An obvious one I know, but many misjudge this. If you have two weeks to get ready for the beach then the quickest way to drop fat (and subcutaneous water that can blur muscle definition) is to drop your daily carbohydrate intake to 50 grams of fibrous carbohydrates. So say hello to broccoli, cauliflower and kale, and kiss goodbye to breads, cereals, fruit, rice and pasta. Where people go badly wrong when dropping carbs is that they simply switch to eating lean proteins and don’t replace some of the lost carb calories with calories from fat. This inevitably leads to an energy crash and the subsequent blowing of the diet because the trainee simply runs out of steam and willpower. A few whole eggs, a piece of steak and plenty of supplemental Omega 3s (I prefer 10 grams a day for carbohydrate tolerant individuals, more if there appears to be insulin resistance) work wonders.
Move carbohydrate quantity up or down according to your weight and energy levels as you train or compete. These are estimates of daily carbohydrate requirements for weight trainers. Intensity of exercise over time increases quantities required, and these estimates only apply to days of exercise. Choose the lower numbers if you're doing light exercise. Choose higher rates if you mix cardio sessions with weights.
Adding a social component to your training is a great way to help you tie it all together and stay accountable for the long haul. Find a buddy, join a class, hire a trainer, join a BodySpace group, or make a list your goals and share it with a loved one. Better yet, do all of the above. Do whatever it takes to fully commit. That is your mantra now: "Whatever it takes."
If you can't remember the last time you saw your doctor for a complete physical and blood work-up, now is definitely the time. Why? Well, first of all there's all the disclaimer-sounding stuff concerning any outstanding health issues you might not know about. Your doctor could have specific diet or training recommendations that you're better off hearing about now than later. But that's not the only reason.
In contrast to strongman or powerlifting competitions, where physical strength is paramount, or to Olympic weightlifting, where the main point is equally split between strength and technique, bodybuilding competitions typically emphasize condition, size, and symmetry. Different organizations emphasize particular aspects of competition, and sometimes have different categories in which to compete.
Multiply your body-weight in pounds by 10 to get the minimum number of calories you need each day, advises champion female bodybuilder Jamie Eason. You then need to add 300 to this if you have a sedentary lifestyle, 500 if you're moderately active or 800 if you're highly active. Aim to get your calories from nutrient-dense foods such as lean meat and fish, low-fat dairy products, beans, fruits, vegetables, whole-grains, nuts and seeds. You may need to play around with your calorie intake slightly until you find the perfect balance.
Training intensely is the key to stimulating muscle growth but don’t mistake volume for intensity. All too often, people trying to achieve a higher level of intensity in their training make the mistake of assuming that increasing volume and duration are effective methods of boosting training intensity. Let me make this perfectly clear. Volume and frequency have absolutely nothing to do with intensity! High volume training sessions can actually be counter-productive. So how do you effectively increase intensity? A. By progressively increasing the amount of weight that you use. B. By progressively decreasing the amount of time it takes you to perform a particular amount of work. (For example, I have made some of my best muscle gains from workouts that lasted no longer than 30 minutes.) C. By working your muscles at the capacity of nothing less than 100% on every set.
You can use your own body weight for resistance exercise. Pushups, sit-ups, chin-ups, squat thrusts, lunges, and step-ups are just some of the exercises that you can do to strengthen your body. The advantage of these exercises is that you can do most of them anywhere, and even though you can't change your body weight to increase or decrease the resistance, there are some things you can do to increase the resistance. Here are some suggestions.
Action: Start by leaning back slightly—this is the top position of the movement. Next, break your knees slowly and lower your body as far as you can without falling backward. If you feel like you’ve gone too far, you can use your supporting hand to pull yourself back up. Once you reach the bottom of the movement, push yourself back up to the top without “locking out” and repeat.
Creatine is a time tested product important for energy and volumizing—this means it can cause the muscles to swell in size. Many current products revolve around this concept. There are many different types of creatine out there, they all, of course, claim to be the best. I like the original creatine monohydrate by itself, this needs to be mixed with a sugary drink, I use Gatorade.
Ever since Arnold Schwarzenegger famously (and colorfully) stated the intense joy of achieving a great pump, bodybuilders have sought it like the holy grail in their training. But make no mistake: The pump is a result of higher-rep training, especially when combined with advanced training techniques that thoroughly exhaust a muscle. That's best left for the end of your workout. The fact is, you don't want to use that style of training to start your body-part training.
Figure out how to pay the bills. Bodybuilders don't make lots of money, so the idea of becoming a professional bodybuilder is a lot like the idea of become a professional poet or professional painter: it'll take a lot of your heart and soul, but you'll also need to figure out how to take care of the practical details. You've got to support your bodybuilding with some other kind of work to pay the bills.
“The stimulus to put on muscle that won’t be beneficial for running is much higher than people realize, and unless you’re either lifting relatively heavy and frequently and/or eating a hyper caloric diet, you’re unlikely to put on muscle,” says Joe Holder, USATF-certified running coach, Nike+ Run Club coach in New York City. “Just think about strength training one to two times a week, focusing on compound movement patterns, such as a lunge or squat, and shoring up the areas that could lead to increased injury if they are weak, like the hips.”
It's OK to be a little sore. Your muscles might feel achy or tired the day after a tough training session thanks to DOMS, or delayed onset muscle soreness. When you strength train you're causing microscopic damage to the tissue that will be repaired, that's how you build stronger lean muscle. Speaking of repair and recovery, though, rest days are important. "If you constantly break down muscle without a recovery period, you won’t give the muscle fibers a chance to repair and build back stronger,” explains Davis.
Change things up. After six or more weeks of consistent strength training, which is about the amount of time it takes to start seeing improvement in your body, you can change your routine to make it more difficult. Lifting the same weights for the same exercises every week will keep your body in the same place. You can modify weights or repetitions, choose different exercises, or change the order in which you do them. You only have to make one change at a time to make a difference, although more is often better.
Keep your arms almost straight and elbows not quite locked. Raise the handles straight out to the sides and upward to only a couple of degrees above shoulder level without rotating your hands (do not pronate or supinate). Palms should face downward throughout the move. Leading with your elbows, lift only with your deltoid muscles, not with your traps or upper back. Resist during the descent to the starting position. Make sure that the movement is controlled and consistent from the beginning to the end of the set.
Nothing good comes from crash diets. Keep in mind, anytime you restrict calories for more than a day or two, whether through diet, exercise, or both, your metabolism actually slows down to some extent. The effect is more noticeable with long-term diets or drastic calorie reduction. This explains why so many people who follow crash diets end up gaining every ounce—or more—back.
The general strategy adopted by most present-day competitive bodybuilders is to make muscle gains for most of the year (known as the "off-season") and, approximately 12–14 weeks from competition, lose a maximum of body fat (referred to as "cutting") while preserving as much muscular mass as possible. The bulking phase entails remaining in a net positive energy balance (calorie surplus). The amount of a surplus in which a person remains is based on the person's goals, as a bigger surplus and longer bulking phase will create more fat tissue. The surplus of calories relative to one's energy balance will ensure that muscles remain in a state of anabolism.
Consuming wholesome and nutritious foods is necessary. However, what is crucial in order to build muscle faster than usual is to eat regularly and in sufficient quantities. Including high protein and some vitamins like A, C and E in your meal gives your body the nutrients it needs. Building a muscular physique requires a caloric surplus, and that can be achieved only with healthy, nutritious meals consumed once every 3 hours or so. However, this must be complemented with efficient and intense workouts in order to see maximum results in our physique. A balanced diet does more for our physique than anything else. Several servings of protein a day are required if one has to see immediate and positive symptoms of muscular hypertrophy.
The pyramid system of training was in vogue during those days. Bodybuilders using multiple sets per exercise would typically warm up with a light weight and gradually increase the resistance over the 4-5 sets so they were using their heaviest weights for the last sets. As mentioned above, the bodybuilders would start training faster while still using heavy weights as the contest got closer. This would increase the intensity of the workout while still using the same weights because of the decreased rest periods.
Reverse crunch: Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head or extend them out flat to your sides—whatever feels most comfortable. Crossing your feet at the ankles, lift your feet off the ground to the point where your knees create a 90-degree angle. Once in this position, press your lower back on the floor as you contract your abdominal muscles. Your hips will slightly rotate, and your legs will reach toward the ceiling with each contraction. Exhale as you contract, and inhale as you return to the starting position.
Identify specific muscles you hope to build. As you're posing, it's a good opportunity to check out your symmetry, your good gains, and identify places that you need to isolate or work out more vigorously for next week's training sessions. What needs to be smoothed out? What needs to be bulked up? What exercises will you need to do to get the results you want?
Setup: Stand between the cable stacks of a crossover apparatus with the front of your body just behind the plane connecting them (so your body doesn’t get in the way of the cables crossing each other). Cross your arms, each one grabbing the opposite stirrup handle attached to its floor-pulley cable (your hands should face the respective stack). Stand erect, chest high and head aligned with your body (not crooked forward or backward). Hold your shoulders low—don’t shrug.
If one goes through the advertisements for these products they see that many top health and fitness magazines like maxim, playboy, men’s health, etc. have recommended the product. But if we visit the sites of these magazines or go through their past issues, we will find that none of the above magazines mentioned in the advertisements have ever written any article on these supplements, forget recommending them. Similarly, no Hollywood or any other celebrity has ever used or recommended this product. All these false claims in the advertisements of the product make one wonder about the authenticity of the product and the company. It makes one wonder if the claims made by them are nothing more than just a scam. It is advised to consult your doctor before trying out this combination.
Resistance training or lifting weights is a common practice in the world of people who want to get bigger and stronger. To someone who wants to lose weight, it could seem almost counterproductive to put on muscle weight when your true goal is to lose weight. The truth of the matter is that you want to lose fat, and putting on muscle can help you accomplish that goal.
Muscles don’t grow unless they need to overcome a resistance, and, to a point, the harder you need to contract them, the greater the “mechanical tension” and resulting growth stimulus will be. It’s the ‘use it or lose it’ principle. The most effective way to do that? Grab a weight (or resistance band) and have at it. Research suggests that mechanical tension disturbs the integrity of a muscle, triggering a series of changes that ultimately results in increases in not only size, but also contractile strength and power. In general, the heavier weight you can lift with good form, the more tension you produce, and the more you’ll grow.
Several exercises from Week 1 are carried over to Week 2, but one move is added to each bodypart routine—with the exception of abs—so you can train all muscle groups more completely from multiple angles. Chest, for example, includes two exercises: One is a compound movement (dumbbell bench press) that involves multiple joints (both the shoulder and elbow) to work the largest amount of muscle possible, and the other is an isolation exercise (dumbbell flye) that involves only one joint (shoulder) and targets the pecs to a greater extent. (When doing presses for chest, the deltoids and triceps are involved to a degree, meaning presses don’t isolate the pecs as much as flyes do.)
According to muscleandstrength.com, females who are trying to lose fat and develop a lean, strong body, should follow a low carbohydrate diet. Women tend to burn a higher ratio of fat to carbs than men, states muscleandstrength.com. Protein is necessary to develop muscle and should be consumed in small meals throughout the day. The protein you consume should have all nine essential amino acids. Examples of complete proteins are meat, fish, poultry, egg whites, soy and whey. Each small meal should also contain monosaturated fats such as salmon, olives, most nuts and avocados. The carbohydrates you consume, in limited amounts, should be complex carbohydrates. Complex carbohydrates provide you with sustained energy. Examples of complex carbohydrates are fruit, vegetables, whole grain pasta, and beans.
Unfortunately, many people haven't gotten the message that strong is in. Indeed, statistics on strength training are grim: According to the Centers for Disease Control and Prevention (CDC), less than 30 percent of American adults engage in muscle-strengthening activities like lifting weights or doing push-ups at least twice a week—the recommendations set out by the government.
The rest period between sets is variable according to your goals. For strength rather than muscle size (hypertrophy), longer rests are required—preferably about two minutes or more. For hypertrophy and elements of muscle endurance, shorter rest usually works best—around 45-90 seconds. Considering that this program is designed for a combination of strength and muscle building, you will rest for one minute if possible. Longer rests between sets are sometimes problematic in busy gyms but a longer interval than one minute is fine if that's what you require to continue.
One of the basic tenets of weight lifting: you must either add weight, add sets, increase intensity or decrease rest time to encourage continued progress. At this stage, adding weight makes the most sense and will be recommended throughout the first 6 months or so. But by the very nature of acquiring experience, you'll also be adding sets. Decreasing rest time and the use of intensity techniques is used as you reach strength plateaus, when you are more advanced.
No one wants to see a friend get hurt in the gym, and I consider anyone who lifts a friend in that sense, so don't be afraid to take a plate off of your lifts in order to practice good form. Looking like you can lift more plates in the gym than anyone else isn't really important, and in the long run keeping good form will keep you healthier and more able to continue lifting.
Major variants: reverse ~ (curling the pelvis towards the shoulders), twisting ~ or side ~ (lifting one shoulder at a time; emphasis is on the obliques), cable ~ (pulling down on a cable machine while kneeling), sit-up ~ (have [chest] touch your knees), vertical crunch (propping up to dangle legs and pulling knees to the [ chest] or keeping legs straight and pulling up legs to a 90 degree position). Reverse hanging crunch (using gravity boots or slings to hang head down and pulling to a 90 or 180 degree form)
Use protein supplements wisely. Throwing back a protein shake every morning is not a guarantee that your body will build muscle mass. Although protein shakes are not inherently bad, they are also not a magical means of building muscle. If you decide to implement a protein supplement in your diet, make sure the ingredients are high-quality (i.e. not riddled with sugar and empty carbs).
Sandow organized the first bodybuilding contest on September 14, 1901, called the "Great Competition". It was held at the Royal Albert Hall in London. Judged by Sandow, Sir Charles Lawes, and Sir Arthur Conan Doyle, the contest was a great success and many bodybuilding enthusiasts were turned away due to the overwhelming amount of audience members. The trophy presented to the winner was a gold statue of Sandow sculpted by Frederick Pomeroy. The winner was William L. Murray of Nottingham. The silver Sandow trophy was presented to second-place winner D. Cooper. The bronze Sandow trophy — now the most famous of all — was presented to third-place winner A.C. Smythe. In 1950, this same bronze trophy was presented to Steve Reeves for winning the inaugural NABBA Mr. Universe contest. It would not resurface again until 1977 when the winner of the IFBB Mr. Olympia contest, Frank Zane, was presented with a replica of the bronze trophy. Since then, Mr. Olympia winners have been consistently awarded a replica of the bronze Sandow.
In the third week of the program we step it up to a three-day training split: Train all “pushing” bodyparts (chest, shoulders, triceps) on Day 1; hit the “pulling” bodyparts (back, biceps) and abs on Day 2; and work your lower body (quads, glutes, hamstrings, calves) on Day 3. As in Week 2, you train each bodypart twice a week, so you’ll hit the gym six days this week.
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.