You may need to stock your kitchen with lots of tuna and whole grains. Your mini-meal may consist of oats and cooked egg whites; sweet potato and tuna; brown rice, chicken and greens; or tilapia and a quarter of an avocado. Many bodybuilders award diet for 90 percent of their success in bodybuilding. Combining chicken, green veggies and steel-cut oats is a great idea; so is combining whey protein shakes with oats and munching on snacks such as protein shakes or a handful of nuts.The muscle-building process for amateur female bodybuilders requires an increase in calorie and protein intake. You should take in a total of at least 1,200 to 1,500 calories every day to fuel properly the muscle-building process. In addition, ensure you consume enough protein; multiply your body weight in kilograms by 0.8 to find your daily recommended minimum protein consumption and then by 1.7 to find your daily recommended maximum protein consumption.
Some male weight trainers shovel in the protein in the form of shakes, supplements, and the occasional whole turkey without figuring out how much is useful or even how much they are ingesting. The American College of Sports Medicine estimates the requirements for strength trainers at 1.6 to 1.7 grams per kilogram body weight per day (about 0.8 grams per pound).
Arnold wasn't just concerned with feeling the weight; he wanted to make sure the load induced muscle failure at a target range: "I make a point of never doing fewer than six repetitions per set with most movements," he notes," and nothing higher than 12. The rule applies to most body parts, including calves." Make sure to choose the right weight to fail within that rep range.
(Note that multiplying your bodyweight by 20 results in a high calorie estimate specific to building mass. Many maintenance calorie estimates are closer to body weight multiplied by 15. If the result of multiplying your bodyweight by 20 seems incredibly high given what you know about your body, you can err on the conservative side and multiply by 16-18.)
Below are nine weight training exercises that are the most beneficial for runners according to Holder and Fitzgerald. To build your own workout, you can focus on one area (upper body, lower body, or core) and create a circuit of three moves. Or you can choose one to three moves from each area (upper body, lower body, core) for a total-body routine. Each move is demonstrated by Christi Marraccini, Head GO Coach at NEO U in New York City.
Hugo Rivera, About.com's Bodybuilding Guide and ISSA Certified Fitness Trainer, is a nationally-known best-selling author of over 8 books on bodybuilding, weight loss and fitness, including "The Body Sculpting Bible for Men", "The Body Sculpting Bible for Women", "The Hardgainer's Bodybuilding Handbook", and his successful, self published e-book, "Body Re-Engineering". Hugo is also a national level NPC natural bodybuilding champion. Learn more about Hugo Rivera.
Stress causes trouble for all of us. But for those interested in transforming, high levels of stress can really put a damper on your progress. It can have behavioral implications, such as increasing your risk of overeating and skipping workouts, but it's also just bad for your body on a number of levels. Utilize constructive stress management techniques like journaling, meditating, talking to a friend, or going out for a long drive around the city. Learn what works for you and then put it to use.
Lindsay Cappotelli ensures she's consistently making progress by simply tracking her workouts online or in a training journal. "I like to log the exercises I performed, the weight lifted, the reps done, and the rest I've taken between sets, so I always know where I stand," she explains. "Since muscles growth is a constant challenge, I'll mix up my workouts by adding more weight, decreasing the rest between sets, or adding an additional rep or two."
Getting comfortable with a steady running routine is definitely something to be proud of, but when you're on that cardio grind day-in and day-out, you might be ready to change things up and take on a new challenge. Time to throw some strength training into the mix. It can be a little intimidating at first if you don't know where the hell to start, but understanding the basics can help you feel confident in your refreshed fitness routine.
JDB, great tip on cardio before weights. Having trained in a boxing gym for years, this is exactly how I would start each training session, even if I was going to focus on weights that day. Use to start off, 3-4 rounds on jump rope in the ring, alternating between fast high knees and then slowing it down. It was all continuous for about 10-12 minutes. Would then continue w basic calisthenics (mountain climbers, bw squats, burpees, etc.) for another 3-4 rounds. This was all done w boxing timer running in background. Would finish “warm-up” w some kind of pull-up/chin-up, dips, and hanging abdominal work. Then it was time for weights. This just overall improved my general conditioning/movement and never felt that my strength diminished when doing this. Actually, felt stronger due to increased blood flow.