For elite athletes, sports nutritionists and coaches take eating very seriously, because a few fractions of a second in a sprint or a few seconds in longer races can mean the difference between a gold medal and a “thank you for coming.” Even in the amateur ranks, you can maximize your workout by eating in a way that makes the most of your hard work. Meal timing is an important part of this.

Nutrition is important but I find that most people over-obsess about their diets. I hear people fretting over stuff like; Should I eat a chicken breast or a fillet of salmon? A handful of almonds, or a teaspoon of peanut butter? Broccoli, or spinach? brown rice, or yams? A half cup of yogurt, or a half cup of cottage cheese? High carb, or low carb? As much widespread confusion that exists regarding diets that should be followed in order to burn fat, the premise of the whole issue is actually very simple. Regardless of what you eat, as long as you take in fewer calories than you need in order to meet metabolic and physical activity energy requirements, you will lose fat. Some people have made great progress in fat loss simply by taking my advice and eating what they normally eat, but just eat 1/3 less of everything with the exception of green vegetables which are actually negative calorie food items that you can eat as much as you want off. Don’t complicate your nutrition and make it more difficult than it needs to be. Fats don’t make you fat, and carbohydrates don’t make you fat. Calories consumed beyond the body’s maintenance and growth needs make you fat.
The markets today are flooded with health supplements. Every day we find that a new supplement has been launched. All these supplements make huge claims about their efficiencies and promise the most perfect looks possible. But the fact is that not all supplements available in the market are good for our body. Some of these can have really harmful side effects on our system and hence should be avoided. Muscle rev Xtreme and rev test are two latest supplements in the market which are meant for muscle building. Let us try to understand the benefits and effects of muscle rev Xtreme and Rev test individually.

The American College of Sports Medicine recommends that resistance training should be progressive in nature (for example, follow the principle of progressive overload - see below for an explanation), individualized, and provide a stimulus to all the major muscle groups (chest, back, shoulders, arms, abdominals, and legs). They recommend that beginners do one set of eight to 10 exercises for the major muscle groups, eight to 12 repetitions (reps) to fatigue, two to three days per week (multiple-set regimens may provide greater benefits if time allows). For older and more frail people (approximately 50-60 years of age and above), they suggest that 10-15 repetitions may be more appropriate.


Calorie load the right way. Nutrition is one of the biggest and most important facets of bodybuilding. You can lift seven days a week, train hard, and do all the cardio in the world, but if your nutrition is poor, you will not see rapid and mass gains in muscle size and strength. Learn to eat the right amount of the right kind of calories to gain muscle the way you want.
The Nerd Fitness Beginner Bodyweight workout is a great (free) place to start if you’re looking for a super basic, easy to follow bodyweight routine. This workout from my buddy/fellow Nerd Roman takes you through some very basic movements. Beast Skills and Gymnastics WOD also both offer great tutorials and progressions on how to master bodyweight movements, both basic and advanced.
Overeat. Increase your daily intake of energy (calories) by about 15 percent. It should not be all protein but the extra protein you consume, either in supplements or protein foods, should be low in fat. Stay close to the current guidelines for protein requirements for weight trainers. Hiring a sports dietitian with some experience in weight training is also an option.
Wealthy Gorilla is one of the fastest growing self-development websites worldwide; with articles and stories covering everything from quotes, net worths, richest lists, self-development lessons, and more. We have reached over 40 million views in the past 5 years, and amassed over 200,000 followers on social media. We are continuing on our mission to inspire and motivate people around the world. Welcome to our community, and we are so grateful to have you here with us. You can click on any of the buttons below to follow us on our social media channels; or to get in touch with the founder, Dan Western, head over to the 'contact' page.
Rev test is basically a fat burning supplement which helps in detoxification of the body. It helps in cleaning up the machinery of our body, making it fit for longer working. The benefits of consuming this supplement include more calorie burn even during the times when you are resting and the antioxidants present in the supplement help in fighting the damages caused by the free radicals. The result of both of the above functions increases energy levels and decrease in fatigue. The bloating of the body is greatly reduced and the metabolic rate increases due to this product. The colon in the body gets detoxified and the muscles in the body are shaped and defined.
If you decide to join a gym, know that you're not expected to know how all of the equipment works right off the bat—or what to do with it. Be sure to take advantage of the free orientation so you can learn how to properly use everything that's offered and set up a basic strength-training program. At the gym, machines are preferred for beginners, because they're quite safe: Most require little coordination and offer more stability than free weights while performing the movements. 
The best way to develop muscle strength is for the muscle to contract to its maximum potential at any given time – maximal voluntary contraction (MVC). In resistance training, MVC is measured by the term XRM, where RM is the maximum number of repetitions that can be completed with a given resistance or weight. X is the number of times a certain weight can be lifted before the muscle fatigues.
In the modern bodybuilding industry, the term "professional" generally means a bodybuilder who has won qualifying competitions as an amateur and has earned a "pro card" from their respective organization. Professionals earn the right to compete in competitions that include monetary prizes. A pro card also prohibits the athlete from competing in federations other than the one from which they have received the pro card.[12] Depending on the level of success, these bodybuilders may receive monetary compensation from sponsors, much like athletes in other sports.

Disclaimer: None of the individuals and/or companies mentioned necessarily endorse Old School Labs or COSIDLA Inc. products or the contents of this article. Any programs provided for illustration purposes only. Always consult with your personal trainer, nutritionist and physician before changing or starting any new exercise, nutrition, or supplementation program.

My advice is to get them removed from a dermatologist if any of them stand out that much they look like a nuisance. Now, small moles will always get darker as the level of melanin in your skin increases, this is definitely more prevalent with guys who use melatonin 2, that shit actually gave me new moles when I tried it and I swore it off for good. I would just develop a good base tan and then tan once/wk to maintain it. That is what I do MOST of the year, once you get the base just do a maintenance deal once/wk. Once/wk in a tanning bed isn;t giving anyone skin cancer that wasn’t going to get it anyways, you feel me?


Your sweet tooth can completely derail your diet if you aren’t careful. In addition to avoiding obvious sweets like candy, cake, and cookies, remember to watch out for excess sugars in processed foods. For example, you might be surprised how much sugar is in some yogurts, pasta sauces, and cereals. Don’t forget to bypass soda and sugary cocktails and coffee drinks as well. In place of these sweets, as a dessert after your meal, try eating some fruit or a small piece of dark chocolate.
Great post and video. John I have a question….you mentioned in a previous post about skin care and how important to you it is how your skin looks. I have to say you have great looking skin. A lot of bodybuilders just care about their body but not the skin. I would like to know what do you recommend to get rid of flat moles on the skin? I know the importance of vitamin d and how the sun is the best source however I’m very skin and when I get some sun over time I get a nice color but also flat moles or some freckles. Plus everyone tells me that since I’m fare skin to be careful with getting skin cancer from the sun…Any tips? I want a nice color and clear skin without any flat moles…thank you.
Should you do cardio when you want to lose weight and get lean? Well it depends on your individual situation and body type. You’re going to hear mixed reviews and opinions on whether or not you should do cardio for fat loss. Some trainers say cardio is a waste of time and that you should only focus on strength training workouts. While other trainers recommend doing cardio on a regular basis.
The important role of nutrition in building muscle and losing fat means bodybuilders may consume a wide variety of dietary supplements.[41] Various products are used in an attempt to augment muscle size, increase the rate of fat loss, improve joint health, increase natural testosterone production, enhance training performance and prevent potential nutrient deficiencies.

Arnold wrote that he always included at least one dumbbell movement in his routine. By supinating his hand (turning it upward as he curled), he felt he got a greater "peaking" effect because the brachialis is recruited into the motion when the hand starts in the neutral position. Arnold performed supinating dumbbell curls simultaneously and with alternating reps. The latter allows more body English and a bit of rest between reps.


Wealthy Gorilla is one of the fastest growing self-development websites worldwide; with articles and stories covering everything from quotes, net worths, richest lists, self-development lessons, and more. We have reached over 40 million views in the past 5 years, and amassed over 200,000 followers on social media. We are continuing on our mission to inspire and motivate people around the world. Welcome to our community, and we are so grateful to have you here with us. You can click on any of the buttons below to follow us on our social media channels; or to get in touch with the founder, Dan Western, head over to the 'contact' page.
In my business, (I work in a retail vitamin store), I get customers all the time who come in looking for the magic supplement that will pack on pounds of muscle overnight. When I begin to question their training, eating, etc., I discover they've been training maybe 3-4 weeks; they train every day (sometimes I get a guy who says twice a day), they have no clue about protein intake, calorie intake, recovery, and on top of all that, the routine they use is anything but logical for their experience level. This extremely common!
Order of exercises: Design your plan so that large muscle groups are worked before smaller groups. The theory is that if you fatigue a smaller muscle group first, then the larger group won't work as hard as it can. For example, do bent-over-rows before biceps curls. Biceps work in both exercises, but since the larger and stronger back muscles are used in the rows, they wouldn't get a maximal workout if the biceps are fatigued. Another way to say it is that the biceps become the weakest link in the chain if you work them first.
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.
Arnold used single-joint movements to complement overhead presses and isolate each delt head individually. Here, too, he sought subtle differences that would, over time, build better overall size. For example, the cable lateral raise in front of the body has a slightly different feel than when the cable runs behind you. Knowing how to do a given movement pattern on different pieces of equipment is, according to Arnold, essential for a bodybuilder to take his physique to the next level.

Cover your basics with a multiple vitamin and mineral formula and essential fatty acids coming from fish oils, flaxseed oil or extra virgin olive oil. Women may wish to add a calcium supplement. For convenience purposes, a meal replacement packet or protein powder is a great way to add valuable calories and nutrients to your diet. For recipes on protein shakes and protein bars, please visit the Healthy Bodybuilding Recipes page.
Here's one for those of you who still compete. One of the most important things about professional bodybuilding is the way you present all that hard work and sacrifice when you get on stage. You want to pose in a way that hides your flaws and accentuates your strengths. If you want to see those flaws and strengths clearly, take pictures of your poses and when you look at them, cover your face. Sounds silly but it allows you to be more objective. Now, you may want to enlist the help of a credible posing coach to hone in your routine.
For bodybuilding, you need to gain muscle. And to gain muscle, you will have to keep adding weight to the bar. The principles you have set won't matter if you don't put more pressure on your muscles as time goes by. When you get stuck, you should go for other strategies like supersets and drop sets, to name a few. This will help you increase the potential of your body.
Eat plenty of carbs. Although a high-protein diet is a must for bodybuilding, you should not eschew carbs altogether, as your body needs carbohydrates to build and process energy. Instead, make sure you are eating carbs wisely; a doughnut and a bowl of quinoa are not equals. When implementing carbs, aim for whole-grain, high-quality carbohydrates, including grains such as quinoa, brown rice, oats, and barley.[12]
Since I work out late, I don't want the caffeine but I do want the "volumizing" effects of this drink plus the anabolic effects of the other drink, so I mix Gatorade with a creatine/nitric oxide/glutamine/BCAA powder. This works well and powers me through my workout. After training, within about 20-30 minutes, have a protein shake with fruit mixed in as discussed in the "supplements" section. This further helps recovery and growth.
Contrary to certain rumors that animal-based protein is more suitable to trigger muscle growth than plant-based protein, a study by Mangano et al. (2017) could not provide any evidence for this. In contrast, if combined properly, plant-based protein can even have a higher biological quality. A combination of one part wheat protein (e.g. seitan) and two parts soy protein (e.g. tofu) has thus been favored by many bodybuilders. Some bodybuilders, such as Patrik Baboumian and Robert Cheeke, follow a strict vegan diet.[37]

As an example, let's say someone's goal is to go to the gym three days per week before work. A basic cue would be to place their gym clothes, post-training shake, and shoes next to their bed the night prior so those items are the first thing the person sees—or maybe trips over—when they wake up. The theory is that the cues will create a routine, and eventually, the person won't need the cue.


You know the deep burn you feel in your muscles after sprinting up several flights of stairs or pounding out 12 to 15 reps on your last set of heavy squats? That’s the result of metabolic stress, which is the accumulation of waste products from anaerobic energy production, and research shoes that it can be a powerful stimulus for adaptation (i.e., muscle growth). Want to maximize metabolic stress? Do moderate-duration, high-intensity activities that causes burning in the muscles; think 45 seconds of max-effort bodyweight squat-to-presses or lunge-to-curls, or 30 seconds of max-effort sprinting.
It’s true that you want to gain some weight, but you want that weight to be muscle mass and not fat! Consume quality food like lean proteins, complex carbs and healthy fats and stay away from junk food, lots of sweets and fatty foods. The only time when you should consume fast absorbing carbohydrates (usually foods that have a lot of sugar or white flour) is right after your workout. Read more about what to eat to gain muscle in this article.
Many aspiring bodybuilders find that they need to increase their calorie intake to increase their body mass. Assuming you’re training hard, you may need to add a mini meal somewhere in your day. Or, you could increase both the frequency and quantity of your meals, eating more meals more often. To hold yourself accountable, keep a log of your meals and count your calories. Especially at the start, this can help you figure out what your new normal should look like.
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