Body building diet and nutrition meal plans should be designed to precisely fortify your body with power nutrients to build muscle fast. If you follow the right body building diet, you can quickly drop body fat and build muscle mass in a short period of time. Are you ready to learn how to get ripped and build a rock-hard physique? Here is what it’s going to take:
Many people think that building a ripped body means you have to spend 2 to 3 grueling hours in the gym everyday and eat a specialized body building diet packed with expensive body building supplements, but that just isn’t the case. The truth is, you can build a lean strong body by eating a clean, precisely fortified diet while spending only an hour or so in the gym each day.
Building muscle is all about training smarter, not harder. If you want to build a ripped body, you need to focus your attention on what you feed it, not so much on how hard you can shred it. Body building champions spend 80% of their efforts on feeding their bodies a clean body building diet and only 20% of their effort is spent in the gym executing their body building workouts.
The best body building diet plans start with eating frequent meals providing the body with the correct ratio of protein, carbohydrates and fats at regular intervals throughout the day. Eating small meals several times a day raises your metabolism and increases the rate at which your body burns fat. It is exceedingly important to keep your metabolism regularly fed, without regular intervals of nutrition, your body will switch to a fat storage machine rather than a fat burning machine.
Your body has a survival mechanism which automatically switches to the fat storage mode if you leave it unfed for more than three or four hours. Fighting for survival, it starts feeding on lean muscle tissue for energy and storing calories as fat. That is why it is vital that you begin your body building diet with a strict regiment of six to eight meals per day spaced out no longer than 3 hours apart, two hours apart is ideal.
Your body building diet meals must include a balance of carbohydrates, proteins and fat. These are the macronutrients that must be present in order for your body to effectively build muscle, burn fat and repair itself. Eating a meal that is not balanced, for instance all carbs and no protein or fat, will not give you the muscle building results you are after. If you eat a meal consisting of only carbohydrates, your energy levels will crash and your body will store any unused carbs into fat. If you eat a meal consisting of only protein, you will lack energy and your body will not be able to turn the protein into muscle because it is difficult for your body to absorb protein without carbohydrates.
It is absolutely vital that you include a balanced meal every two to three hours to fortify your body with the nutrients it needs, but how many ounces, grams or servings of protein, carbs and fat is right for you? It all depends on your bodybuilding goals, do you want to build muscle and lose weight at the same time? Or do you just want to build muscle mass as quickly as possible?
Precise nutrient measurements are imperative to your success, you could base your body building diet on the standard 40% Carbs, 40% Protein and 20% Fat; or you could let a Natural Bodybuilding Champion show you exactly how to build a personalized diet plan that will deliver the powerful muscle producing results you are looking for at RippedNaturalBodybuilding.com
Article Source: http://EzineArticles.com/?expert=Jennifer_L._Wilson
Wednesday 17 February 2010
Sunday 10 January 2010
7 Body Building Tips To Improve All Body Building Programs
These body building tips are very important to your success because in addition to making almost all body building programs much better, they will also help you to prevent common injuries that a lot of bodybuilders suffer from.
When it comes to body building or any physical activity you have to be ready for the possibility of an injury and do everything possible to prevent one from occurring in the first place.
That's what these body building tips will do for you.
If you ignore this possibility or train in such a way that you are putting yourself at risk you'll never reach your goals. Any injury even one that is very minor can lessen the effectiveness of your body building programs and prevent you from training altogether.
Let's take a look at how to prevent injuries from happening and how what the best methods are for quick recovery if you do experience an injury.
Here are some body building tips that work just as good for beginners as they do for the more experienced bodybuilders.
Body Building Tips # 1: Prevention is the best medicine.
You've heard body building tips like this one before because it's true. You can prevent most injuries in the gym from occurring in the first place. Keep your mind on what you're doing and go to the gym with a plan.
If you're just walking from one exercise to another with no clear goals or plan in mind you will eventually injure yourself. This can occur when you create a muscle imbalance.
For example, if you always work your quadriceps (the muscles on the front of your thigh) and don't work your hamstrings (the muscles on the back of your thigh) in the same manner, you will create a muscle imbalance.
You will have one stronger muscle pulling against a weaker muscle. In this case, you will likely injure you knee.
Body Building Tips # 2: Warm up properly.
Warm up before you lift weights and do it every time you go to the gym. Regardless if you're doing high reps with light weights or low reps with heavy weights, you must adequately warm your muscles.
Start by doing 5 - 10 minutes of light cardio work on a stationary bike or treadmill. Then before each exercise take approximately 40% of the weight you'll be using and do a couple sets of 10 - 12 reps.
Body Building Tips # 3: When to stretch. Do your stretching at the end of your workout for best results. The more flexible you are the less likely you are to get injured during a lift. It also reduces recovery time.
Body Building Tips # 4: Always use proper weight lifting techniques.
Using a proper weight lifting technique on each and every lift on all of your weight lifting exercises is crucial when bodybuilding.
Improper weight lifting techniques include bouncing or jerking motions and even using an unsafe grip. Performing your body building programs like this can cause your muscles to over extend, among other things, resulting in an injury.
If you are not using proper weight lifting techniques 100% of the time you will at the very least not make the gains you are capable of. In addition, the possibility of injury greatly increases.
Injury caused by a failure to adhere to proper lifting techniques can range from ligament & tendon strains to more severe injuries such as a tearing of the muscle itself.
Body Building Tips # 5: Stay focused on what you are doing.
If you are not focused on what you are doing you will not be able to push your body enough in order to make positive gains. A lack of concentration or becoming distracted can result in serious injury as well.
Constantly staring at members of the opposite sex or talking with friends during body building programs has led to many people hurting themselves over the years.
You also run the risk of injuring someone else in the gym.
Almost all body building programs will require a period of lifting heavy weights. During these weight lifting exercises you have to concentrate and pay close attention to everything you are doing, from the second you walk into the gym until you leave.
Body Building Tips # 6: Don't wait for any body building injury to get worse. Rehabilitate as soon as possible.
One of the biggest mistakes most body builders make is not getting the proper treatment immediately. In addition, if you feel even the most minor amount of discomfort during any body building exercise, stop and leave the gym.
If you continue on with any body building programs after a minor injury, you could make the injury much worse. It's much better to leave the gym early rather than make the situation worse and end up missing many weeks of training.
Injuries that can be considered very slight will usually just require a day or so of rest and maybe application of ice. If you suffer a more severe injury then you need to consult a doctor just to be on the safe side.
Body Building Tips # 7: Use specific supplements.
There are some body builder supplements available that may help to strengthen joints, repair minor injuries and get you back on your body building programs much quicker.
Key body builder supplements will enhance recovery and support your body building efforts
These body building tips are basic but they are also very important. Incorporate all of these body building tips into your routine and you'll see better results and avoid injury.
Patrick Mckeeman has very quick, easy & effective health & fitness solutions for you. For extensive information on body building tips & information on good body building programs please go to: http://www.man-health-fitness-solutions.com/body-building-tips.html
Article Source: http://EzineArticles.com/?expert=Patrick_Mckeeman
When it comes to body building or any physical activity you have to be ready for the possibility of an injury and do everything possible to prevent one from occurring in the first place.
That's what these body building tips will do for you.
If you ignore this possibility or train in such a way that you are putting yourself at risk you'll never reach your goals. Any injury even one that is very minor can lessen the effectiveness of your body building programs and prevent you from training altogether.
Let's take a look at how to prevent injuries from happening and how what the best methods are for quick recovery if you do experience an injury.
Here are some body building tips that work just as good for beginners as they do for the more experienced bodybuilders.
Body Building Tips # 1: Prevention is the best medicine.
You've heard body building tips like this one before because it's true. You can prevent most injuries in the gym from occurring in the first place. Keep your mind on what you're doing and go to the gym with a plan.
If you're just walking from one exercise to another with no clear goals or plan in mind you will eventually injure yourself. This can occur when you create a muscle imbalance.
For example, if you always work your quadriceps (the muscles on the front of your thigh) and don't work your hamstrings (the muscles on the back of your thigh) in the same manner, you will create a muscle imbalance.
You will have one stronger muscle pulling against a weaker muscle. In this case, you will likely injure you knee.
Body Building Tips # 2: Warm up properly.
Warm up before you lift weights and do it every time you go to the gym. Regardless if you're doing high reps with light weights or low reps with heavy weights, you must adequately warm your muscles.
Start by doing 5 - 10 minutes of light cardio work on a stationary bike or treadmill. Then before each exercise take approximately 40% of the weight you'll be using and do a couple sets of 10 - 12 reps.
Body Building Tips # 3: When to stretch. Do your stretching at the end of your workout for best results. The more flexible you are the less likely you are to get injured during a lift. It also reduces recovery time.
Body Building Tips # 4: Always use proper weight lifting techniques.
Using a proper weight lifting technique on each and every lift on all of your weight lifting exercises is crucial when bodybuilding.
Improper weight lifting techniques include bouncing or jerking motions and even using an unsafe grip. Performing your body building programs like this can cause your muscles to over extend, among other things, resulting in an injury.
If you are not using proper weight lifting techniques 100% of the time you will at the very least not make the gains you are capable of. In addition, the possibility of injury greatly increases.
Injury caused by a failure to adhere to proper lifting techniques can range from ligament & tendon strains to more severe injuries such as a tearing of the muscle itself.
Body Building Tips # 5: Stay focused on what you are doing.
If you are not focused on what you are doing you will not be able to push your body enough in order to make positive gains. A lack of concentration or becoming distracted can result in serious injury as well.
Constantly staring at members of the opposite sex or talking with friends during body building programs has led to many people hurting themselves over the years.
You also run the risk of injuring someone else in the gym.
Almost all body building programs will require a period of lifting heavy weights. During these weight lifting exercises you have to concentrate and pay close attention to everything you are doing, from the second you walk into the gym until you leave.
Body Building Tips # 6: Don't wait for any body building injury to get worse. Rehabilitate as soon as possible.
One of the biggest mistakes most body builders make is not getting the proper treatment immediately. In addition, if you feel even the most minor amount of discomfort during any body building exercise, stop and leave the gym.
If you continue on with any body building programs after a minor injury, you could make the injury much worse. It's much better to leave the gym early rather than make the situation worse and end up missing many weeks of training.
Injuries that can be considered very slight will usually just require a day or so of rest and maybe application of ice. If you suffer a more severe injury then you need to consult a doctor just to be on the safe side.
Body Building Tips # 7: Use specific supplements.
There are some body builder supplements available that may help to strengthen joints, repair minor injuries and get you back on your body building programs much quicker.
Key body builder supplements will enhance recovery and support your body building efforts
These body building tips are basic but they are also very important. Incorporate all of these body building tips into your routine and you'll see better results and avoid injury.
Patrick Mckeeman has very quick, easy & effective health & fitness solutions for you. For extensive information on body building tips & information on good body building programs please go to: http://www.man-health-fitness-solutions.com/body-building-tips.html
Article Source: http://EzineArticles.com/?expert=Patrick_Mckeeman
Sunday 6 December 2009
2 Keys to Body Building Safely
Body building is one of the most popular pastimes for men and women everywhere who are looking to improve there physical appearance and wellbeing. Few things can change the way our bodies look as quickly as basic body building training. And this is indeed the main reason why men and women the world over participate in body building. They want to their body to look and feel better than it does now.
Unfortunately there are some inherent risks in body building training that are often over looked or not even considered when someone begins a training program.
There are two major risks that need to be looked at when you are considering starting a body building training program. Incorrect training and overtraining.
Overtraining could be looked at as a form of incorrect training, but many very experienced athletes and body builders, while understanding how to train correctly just simply do too much of it. So it is useful to consider it on its own.
And the remedy is simple. Rest.
While regular training is essential to achieve results in body building, what you do between training sessions is equally important. Muscles actually grow during rest, not during exercise.
When you are doing any kind of weight training, the muscles of the body are actually being damaged due to the load we are placing on them during training. When we then rest, assuming that there are adequate nutrients available, the body re-builds and grows. While the stimulus for muscle growth certainly occurs during training, the muscle growth itself, occurs during rest.
There are often strong psychological factors at work with the overtraining body builder. By training regularly a habit is formed that is linked to increases in fitness and energy level as well as a positive change in how our body looks. We look healthy and we feel stronger.
We understandably want to do more training because we like how we feel and look. And we certainly do not want to stop and take a day off every couple of days.
But that is exactly what we need.
Constantly pushing ourself to our limit is not the way to go. The No Pain No Gain motto of many strength athletes, while true up to a point, is often the very reason why athletes injure themselves. Train hard, rest hard, may be a more useful motto.
But training hard is not enough. We need to know how to train specifically so we can consistently achieve our goals in as safe a fashion as possible.
Incorrect technique is without a doubt the biggest risk a beginning body builder has to contend with. While most people if given a weight will have some idea of what to do with it, being able to lift safely while at the same time productively is not a skill that comes naturally to most people.
Incorrect technique becomes especially problematic as the weight we are lifting begins to increase. Minor flaws in technique become magnified dramatically as we begin to approach our strength limits, with injuries often occurring.
The easiest way to prevent this is to simply learn the correct technique when you begin your body building training. Today there is a wealth of information available to teach you how specifically you can train safely and productively, without necessarily needing to join a gym or hire a personal trainer.
Body building is a fantastic way to get fit and change your body shape. It is also very safe as long as you use common sense and learn how to do it correctly from the start.
Regular correct training interspersed with periods of rest when backed up with adequate nutritional support, will allow you to achieve your body building goals, safely and consistently for as long as you choose to continue training
For the best source of information on how to build muscle and achieve all your body building goals check out the review at "The Truth About Building Muscle" for a very comprehensive straight to the point course on how to develop the kind of body you have always wanted.
Article Source: http://EzineArticles.com/?expert=Lincoln_Wade
Starting my program on 4th of January 2010 I've used the run up to Christmas to prepare all the resources I'll need to make my bodybuilding program as successful as it can be by using the correct methods and procedures in my excercise and weight training, diet and nutrition choices and overall lifestyle.
I will weigh myself on the 1st of each month and keep a photo and digital record in my own pocket book. I'll also keep a written diary of my dietery intake and the main events of my day.
I plan to; train at least 3 times a week, Lift a sufficient weight, getting the right amount of rest and relaxation as often as I can, and think positively about my progress.
I'll get back to you on the 3rd of January 2010 with all the info.
Bye for now have a merry Xmas and a happy New Year.
Michael.
Welcome to 2010 One and all. Even if I've not started I hope you've decided to begin your program with determination and resolve.
Due to a cold and sore throat towards the end of the year, I postponed the start of my program choosing to heed the warning, 'Prevention is better than cure' and as I'm not fully recovered, will delay my program for another week or so. I'll keep you posted just as soon as I start.
Bye for now.
Unfortunately there are some inherent risks in body building training that are often over looked or not even considered when someone begins a training program.
There are two major risks that need to be looked at when you are considering starting a body building training program. Incorrect training and overtraining.
Overtraining could be looked at as a form of incorrect training, but many very experienced athletes and body builders, while understanding how to train correctly just simply do too much of it. So it is useful to consider it on its own.
And the remedy is simple. Rest.
While regular training is essential to achieve results in body building, what you do between training sessions is equally important. Muscles actually grow during rest, not during exercise.
When you are doing any kind of weight training, the muscles of the body are actually being damaged due to the load we are placing on them during training. When we then rest, assuming that there are adequate nutrients available, the body re-builds and grows. While the stimulus for muscle growth certainly occurs during training, the muscle growth itself, occurs during rest.
There are often strong psychological factors at work with the overtraining body builder. By training regularly a habit is formed that is linked to increases in fitness and energy level as well as a positive change in how our body looks. We look healthy and we feel stronger.
We understandably want to do more training because we like how we feel and look. And we certainly do not want to stop and take a day off every couple of days.
But that is exactly what we need.
Constantly pushing ourself to our limit is not the way to go. The No Pain No Gain motto of many strength athletes, while true up to a point, is often the very reason why athletes injure themselves. Train hard, rest hard, may be a more useful motto.
But training hard is not enough. We need to know how to train specifically so we can consistently achieve our goals in as safe a fashion as possible.
Incorrect technique is without a doubt the biggest risk a beginning body builder has to contend with. While most people if given a weight will have some idea of what to do with it, being able to lift safely while at the same time productively is not a skill that comes naturally to most people.
Incorrect technique becomes especially problematic as the weight we are lifting begins to increase. Minor flaws in technique become magnified dramatically as we begin to approach our strength limits, with injuries often occurring.
The easiest way to prevent this is to simply learn the correct technique when you begin your body building training. Today there is a wealth of information available to teach you how specifically you can train safely and productively, without necessarily needing to join a gym or hire a personal trainer.
Body building is a fantastic way to get fit and change your body shape. It is also very safe as long as you use common sense and learn how to do it correctly from the start.
Regular correct training interspersed with periods of rest when backed up with adequate nutritional support, will allow you to achieve your body building goals, safely and consistently for as long as you choose to continue training
For the best source of information on how to build muscle and achieve all your body building goals check out the review at "The Truth About Building Muscle" for a very comprehensive straight to the point course on how to develop the kind of body you have always wanted.
Article Source: http://EzineArticles.com/?expert=Lincoln_Wade
Starting my program on 4th of January 2010 I've used the run up to Christmas to prepare all the resources I'll need to make my bodybuilding program as successful as it can be by using the correct methods and procedures in my excercise and weight training, diet and nutrition choices and overall lifestyle.
I will weigh myself on the 1st of each month and keep a photo and digital record in my own pocket book. I'll also keep a written diary of my dietery intake and the main events of my day.
I plan to; train at least 3 times a week, Lift a sufficient weight, getting the right amount of rest and relaxation as often as I can, and think positively about my progress.
I'll get back to you on the 3rd of January 2010 with all the info.
Bye for now have a merry Xmas and a happy New Year.
Michael.
Welcome to 2010 One and all. Even if I've not started I hope you've decided to begin your program with determination and resolve.
Due to a cold and sore throat towards the end of the year, I postponed the start of my program choosing to heed the warning, 'Prevention is better than cure' and as I'm not fully recovered, will delay my program for another week or so. I'll keep you posted just as soon as I start.
Bye for now.
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