Body Building: Don’t Get Ahead of Yourself

All young and beginning rookie bodybuilders look at the Muscle and Fitness, Flex and Men’s Health magazines and see all those big, tough muscular guys advertising bodybuilding supplements to reduce fat, make you stronger and to make you BIGGER.

This is all-good and gives you great motivation but young teens like myself once did think that the supplements make you big. Little do we know that those professional bodybuilders do a hell of a lot of hard work in the gym and most properly take a few things that they do not advertise.

You must realize that to get big and look good you must do the hard work- you must pay your dues first! Then you will reap the rewards so to speak.

What I am trying to say is if you’re under 19 and haven’t been serious about lifting weights before, but you are now, start weight training first for about 2 - 3 months before buying supplements.

People will say I am crazy–that’s fair enough–but hear me out. If you have never lifted seriously before you will make gains, you will make gains in your size, fat loss and muscularity in the first 2- 3 months that even without supplements you will notice and so will all your peers. After the first 2 - 3 months you will steady out and struggle to put on the same gains as the first 3 months.

After paying your dues for the first 3 months, lifting heavy and safe doing all the compound exercises to put on the mass and lose the required fat, you should consider your basic supplements.

Although you can get some supplements, do not buy 3-4 supplements at once. You should start with the most used supplement PROTEIN POWDER. Buy some protein powder first and start using it. Take it 2 - 3 times a day. This will help rebuild the muscle and promote muscle growth, as well as help meet your daily protein requirements.

Then, after about 2 weeks to a month get some CREATINE. Creatine is produced naturally in the body, although in minimal amounts so taking creatine will give you greater energy in your workouts and your muscles will grow. Creatine has been researched and has shown the best results. The number of compliments it has received has won the world over. It is the most popular supplement going. Creatine does have a couple of drawbacks; however, creatine maximizes water intake by the muscles, thus meaning you have to drink more water (1-2 gallons per day (4-6 liters)). Also, you must load with Creatine. I have found you can load 2 ways with Creatine: 1. the way on the back of the pack (the directions) or 2. take 20 grams (week 1), 5 grams (week 2), 10 grams (week 3), and then 5 grams (week 4). After the forth week have a rest for a minimum of 1 week, but no more than 2 weeks and then start over.

Also buy some MULTIVITAMINS. These are crucial for bodybuilders and especially for teens. We are still growing and we need more to help us recover from activity. Get a good multivitamin idea from the forums. They have some good ones.

Those are the 3 main supplements for us teens to try and get our hands on. Remember, taking supplements aids weight training, weight training does not aid supplement intake. This means that supplements don’t make muscles grow. The time and intensity in the gym does, along with proper food at home or school.

Hope this helped.

James Sadek writes for Body Building website that provides body building workout plans , recipes and articles to keep the body in shape and healthy.

June 10th, 2008 - Posted in info bytes | | 0 Comments

Health and Fitness: Working Out the Proper Way

When starting out a workout program, you need to start slow. You can set your program up in a 4-6 week phase. Each week you try to do a little more than the previous week. This process allows your body to prepare for the workout it is about to endure, as well as helping to prevent any injuries to yourself. One very important thing to remember is form. While you are doing your exercises, you need to make sure that your form is perfect. If you do not do this, then you stand a very high chance of no performance gain or of hurting yourself. Another good rule of thumb is to take it slow. The biggest thing that you can do for your workouts is to stretch both before and after your workout.

The first week you should try to pick one exercise for each part of your body. Perform these exercises with no weight or just a bare minimum of weight. Remember, you can always increase the weight in progressive weeks of your workout plan. Do each exercise for only one set at 10 to 15 reps. Once you have done each exercise once, you are done. In week one, you will only do the exercises in this routine once. Keeping in mind that you will be sore after your workout, you need to space your routine so that you have a couple days for rest in between.

The second week you will keep doing the same exercises that you had done in week one, but you will add weight to your exercises. Your end goal is to have made it up to enough weight that you can only do 15 reps of each exercise. However, you need to slowly add the weight so that you don’t over-tax or injure yourself. A good idea would be to write down how much weight that you use so that you will know for sure how much you will need next time. Also this will give you a base line of where you started from. So you can look back several weeks from and see how you have improved. You still are only going to perform your routine twice in week two. Again, make sure that you give yourself at least one day break in between days.

Weeks 3-5 are where you are going to start your major changes. What you want to start doing is once you reach 16 reps, add 3-5 pounds of weight and drop your reps back down to ten. Once you get back to 16 reps, you will add more weight. This is a good and safe way to build up your body. At the start of week 4 you will add a third day to your work out week. You always need to have a day of rest in between workouts so that your body has the chance to recover.

Once you hit week 6, you will add a complete set to your exercises. So now you will be at a total of 2 sets of each exercise each day, 3 times a week. By this time your body will be capable of taking on another set of exercises because you have slowly worked up to it in the prior weeks. You would maintain the two sets per exercise until you were comfortable adding another set to your routine.

By starting your routine out slow and with little to no weight, you allow your body to recover and also have less of a chance of injuring yourself. When you try to skip stages you run a higher risk of injury. You must also remember not to do the routine daily as your body won’t have any chance to recover from the workout.

Zack Fair writes for online fitness retailer UltimateFitnessGear.com that offers the best deals in getting P90X workout, Power 90, Hip hop abs , and Turbo Jam.

June 10th, 2008 - Posted in info bytes | | 0 Comments

Physical Fitness: A key to a Healthy Lifestyle

Physical fitness is paramount in maintaining a healthy lifestyle and healthy quality of life. Physical exercise has been shown to help you maintain a healthy weight, as well as build and maintain bone density, muscle strength and joint mobility. Physical exercise also promotes physiological well-being and can reduce risks during surgery and helps to strengthen the immune system. All-in-all, there are numerous benefits to staying fit and keeping a healthy lifestyle.

Staying physically fit and getting into shape are both really easy to do. You just have to be willing to put in the time required to achieve your goals. When starting a new workout program you need to keep in mind a couple of things. Knowing what the end result you want to achieve is one thing. Is it loose 15 pounds? Is it to gain muscle mass? All of these things need to be considered before you pick a workout plan. You also need to set obtainable goals. One of the best ways to stay committed is to find a work out partner who is also serious about working out to better themselves. Without the intestinal fortitude and dedication, you will set yourself up for another failed attempt to better yourself.

The first step is always the hardest to take when getting into a routine. So start slow and build yourself up gradually. Start with slow walks for short distances. Gradually start increasing your distance until you feel comfortable with your route. Once you have set a distance that you would like to walk, start timing yourself. The first trial that you do should set what is called your base time. This is the time that it takes you to walk the course at your normal speed. Once you have established your base time, every week increase you speed. What you would like to build up to is walking at a brisk pace for the entire distance. Once you have gotten to where you can walk your set distance as fast as you can and still have energy left over, increase your distance. You can also add small free weights that you hold in your hand while you walk. This will increase arm weight and will be more physically demanding. If you are past the walking stages or a jogger or a runner, the same process is applied. Start slow and build up gradually. Always remember that if at any time you feel faint, unusually high heart rate, profuse sweating and or disorientation, stop immediately. Even though working out is meant to make you a healthier person, if you push yourself too hard and your body is not prepared for it, you could have serious consequences.

The bottom line is that you need the willpower and dedication to pick a workout plan and stick to it. You will not get in shape or improve your health by taking shortcuts or cutting edges. This is your health that you are trying to improve and you are the only one who can ensure success.

June 10th, 2008 - Posted in info bytes | | 0 Comments

Getting a loan in Australia

If you are from Australia, be sure to check out OopsHomeloans.com.au , they are a bad credit loans provider in Australia in which will be a great aide in this days economic crisis. It’s bad enough that the economy is kind of low right now, but having a bad credit record at these times is worse.

But don’t worry, that is where lending specialists come in like Oops. The company understands that financial issues happen to the best of us, and even if the bank rejects your application, Oopshomeloans will not. Simply contact them and do your transactions online. For sure you will get that break you are looking for!

March 25th, 2008 - Posted in info bytes, promotions | | 0 Comments