Natural Bodybuilding
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Natural bodybuilding is a growing trend that has been fueled by the negative public opinion of steroids. It is no secret that bodybuilders are the most prolific users of steroids and other supplements. However, the steroid controversies in baseball and other pro sports have led to a backlash against their use.
In addition, due to the desire by some to make bodybuilding an Olympic sport, several natural bodybuilding organizations were founded on the principle that no substance banned by the International Olympic committee may be used.
There are multiple natural bodybuilding organizations, and each has a different list of banned substances. Probably the most comprehensive lists are those that are identical to the IOC’s. This bans substances of several categories, including anabolic steroids, stimulants, narcotic analgesics, diuretics and peptide and glycoprotein hormones.
Weight Training: Post Workout Soreness
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If you have been working out for quite sometime, you would probably know the feeling of post workout muscle soreness. Almost everyone, if not all, feels sore and pain in some parts of the body after a vigorous workout.
Most of the time, it sets in within 24 to 48 hours after the workout, but can be as long as a week. This long delay of the feeling of soreness is known as DOMS or “delayed onset muscle soreness” and is not unusual to bodybuilders.
Medical professionals and scientists are not really sure of the exact cause of muscle soreness, but their hypothesis makes good sense. They say that the soreness is due to the muscle tear that happens after a workout. Whenever a person works out, depending on the intensity, the muscles tear down but in a microscopic sense. After the torn muscles are fully recovered, new muscles will grow which are much bigger and stronger than before.
Bodybuilding & Steroids
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It is fair to say that steroid use among competitive bodybuilders is a common thing. In fact, other than the branch of natural bodybuilding, almost all competitive bodybuilders have tried steroids at some point.
However, with the growing storm over the steroid controversy in baseball and other pro sports, a negative public opinion against the use of steroids has developed. It is also important to remember that anabolic steroids are a controlled substance, and are illegal to have or distribute.
Steroids are relatively simple organic molecules that have important chemical functions in the human body. They are the hormones that act as chemical messengers and are produced by the endocrine system.
Bodybuilding Supplements
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Working out as a bodybuilder, your diet should contain 55-65% carbohydrates, 20-25% protein, and 15-20% fat. A great way to ensure your body gets the nutritional requirements needed when bodybuilding is to take nutritional supplements.
They should not be used to replace foods, but to enhance your diet and provide extra protein, minerals, and vitamins. Most dietary supplements available for muscle growth are protein enhanced supplements, since protein is the building block muscle.
Once you’ve learned the basics of all around nutrition, meal content, and timing, you can progress further by directing some of your efforts towards targeted supplementation. Supplement your diet with purpose.
Teen Bodybuilding & Weight Training
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Many teenagers look at their still skinny physiques and think they need to start lifting weights in order to grow. While it is true that a good exercise plan can be beneficial to a teen, there are some dangers to starting to vigorous a plan too early. Here are some tips for the potential teen bodybuilder:
Do not start too early – A teen will not have grown enough to support lifting weights until they are 15 or 16 years old. Starting before this point can cause injuries and lead to developmental problems.
If you want to exercise at a younger age, concentrate on cardio and aerobic activities. This way you will build the stamina and flexibility that you will need for real bodybuilding once your body develops further.
Bodybuilding – Warm Down Techniques
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Most bodybuilders know the importance of warming up before beginning their workout. They know they need to loosen all the major muscle groups and increase their flexibility and lubrication of the joints before lifting weights in order to prevent injuries and gain the most benefit from their workout.
However, it is also important to take the few minutes required after your workout to do a proper cool down. By doing so, you allow your heart rate to decrease smoothly to a normal rate and allow your muscles to relax gradually. This prevents them from over tightening and can eliminate or at least reduce the incidence of sore muscles the next day.
Bodybuilding Warm Up Techniques
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Before you begin your full set of exercises, it is important to warm up. A few warm up exercises will take only minutes, yet will help prevent injury and make your workout more efficient. Warming up prepares your joints and muscles for the heavier work ahead.
Your warm up may consist of 3-4 parts: cardio to increase body temperature, stretching to prevent injury, calisthenics, and exercises.
Start by doing some cardio to raise your body temperature. For 5-10 minutes, run on a treadmill. Or for those who are bodybuilding at home, take a run around the block.
Bodybuilding: Gaining Muscle Mass
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The purpose of bodybuilding is to gain muscle mass. To be precise the stated purpose is to develop the overall body, but since that is associated with large and defined muscles, the first step for any bodybuilder is to increase their size. This is done through two ways, resistance training and diet.
Resistance training is the most important part. This is the weight lifting, the pumping iron that everyone immediately thinks of when considering body building. The only way to make your muscles bigger is to break them down and build them up again. You will need to lift weight, a lot of weight, in order to accomplish this.
The beginner will want to hit the gym at least three times a week (preferably more often). Using a set of core exercises, work the major muscle groups regularly. When trying to gain peak mass, one will want to do reps to failure.
Working Out : A Good Gym Should Have…
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There are many things to consider when looking for a gym membership. First on the list should be your goals. Are you looking just to lose some weight or are you set on sculpting your body into competition material? Once you have your personal fitness goal, it is time to start visiting gyms.
Choosing a gym is a personal matter. It is important that you feel comfortable where you work out. If you are uneasy, you are less likely to keep up with your routine. A good idea is to visit the gym several times at different times of the day to judge its cleanliness of the machines and locker rooms as well as the friendliness of the staff. The staff should keep the equipment in perfect working order, but does not need to be brand new. The fitness floor itself should be clear and clean.
Working Out At Home Or At The Gym?
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Going to the Gym or Working out at Home: Pros and Cons
When it comes to achieving your health and fitness goals, you have two options – you can either join a gym or work out at home. Purchasing home fitness equipment can be an excellent investment, but it may not provide you certain advantages that you may gain by going to the gym. Likewise, a gym may also not provide you certain advantages that you may gain by working out at home. Therefore, it is better if you know the pros and cons of each, as it will help you take your decision.
The following information intends to give a clear picture of various advantages and disadvantages of both options. Go through each one, as it will certainly help you decide which option is better for you.
