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.


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're prone to berating yourself for poor food choices or the way you look, now's the time to make a concerted effort to replace this negative self-talk with more positive statements. Every time a negative statement comes to mind, replace it with two positive affirmations about what you're doing well. This could be something like, 'I chose a healthy chicken salad at lunch today,' or "I drank 10 glasses of water today."
It’s all very well having the latest accessories and the nicest car; but is it really necessary? At one point you need to ask yourself; If I keep spending will I have something to live off when I get older? The fact is the earlier you start saving the longer you have to accrue interest on your money, and this additional interest could prove to come in handy when you are in your senior years.
I personally like to do a 5 second eccentric and the pause in the bottom of the exercise for 2 seconds and then explode up for a total of 7 second rep. This is significantly different than the 2 seconds most people do. By changing the tempo you will increase the time under tension and thus force the muscles to adapt to a different stress. This is something that should be part of your plan and it should be recorded in each session.
Define your goals. For most beginners, the goals are typically to tone up and get stronger. The good news is that any lifting will give you both, and you can expect strength gains in just a few weeks. Tone comes later, and how much muscle you see depends on how much excess body fat you have. For instance, if you have lots of excess fat on the back of your arms, then you won't see the triceps muscles right away; likewise, if you have excess fat on your belly, then you won't see six-pack abs until you reduce or eliminate the fat.
Don’t worry about what everyone else is wearing around you – this isn’t a fashion show. For shoes, look for a minimalist shoe with a hard, non-compressible sole.  Chuck Taylors are my personal favorite, but Steve wears Vibrams or Merrills. While there are some great shoe options specifically for weight lifting, as a beginner, the above multipurpose shoe will serve you just fine!
For example, I had some nagging tendinitis in my brachioradialis (forearm muscle) and doing hammer curls was unbearable. So, I swapped those in for standing alternating dumbbell curls, preacher curls, and standing cambered bar reverse curls with light weight. For shoulders, I have a slight tear in my left shoulder and when it's aggravated, I avoid all pressing movements all together. Focus on side/front laterals and rear delt movements. As for knees, not allowing my knees to come out pass my toes on squats takes the pressure of the part of my knee that gets sore. Also, a few minutes on the Stairmaster Stepmill is a good way to get the knee joint warmed up and ready for work. 
Eat the right amounts and types of protein: To figure out your protein needs, multiply your total body weight by 1.2 and that will give you the total protein grams you need to consume per day. Divide that number by 6 and that equals the amount of protein grams per meal. Limit your protein sources to lean meats like chicken, turkey, and white fish such as tilapia. Out of the six meals, no more than three should be protein shakes. The post workout meal should be a whey protein powder mixed with the cream of rice as in this manner nutrients will reach the muscles as quickly as possible. In addition to the post-workout meal, no more than two other meals should be liquid ones.

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.
With this in mind, focus less on single-joint movements (sometimes called isolation exercises) in favor of multijoint ones. The bench press, squat, deadlift, overhead press, bent-over row, and power clean are examples of solid multijoint exercises that require several muscle groups to work in coordination. These exercises should form the foundation of your training plan.
As a starting point for calorie composition, Pulido recommends dividing up your macro split by taking in close to 1.5 grams of protein and at least 2 grams of carbs per pound of body weight. The rest of your daily allowance, which should account for 15-35 percent of your total calorie intake, should go toward dietary fat. "Fats are important for hormone balance, including testosterone production, which is critical for building muscle mass," Pulido says.
Weight training and bodybuilding nutrition are sciences like anything else. There's biology and biochemistry and physiology, with rules and a base of evidence. Selling supplements, most of which are not needed, has become such a huge business in the commercial weight training and bodybuilding industry that it is almost impossible to know if you are getting an objective evaluation of a bodybuilding diet.

Overload Management. The basis of strength and conditioning is progressive overload. It takes some skill to judge the point at which overload—increasingly heavier weight—is building capacity yet not making you too sore, ill or fatigued to continue. That’s why it’s very important to start slowly and build. When in doubt, take a rest, miss a session but don’t alter the program detail, the reps, and sets, if you can help it. The squat and deadlift can be very taxing, so be careful not to lift too heavy for a start.
“Regardless of whether volitional failure is achieved through heavy weights or high reps, you’ll hit your type II muscle fibers, which have the greatest growth potential,” says Trevor Thieme, C.S.C.S., Openfit’s senior manager of fitness and nutrition content. “But those lighter weight/higher rep sets will also nail your smaller type I muscle fibers, which studies have shown to have growth potential as well.”
Processed and fried foods will be going bye-bye as part of your bodybuilding program. You'll need five or six small meals each day with lean protein to repair muscles, carbs to fuel your workouts and healthy fats to satisfy hunger. Lebo advises that you create meal plans for your week. Rest your muscles a full 48 hours before working the same muscle group and get plenty of sleep.

. Be very careful who you take advice from! I just cringe when I hear some of the bad advice I hear some guys dishing out to other people at the gym! Just because someone runs their mouth virtually non-stop and appears to sound confident in the words they are saying doesn’t mean that they are an expert! Most often, the people with the greatest levels of expertise are the ones who quietly seem to be progressing above, and beyond what the people around them are. You must also make sure that the person your taking advice from is on the same playing field that you are. In other words, if they are taking steroids but you are not, what works for them will not work for you. The body chemistry is drastically altered by the use of steroids. Chemicals can make up for many training and dietary blunders that you wouldn’t get away with without the use of chemical enhancements.
Doing at least eight sets per muscle is enough to get some muscle growth but, it can depend on how many reps you're doing. Eight to twelve reps is great, while doing any more may be unnecessary, depending on your body type. Arnold Schwarzenegger had to do 25 sets for squats and about 10 reps, whereas his friend Franco Columbu only did five sets of squats and 10 reps.
Another important part of form is using a full range of motion while doing the exercise, meaning you do not stop your bench press half way down. If you cannot complete the full range of motion you are probably using too heavy of a weight. Your motion should also be slow and controlled, avoiding jerking the weights, swinging the weights to get momentum, or bouncing the weights.
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.
The United States Army is about to undertake a dramatic and unprecedented overhaul to the way it tests, and promotes, military fitness. The man who headed the research into the new standards talks with us about how and why, as well as the future of Army nutrition and how the Army plans to circulate 80,000 kettlebells to bases around the globe. January 22, 2019 • 43 min read
5 Bodybuilding Secrets to get you in beach shape in double quick time Bodybuilders often have a hard time of it. Set up as pariahs because of rampant drug usage, and ridiculed for their ridiculous fashion “sense” (genie pants and do rag anyone?!), any man who struts around with the old obligatory rolled up carpets under his armpits definitely has questionable social judgement. However, as ever with these things it’s the few misfits that give the rest of us a bad name. Steroids are rife in every competitive physical sport and there are arseholes everywhere – bodybuilding certainly doesn’t have the monopoly on losers that’s for sure. In fact, every man seeking to improve his body composition can learn an awful lot from bodybuilding. My company, Ultimate Performance, works with a range of self confessed muscle heads from the aspiring novice right through to the upper echelons of the Mr Olympia contest itself – a quick perusal of our website shows our credentials. Make no bones about it, bodybuilders, especially those with the guts and determination to step onto the competitive stage, are a rare breed and no one knows more about gaining muscle and losing body fat. Summer time is now upon us, so in this article we will examine five tricks from the sport of bodybuilding designed to get you into beach ready shape in record time.
To quote America’s foremost food writer, Michael Pollan, “Don’t eat anything your grandmother wouldn’t recognize as food.” Protein powders notwithstanding, this is great advice. Whole foods like lean meats, nuts, seeds, and vegetables contain more of the nutrients muscles crave, and deliver a steadier supply of amino acids and blood glucose to muscles than the nutritional dreck found in the middle aisles of your local supermarket.

To check cardiovascular function you need the following tests: Total cholesterol, LDL/HDL, Triglycerides, C-reactive protein, Homocysteine levels.To check liver function you need: alkaline phosphatase, GGT, SGOT, SGPTTo check kidney function you need: creatinine, BUN, and the creatinine/BUN ratio.For males, a PSA test is also wise to ensure adequate prostate function.
Coming home ravenous after a ballsout training session and having nothing ready to eat can send you on a hunt for the nearest bag of Doritos. But having a stockpile of protein-packed foods that can be reheated easily guarantees you’ll make healthy choices and get the nutrients your muscles need. Use the weekend to rustle up big batches of chicken, chili, stews, hard-boiled eggs, and rice, which will keep in the fridge or freezer the whole week.
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.

For people struggling to really bulk up or put on muscle mass, consuming sources of rich and healthy fats regularly is the key. People who shy away from fat consumption on fear of putting on weight need to know that fat consumption is good for our metabolism, and fat adds mass which can be converted into muscle with regular and intense workouts. Also, diets such as the ketogenic diet involve healthy usage of fats in for weight loss and muscle gain. Healthy fats are a muscle gainer and must be consumed frequently so as to provide the calories and the bulk needed for our body to break down.
Rep schemes remain in the hypertrophy range this week, but overall volume increases by adding more sets to individual exercises: up to five sets per move for larger bodyparts, and even 10 sets of calf raises on Thursday. This bump in volume will ensure that your muscles are overloaded sufficiently to continue the growth they’ve already begun experiencing in the first three weeks. Completion of this four-week program now entitles you to go to the next stage.
If your goal is to pack pounds of pure muscle onto your frame, you can't be eating "empty" calories that do nothing but add mass to your waistline. You need to carefully select the right foods and supplements and incorporate them into your daily diet. By adding the muscle-builders mentioned, there is no doubt that you will be on the right path to achieving the physique of your dreams.
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)
Strength training seeks to make a stronger you, while bodybuilding kicks the goal up several notches -- to make your body a visual statement of rippling muscle and taut sinew. You can become a female bodybuilder and still maintain your femininity and appeal, as demonstrated by bodybuilding icons such as Rachel McLish and Marissa Rivero, successful actresses and beautiful models. To get started, you need mainly to commit to an initial three months of dedicated work, as well as planning and tracking your progress.
If you're prone to berating yourself for poor food choices or the way you look, now's the time to make a concerted effort to replace this negative self-talk with more positive statements. Every time a negative statement comes to mind, replace it with two positive affirmations about what you're doing well. This could be something like, 'I chose a healthy chicken salad at lunch today,' or "I drank 10 glasses of water today."
Set small attainable goals. If you've never lifted weights before, trained at very high intensities or followed a strict diet plan, then going from where you are now to a female bodybuilder is a long road. It will be tough, but see that as a challenge rather than a disadvantage. Set both outcome-based goals such as adding half a pound of muscle a week or competing in a local show in six months. Aim for behavioral goals such as making it to the gym five times per week or sticking to your diet for an entire fortnight.
20. Avoid obsessing about trendy and new bodybuilding workouts. Most of them have a huge level of nonsense. Notice how almost 98% of these guides tell you nothing about adding weight? Guess what: weight addition is the key ingredient to any progress in bodybuilding. Maybe the books you’re reading won’t tell you about it because doing so will stop you to buy more of their books?

Bingeing the night of, or day after the contest is not necessarily detrimental to progress. Unless the competitor is planning to compete again in the very near future, being in a caloric surplus for one to two days is acceptable. Following this period, it is essential to gradually return to patterns of normal, health-conscious eating. Steadily increasing levels of carbohydrates, fats, and proteins can ensure a progressive rise in metabolic rate.
Including a small amount of higher sugar and/or higher fat food here and there (I usually try to refrain from using the term “cheat meals” as it wrongly implies that you’re doing something outside the rules) is not going to negatively affect your muscle building or fat burning progress, and it will make your overall eating plan much more enjoyable while still delivering the same results.
It is quite difficult to achieve competitive success without proper supplementation. For example, you could easily replenish your carbs on an Ironman course with white bread and Fig Newtons, but you'd have to carry a backpack full of the stuff to ensure your calorie intake was adequate. It's much easier to supplement with a carb/sodium replacement gel.
Forget your typical lunch of a sandwich and chips and opt instead for a calorie- and protein-packed healthy lunch. Precooked brown rice or noodles with a piece of baked salmon, vegetables and olive oil can be made in advance and stored in a container until you're ready to eat it. If you'd rather go for a more traditional office-type lunch, have two to three whole-grain wraps filled with turkey or ham, plenty of salad and grated cheese, served with a piece or two of fruit and a handful of unsalted nuts.
In 1990, professional wrestling promoter Vince McMahon announced that he was forming a new bodybuilding organization named the World Bodybuilding Federation (WBF). McMahon wanted to bring WWF-style showmanship and bigger prize money to the sport of bodybuilding. A number of IFBB stars were recruited but the roster was never very large and featured the same athletes competing; the most notable winner and first WBF champion was Gary Strydom. McMahon formally dissolved the WBF in July 1992. Reasons for this reportedly included lack of income from the pay-per-view broadcasts of the contests, slow sales of the WBF's magazine Bodybuilding Lifestyles (later WBF Magazine), and the expense of paying multiple six-figure contracts while producing two TV shows and a monthly magazine.

Rep schemes remain in the hypertrophy range this week, but overall volume increases by adding more sets to individual exercises: up to five sets per move for larger bodyparts, and even 10 sets of calf raises on Thursday. This bump in volume will ensure that your muscles are overloaded sufficiently to continue the growth they’ve already begun experiencing in the first three weeks. Completion of this four-week program now entitles you to go to the next stage.
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]
People who exercise have different requirements because the more you exercise, the more you have to eat to sustain that level of activity. This also applies to casual exercisers, but it may not apply to you if fat loss is one of the reasons you took up weight training. In this case, you need to create an energy deficit; which means that the energy (or calories) you consume in food is less than the energy you expend in exercise and daily living. Your weight training, in this case, is to assist with fat loss while attempting to maintain muscle.
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