount of stamina, concentration, strength, and determination are top of the line regarding human abilities. There’s a lot of pain to deal with but that pain can be managed which is one of the benefits of pumping iron. You not only learn to read your pain, but you become more immune to pain in life. You’ll associate pain with a step to success, but you have to understand that pain is the body’s communication system that detects injury or possible injury. Use it as a tool and soon you’ll be walking through pain like you walk through a light fog. Persistence Is Everything Never give up. The first week of bodybuilding is the most important one. The exhaustion, the pain, the shifts in coordination and hormone levels can make one feel like they’re in another world. This is the time to not give up no matter what. Persistence is the key here and without it you’ll be going nowhere. That ‘keep on, keeping on’ mentality is the only thing that will get you to your goals. “Where there’s a will, there’s a way.”, is an old saying and it goes for double here. Don’t Overdo It Don’t go overboard when it comes to your workouts. With patience and fortitude you’ll get to your goals. Each of us builds muscle at different rates and don’t listen to gymnasium boasts and gossip. If the information doesn’t come from a trained professional, it’s all hot air. In time you’ll learn your best pace and how your body best responds to various routines and exercises. Diet is important too as you’ll find some foods and their combinations will best serve you. Once you’ve gotten the routines and regimen that best works for you, you’ll be productive and satisfied all around. Final Word Bodybuilding is both an art and science. You’re not only building strength but you’re also sculpting your body. You’ll adjust your regimen to accent those muscle groups with precise exercises and techniques. In the end it will be you against you and gravity. Use the gravity to your advantage and with each rep congratulate yourself for completing it, then congratulate yourself for finishing the set, and then congratulate yourself for completing each exercise period. Little by little you’ll see yourself improving in every way. That’s the biggest reward you can achieve, being happy with yourself. ...