Archive for the 'Bodybuilding' Category

Hardgainers Tips to Increasing Muscle Mass Fast

Published
by
Stephen Dale
on November 15, 2008
in Bodybuilding
. 0 Comments
by Stephen Dale

There are countless oridinary men and women that regularly go to a gym in order to increase lean body mass. They strive for a much improved body shape but all too seldom they do not accomplish their goals.

As the months pass by they become ever more irritated with their shortage of mass gains.

This can be a regular occurrence for someone having a strong desire to develop their physique, which is why many body builder’s quit, thinking that they are by some means unable to increase body mass.

So why does this occur to so many people and what can you do to resolve it?

From my knowledge, those of us who do not make extremely good muscle increases at the gym make the same mistakes over and over again.

Read on below to see if you are making these everyday errors, with solutions for every problem.

Some people choose the completely wrong workout program to achieve their aims, often following professional workouts from bodybuilding books.

This is no use for the typical man or woman, and in particular for novices.

In order to increase muscle mass you should train for around 45 mins with heavy weights, doing 2-3 sets per exercise. Keep your sets at between 8-15 sets per weight training session.

There is no benefit doing 20 or more sets and sacrificing many hours at the gym.

Doing the same bodybuilding program month after month, even though they haven’t made any evident body mass gains.

In order to encourage muscle growth you must change your workout every 8-12 weeks. Our body’s have a kind of muscle memory so it quickly gets used to the same weight workout you repeat each week.

You therefore need to suprise your muscles by changing your bodybuilding workouts regularly.

Not taking any time off from body building.

I routinely take up to 1 week off in the middle of every bodybuilding workout program.

This gives my body time off to recuperate and recharge. I’ve done this for several years now and I haven’t had a bad injury while doing so.

An additional advantage is that I often experience increased strength after I’ve taken a week off.

Bodybuilding training on successive days.

Doing body building programs that involve using heavy weights places a lot of tension on your muscles. It can even take up to 24 hours to re-establish your glycogen energy reserves. Therefore, try to train no more than 2 consecutive days. This will ensure your body can re-nourish itself, resulting in optimal energy when you train at the gym.

You depend on muscle building supplements to compensate for a poor diet.

Many bodybuilding supplements are not anything more than costly marketing gimmicks. They empty your income of hard earned money and do zilch to increase muscle fast. If you spent $75 a week on muscle building supplements, it would make no more than 10% difference to your muscle size.

All workout programs should be prepared around a stable dietary plan.

You have got to ensure that you nourish your body with the nutrients it requires in order to produce lean body mass.

What to do next

In order to build muscle more quickly than you have ever achieved previously, you must ignore the traditional bodybuilding methods that you have picked up in the past from professional bodybuilders in muscle books and magazines.

Hard gainers in particular can adjust their bodybuilding workouts and stop repeating the frequent mistakes I’ve outlined above. Do this and could see some remarkable results!

About the Author:
Discover how to obtain amazing increases in muscle size at Adding Muscle Mass, the home of great muscle building articles and free workout guides.

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How to Lose The Fat and Still Gain Muscle Simultaneously?

Published
by
Donnie Sherman
on November 11, 2008
in Bodybuilding
. 0 Comments
by Donnie Sherman

There are hundreds of new products, pills and routines out there that will claim to be the fastest way to build muscle to burn fat. Some of these products do work. Some of them will make you feel guilty for buying them in the first place. The rest are just a pile of junk and you know it.

Of course there are some that DO work, but they are short cuts that don’t give permanent results. Most of the products come up with a single routine to follow forever. Your body adapts to any routine within 4 weeks. Don’t you wonder why you suddenly get stuck when trying to burn fat and build muscle?

Did you know that muscle burns a lot of fat just to survive in your body? Therefore, the easiest way to burn fat and build muscle is by actually focus on building muscle, and the fat will just go away helping your muscle to grow in the process!

1. Always go for exercises that target major muscles like the Back, Legs, Chest. Doing exercises for these muscles work all the other muscle fibers at the same time. This gives greater growth for the less but highly intense effort! Deadlifts are more intense than doing leg presses.

2. Be progressive in every workout. Put more effort than you did in your previous exercise. You need to improve on your reps, increase weight or do more exercises in less time. This increases the intensity and stops your body from getting adapted and instead keeps growing muscle anticipating another shocker.

3. Stick to fruits, vegetables, nuts, whole grain carbs and lean protein if you really want to burn fat and build muscle at the same time. If you keep eating junk just so you can put on weight, you will end up gaining fat while building muscle. That is an ugly picture.

4. Get rest. This might come as a shocked to you but rest is necessary to build muscle. You don’t build muscle during the workout. It happens during the time you give you rest for your muscles to complete repairs. Take a week off every 8 to 10 weeks for optimum results.

5. When it comes to machines or bodyweight, always go for bodyweight. You’ll be surprised at the results. Unless you want to work the abs using a cable machine for kneeling crunches or cable chops, you are btter off getting super effective results using free weights and body weight movements than using machines no matter how expensive they are!

The 5 simple tweaks or one would say changes to your current efforts can bring great results to your progress in the future. You will lose a lot of fat and get more ripped and defined if you follow the steps accordingly to achieve your dream body in no time!

About the Author:
If you want to get more cutting edge workouts and nutrition tips to take your fat loss and muscle building efforts to the next level, visit my Fitness Site for more details.

What’s The Best Age To Begin Skin Care?

Published
by
Andi Bradshaw
on November 10, 2008
in Bodybuilding
. 0 Comments
by Andi Bradshaw

Maintaining clear, healthy skin is why you should bother and because prevention is easier than correction. Working as an esthetician, I know that most womrn understand the need for twice daily moisturizers, but many still don’t realize the importance of using exfoliators and facial masks. Moisturizing provides under the skin benefits while twice weekly exfoliating gives you immediate topical results.

In your Teens and Twenties, you probably won’t see any real signs of aging unless you’ve spent many long days in the sun. You can expect to see patches of dull or dead facial skin cells which result in a loss of your youthful, natural radiance due to uneven texture. At this age you’ll need to be sure to use a sun screen.

Your THIRTIES will bring skin that begins to look tired and dull, and you’ll begin to see tiny lines around your mouth and eyes and if you have oily skin your pores will begin to enlarge. Now you’ll need to be sure your moisturizers have anti-oxidants because twice weekly exfoliating and twice daily moisturizing with those anti-oxidants is needed to keep your face and neck, youthful and healthy looking. If you’re not using an eye cream, twice daily - you should be.

When you’re Forty-ish, you’ll experience a reduction of collagen and elastin in your skins cells; which holds the moisture that helps to keep skin firm. The lack of firmness results in a deepening of the fine lines you saw in your thirties and they’ll become wrinkles. To help combat that effect, you should include anti-aging or lifting and firming treatments (collagen and elastin) to your twice daily moisturizer.

When you get to your FIFTIES, no matter what type skin you have, you can count it becoming dryer, especially in cold weather. That loss of moisture means you can add the look and feel of relaxed neck and facial skin to your list of aging symptoms, particularly along your jaw line, and your wrinkles become creases. Therefore, your face and neck will need moisturizers with more hydration and vitamins, along with those anti-aging and firming ingredients.

When you reach your Sixties or better, your skin will exhibit extreme loss of firmness as well as the appearance of those sun spots on your hands, face and neck. The skin that was relaxed in your fifties is now sagging skin. The creases above your nose, in your forehead and laugh lines will become furrows and spot dissolvers will need to be added to the strongest possible lifting and firming ingredients in you skin care routine.

This article describes what you can expect if you get to that age group and are not using skin care at all. Of course a little skin care is better than none, but with the above information you’ll know what you need for your skin type and when you need more. Ultimately, using your full twice a day, skin care regimen will pay off with your skin always feeling firmer and looking younger than you really are.

About the Author:
The information in this article was taken from the book “Skin Care for Moms & Other Working Women”. Visit andibradshaw.com for this and other affordable, age appropriate, step by step, illustrated makeup and skin care books. Affordable makeup and skin care books.