Body Building Tips–Sculpt Your Body The Right Way

March 11, 2009 by  
Filed under Bodybuilding and Sports Supplements

Body building has become popular either as a past time or a sport mainly because of the benefits one gets from it. Aside from improving physique and physical strength, it also generally results to a healthier body. Body building also builds discipline and subsequently, confidence.

However, to get the most out of your body building program, you need to be faithful to it. As much as possible, you should follow every instruction to the dot. It may sound restrictive but as with anything else, there is always that right way to do it.

It might prove daunting at first to see other people’s progress and achievements and make it yours. But with the right amount of diligence and perseverance, you too can achieve the results that you aim for. To help you, presented here are some body building tips that can aid you as you go through your body building program. Take some time to read and absorb as much as you can.

• Set goals – a mission always has a goal, and body building is sort of a mission. Different results take different degrees of dedication and amount of time. You can choose whether you do it for competition or merely for its physical benefits. The important thing is to have a target that will keep you focused and dedicated.

• Consult those who know – body building also involves risks. These risks can be minimized by taking advice from people who know a good deal about body building. Some people can even plan a good body building program that will work best for you.

• Balance your workout – a superb body builder looks good all-around. Work to develop your whole body other than specific areas like arms and chest. Proportion also counts, not just size.

• Be conscious of what you eat – your body building program must go hand in hand with a well planned body building diet. Nutrition is of utmost performance for people who want to get a great body. Focus on proteins to build those muscles. Complex carbohydrates can provide energy without risking too much weight gain.

• Wear appropriate Gear – while working out, use the proper body building gear. They are designed to maximize safety and comfort during your routine.

• Get some rest – as much as you want to train longer to get faster results, body building isn’t all about working out. Rest is also an integral part of your program since most of that muscle growth and repair happens when you are at rest.

• Stay focused – always keep in mind that you have goals to achieve. It is best to keep your eye on the goal for you to gauge how much more you need to go. This can help you improve your program to get your desired results.

• Don’t overdo it – a very important reminder. Be aware of your limits and never push your body to exhaustion. Injury is a very big risk for people who push themselves to the limit.

Most of all, remember that body building is supposed to be fun. Enjoying what you do is the primary factor that will keep you in the program. It is a thing that you love to do, never a thing you must do.

Body Building Diet Essentials

March 11, 2009 by  
Filed under Bodybuilding and Sports Supplements

Body building isn’t all about going to the gym and working out those muscles to surrender. It is also about proper nutrition. Weight training basically breaks down the cells in the muscles causing the need for the body to repair it. As the body replenishes the health of muscles, it also makes it stronger. This muscle growth is what body builders are after to better their physique.

However, these repairs will be minimal if the right nutrition is neglected. There is that need for body builders to focus on foods which help in this process and those which can further enhance the body. Body building nutrition, though, isn’t as varied as one might think. It generally consists of:

• Protein – the building blocks of life; this makes up the muscles. A high protein diet, therefore, ensures adequate repair and growth among muscle cells. Aside from muscle repair and growth, protein also increases the metabolism being a hard food to break down. It also assists in the efficient release of energy from carbohydrates. Protein-rich foods include lean red meat. Meats approximately contain 7 grams of protein per ounce. Leaner meats are better choice since they contain less fat per serving. Chicken meat and fish meat are good sources of protein. Eggs and dairy products also contain a good amount of protein. For vegetarians, beans, especially soy, is a great source of protein, as do nuts and seeds.

• Carbohydrates – these are the body’s main source of energy. And body building exercises require a huge amount of energy to perform. An important thing to note though is that not all carbohydrates are recommended. For body building, low-glycemic or complex carbohydrates are advised. This is because this type of carbohydrate allows a timed release of energy. High-glycemic, or simple carbohydrates, though is still necessary after a workout so that a body builder can replenish his/her glycogen level. Sources for complex carbohydrates include oatmeal, sweet potatoes and corn. Broccoli, carrots, cauliflower and green beans are also good sources of complex carbohydrates. They are also good sources of dietary fiber which aids in digestion.

• Healthy fats – it is emphasized here that the fats to be consumed must be healthy. This is because there are fats, namely saturated fats and trans fats, that are simply unhealthy and counterproductive in a body building diet. While taking a back seat to carbohydrates and even further back to proteins, fats are still important because it is involved in most chemical reactions of the body. Its use is especially seen during hormonal production. Testosterone is a hormone and is essential in muscle building. Although a body builder won’t be taking much, daily requirement still needs to be filled. Canola oil, peanut butter and flaxseed oil are good sources of healthy fats.

An efficiently designed body building diet goes well with a good body building program. Diet and nutrition must always go hand in hand with the body building workout for best results. Body building supplements can also help greatly so don’t hesitate to use one if you feel you lack in some aspects.

Body Building and Its Three Main Strategies

March 11, 2009 by  
Filed under Bodybuilding and Sports Supplements

Body building is a process where an individual maximizes the growth of his muscles. This is usually done through strength training and consumption of high protein substances. Body building has also been a competitive sport since the late 19th century. Body builders display their physiques in front of judges who judge based on aesthetic appearance. Aside from being a competitive sport, body building is practiced by men and women simply to improve physique and esteem.

Body building requires various strategies to be able to achieve the desired results. There are three main strategies, and they are:

• Weight training – weight training in body building actually causes micro-tears in the worked muscles. These tears are called microtrauma, a fancy term given to small injuries in the body. This is evident in the pain and soreness experienced after the exercise. The body will naturally repair these damages, replacing the damaged cells with better ones, and thus promoting cell growth. As the muscles get used to the activity, soreness will eventually lessen.

• Nutrition and supplements – body building diet will consist mostly of carbohydrates and protein.

o Carbohydrates supply the huge amount of calories needed by a body builder. Slow digesting carbohydrates, the low-glycemic types, are preferred since they give a more stable release of energy than the high-glycemic variety.

o A vital part of a body building diet is protein. Mainly responsible for muscle repair and growth, body builders need high protein foods in greater amount than ordinary people. Any kind of meat is an ideal source of protein, though the exact type of meat is highly debatable. Casein and whey are also popular protein source, with whey being a common ingredient in supplements. Meals are also eaten more frequently by body builders, about five to seven times a day. This is to promote a higher metabolic rate and control consumption amount to minimal levels.

o Aside from the nutrition taken from foods, supplements are also a source for nourishment as well as a catalyst for several body enhancing processes. An example is fat burning supplements which increases the rate at which fat is burned in the body.

o While strictly controlled and less popular, body builders can also resort to substances like anabolic steroids. One needs a prescription in order to acquire steroids legally. Like all other drugs, steroids are not without side effects which often include male pattern baldness, acne, and testicular atrophy, among others.

• Rest – the repair and growth of muscles intended by a body builder occurs when he is resting. Rest and sleep gives the muscles the chance to recover from the damages incurred during an exercise. Eight hours of sleep will suffice for most people. Others may require more while others can do with less. Naps are also helpful especially during the peak anabolic phases.

In body building there is always that chance to overdo something which could prove dangerous. If ever this sport will interest you, either as a past time or a professional endeavor, it is best to work with an expert to come up with a body building program that will certainly be safe and work for you.

Steroids–What You Need To Know

March 11, 2009 by  
Filed under Steroids

Steroids have long been known to be performance enhancers. Steroids are naturally found in the body in the form of hormones like testosterone and estrogen.

Steroid in sports has been frowned upon by most because athletes use it to improve their performance in competitions. This competitive edge that results from steroids use is seen as unfair and thus, devoid of the spirit of real sportsmanship.

Athletes, though, still use steroids, risking banishment from sports bodies or even arrests.

There are generally two types of steroids. The first type is called cortical steroids. These are hormones that are not produced in the adrenal gland. This type of steroids suppresses inflammation and thus is good for arthritis patients. This type is usually the “medical” one.

Another type of steroids is called anabolic steroids. It is where testosterone falls under. What it does is promote muscle growth by protein synthesis. This results in a gain in mass and strength. It also makes the user feel good about himself and aids in recuperation faster. The effects of these anabolic steroids are what tempt athletes like body builders, runners and baseball players to use illegal steroids.

One, though, needs to see not only the perceived benefits of the use of steroids. Steroids are disliked not only for the unfair advantage it grants but also for its adverse side effects. Numerous studies have been made about it. And the findings are not to the steroids’ advantage. A common contention is that since steroids, like testosterone, are already present in the body, having more doesn’t really matter. Well, here are some side effects of steroids that tell us to never mess with chemistry.

• Acne – while not really a life-threatening issue, there is a need to mention acne for the sake of argument. This is caused by sebaceous gland being active due to chemical reactions happening after the introduction of testosterone. And acne is not just the price one pays.

• Enlarged breast – a real problem among men. This stems from excess testosterone from steroids being converted by the body to estrogen. Estrogen in turn triggers breast growth like in women. The last thing a man needs when posing macho after a victory are man-boobs.

• Baldness – male pattern baldness predisposition occurs in men, and steroids use can result to prematurely triggering it.

• Virilization – a process by which women acquires the characteristics found in men like a deeper voice and excessive body hair growth. Boobs for men and suave for women.

• High blood pressure – enhancing performance without the body getting used to it means the body is pushed to the limit. High blood pressure results from this over exertion.

While most of the presented seems to be image-related, there are growing concerns that steroids can actually cause liver damage, kidney problems and psychosis. What it all comes down is to the choice between success and well-being. While athletes are actually balancing this two, steroids seems to tip the scale towards success and away from well-being and even fair play.