Best Exercises for Bodybuilding

Exercise is crucial to any body building regime. We need to feed the mind and the body to ensure optimal success in building muscle. An unhealthy lifestyle, and having processed and high calorie food can result in any number of health problems such as diabetes, high blood pressure, obesity, insomnia, stress-related psychological issues, and cardiovascular problems to name but a few. Exercise not only improves your physical condition, it also keeps you free from stress and tension. Mood swings can be a common thing for overweight people, living on processed foods. Exercise not only helps you to reduce your weight, but also protects you from mood swings.

When we're talking about exercise, a common question for beginners is, "what is the best exercise for me?" Well, the answer is simple and pretty straightforward - weight training. If you have been carrying some excess weight for a while, a few minutes of light exercise won't be enough to kick start your regime. To get real results, you must go for weight training.

You might have been told that building muscle is a long process requiring a lot of time. If you are looking to participate in competitions, then your commitment will need to be high. However, if you are looking to lose weight and gain muscle and shape, then you can build decent muscle reasonably fast. You must concentrate your exercises for each muscle group and follow a low-carb/high-protein diet. If you continue to exercise in this way, you will see pretty remarkable results within a short time frame.

Before starting, grab a book and a pen and capture your workout routine daily, and take regular measurements (size, weight etc) so that you can track your progress. Look around from some useful iphone or tablet apps that might make it easier! Focus your workouts on the main areas of your body - upper body and lower body. Also, you need to focus effort on your "core", the main functional part of your body. Powerful "core" muscles are a necessity as they are essential for your functional movement. It is also a great long term investment in your strength as you age.

Some of the most common and very powerful exercises that can help you to quickly build your muscle include:

Bench Press

Nothing can beat the bench press. It is the one and only upper body exercise that works on nearly every muscle of your upper body. It includes - chest, triceps, shoulders, Lats and other small muscle groups of your upper body. You can perform this workout in two different ways. You can do it by using a machine (there are specially crafted machines for bench press) and plate loaded. However, there are a number of variations also available for this workout. For example, if you are just starting out, try using a bench and some hand weights. If you know your commitment is there, invest in a proper machine, or join a gym. Please note that if you're a beginner you should follow the general workout procedures and guidelines (buy a book, or some magazines with the fundamentals). Also, as there is some risk involved with this exercise, it is recommended that you have a buddy or someone to supervise you in case you get into some trouble. Don't overdo it!

Squats

Squats are another magical workout for your lower body. According to many fitness instructors the squat is the king of all exercises. Like other workouts, it also comes with several variations. However, its primary target areas are - quads, hamstrings, hips and the core of your body. Like the bench press, it is also a somewhat risky workout. It is strongly recommended that you use appropriate pads to protect your neck from injury and don't add too much weight. Again, until you are sure your commitment is there, try using sacks of potatoes or something similar as the weights. If you are good to go, invest in proper weights or again, try joining a gym.

Deadlift

The barbell deadlift is another power exercise for muscle building. The deadlift is performed by standing with feet flat beneath the barbell. Squat and grasp the bar with hands around should width or a little wider apart, using an over hand or mixed grip. Lift the bar by extending your hips and needs fully. Pull your shoulders back once you have extended. Return the bar to the floor and repeat.

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Weight Training Guide Exposed

Do you need to talk to your doctor first?

If you have not been very active for a long time or are an older individual or have any type of illness you should first consult with your family doctor to do a check up on you. Inform the doctor that you intend to start weight training and want to make sure your body and mind are in proper health to safely move forward with it.

Most personal trainers and gym memberships will usually ask to see a document from your doctor before they grant you a membership and you can use their facilities. Make sure that you doctor has cleared you to use all equipment and you talk with him or her about all exercise you intend on doing.

Get your apparel together- Shoes

If you do have some health problems they can be worked through but it is important to make sure if you are using a personal trainer or gym membership that the staff and your doctor are all aware of your health problems and can put together a plan to allow you to safely achieve your weight training goals.

It is also important to note that as you work out you will naturally start to sweat and as such your shoes will probably smell a little funny after a good work out so this is a very good reason to get yourself a second pair of shoes as you don't want to be wearing smelly shoes back to work or when you go see family or friends

Cross training shoes or tennis shoes should be flexible and strong enough to provide a good all around platform for you to do your exercises as well as any type of treadmill or aerobic work. They will allow your feet to breathe and still provide a flexible but strong foundation for you to do your exercises.

Managing your time

If you are deciding to work out at home you need to really develop discipline and time management skills for yourself and your workout. Set aside some time for yourself away from work, kids, pets and your family and friends to focus at least 1 hour per day on your workout routine.

It is also very important that you be able to concentrate on what you are doing as handling heavy equipment like dumbbells and using exercise machines can be dangerous if you have distractions.

If you are working out at a gym or with a personal trainer they can help keep you focused on what you are doing. One main benefit of using a personal trainer and a gym membership is that you are in a structured environment so it is easier to stay on task and focus your attention. Another benefit is that with a personal trainer you can be pushed past your comfort zone and your personal trainer can help keep you motivated when you feel like you are too tired to continue and help push you to past what you may have thought to be impossible.

Stretch Warm Muscles Not Cold Ones

It is very important that you stretch and warm up first before you start to do any type of heavy lifting. Even if you are very strong it is very important that you do a 10-15 minute warm up and stretch your muscles before you start to work them out to avoid injuries.

It is also important to note that your muscles must have oxygen flowing to them and be warm when you stretch them. So start by doing some light jogging and some push ups and sit ups to get your core muscles warmed up to be stretched to prevent injuries.

Once your muscles are warmed up then you can do a simple stretching routine for at least 10-20 minutes to make sure your muscles are relaxed and there are not any muscles that are stiff. You should be sweating and warm before you even start to work out and make sure you ware well hydrated before you start your workout routine.

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How to Grow a Bigger Butt If You're Flat

If you're trying to achieve a curvy figure, or a bigger butt, it is likely that you are an ectomorph. Of the three body types, ectomorph, endomorph and mesomorph, the ectomorph is the leanest. "Low fat genetics" or "low muscle genetics" are usually associated with this body type.

Muscle genetics

If you have low muscle genetics, it is very easy to overtain your muscles. If you overtrain your muscles, or if you pay no attention to nutrition whatsoever, you might be causing your muscles, and therefore you bum, to get even smaller. This is known as the catabolic state. It's a state that your body enters during or right after exercise. If your workout takes long enough for your body to run out of energy, you'll enter the catabolic state and your body will begin to break down muscle tissue in order to make up for this lack of energy. If you're trying to lose weight, this wouldn't be much a problem, since you'll burn a lot of fat in this state as well. However, if your goal is to gain a bigger bum, you wouldn't want this. After all, we want our bodies to gain weight. We want butt growth.

Now, a lot of ectomorphs who have trouble gaining weight or trying to achieve a curvy figure, don't necessarily have "low muscle genetics". In fact, there's no such thing. They have difficulty gaining muscle because they have a naturally high metabolism. Only in this sense, do they have bad genetics for building muscle. When you have a high metabolism and you do not eat the right fats, and not enough of them, you're much more likely to constantly be living in a catabolic state where you're always burning fat and muscle and never achieving any curvy figure.

So, we get to the rules.

1. Do NOT work out for longer than 45 minutes.

If you're only concerned with the bum area, even 25 minutes is plenty. Heck, I am an ecto myself, yet I managed to build quite some butt by doing barbell squats alone. That's just one exercise, three times a week. Imagine what you might achieve if your entire workout revolves around butt growth only.

Now the reason why you should not overtrain, is to avoid entering the catabolic state. Your exercise needs to be short, but heavy. Don't worry, "heavy" sounds scary, but it's not nearly as troublesome as it sounds. Just a few bursts of stimulus before you move on with your day.

2. Don't do exhausting cardio.

Stick to strength training. For the same reason as the above: avoid entering a catabolic state. Running, cycling, all those activities will have you lose weight, and therefore lose butt.

3. Have a nutritious meal ready for right after training.

Do not wait too long to take in carbs (preferably fruits or juices) and sufficient amounts of protein after your workout. Catabolic state ensues when energy runs out. Hence, don't drain all your energy by working out for too long, and when you finish, replenish as soon as possible! Non complex carbs (aka sugars) found in fruits or juices are perfect right after a workout, because an insulin peak during this time window produces a muscle building hormone response. But don't stop there, also eat plenty of protein and healthy fats. Basically, eat a meal!

4. Try not to run out of energy at all: eat plenty of healthy fats and proteins

Eat a lot of good fats, such as avocado, olive oil, coconut. Just three random examples.
Why fats though? Well, fats take longer to break down, and contain more energy per gram than proteins and carbs do. Taking healthy fats in fair amounts throughout the entire day, provides you with a steady source of energy that prevents you from entering any butt burning catabolic state. So while the fats take care of energy needs for daily activities, the intake of proteins will make sure that your muscle keeps growing.

5. If you're not an ectomorph

If you're not an ectomorph, but simply someone with a flat butt, you're probably a case of "lazy butt syndrome". What this basically means, is that your neuromuscular system functions in such a way that the glutes are recruited to a lesser extent than they should be during movements where glutes are involved. In this case, even if you squat, you will still not be recruiting enough of the glutes to produce a serious impulse for butt growth.

How can you fix this? (Even if you are an ectomorph, the tips below will still benefit your bum growth results, so by all means follow them.)

1. First of all, make sure you're only doing exercises that you KNOW to involve glute activity. Such as squats, deadlifts, lunges.

2. When you do these exercises, be absolutely sure to squeeze the glutes at the end of the contraction part of the movement. People without lazy glute syndrome don't have to focus on doing this consciously, they're doing it enough already. You on the other hand, have to make up for the fact that your bum isn't recruited automatically. Therefore: squeeze. The more you do this, the more you will learn to recruit your bum automatically during daily functions as well, improving growth even more.

3. Try to finish the entire movement. You need to go low enough, and you also need to complete the movement when standing back up (usually, this is where you squeeze).

4. After exercise, stretch the lower body, especially the glutes.

If you follow these tips, along with a decent workout program specifically tailored to your goals, you will be sure to pack on meat!

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Quick Muscle Gain, Simple Steps to Top Bodybuilding Supplements Gaining Muscle Fast

No matter what age, weight, height or metabolism a person is; the key to gaining muscle fast comes down to a few very basic but very important facts:

1. Weight training: types and techniques
2. Rest: Between exercise and sleep
3. Food; The most important thing when it comes to quick muscle gain. Calories and nutrients.

Weight training;

Quick muscle gain is achieved through exercising 3- 4 times a week, and this takes dedication and commitment. It is important to continue your exercise routine week by week to achieve your goal of gaining muscle fast. The 2 types of weight lifting are;

1. Isolation exercise

Isolation exercise is when you use only one joint in motion at a time. This includes such exercises as bicep curls, leg extensions and hammers. Isolation exercise is good for maintaining the muscle that is already built.

2. Compound exercise

Compound exercise is by far the ultimate way to gaining muscle fast. This includes bench press, squats, and dead lifts. Exercise like squats will work a whole range of muscles and joints at once like your back, ankles, hamstrings, knees, quads and hips. It also improves core strength! The true way to quick muscle gain is compound exercises.
Technique during your exercise is vitally important. This will greatly reduce injury but also increase the rate of gaining muscle fast. There are many programs outlining the correct techniques for types of weightlifting.

Rest;

1. Quick muscle gain will only work when you actually give your muscles a chance to rest! Every time we work out we are actually ripping our muscles and they will only recover to build in between workout. To do this try focusing on particular types of muscle groups during weight training like back legs and abs, and then alternate to another particular group the following day. Like chest biceps and shoulders. By doing this the first group have been given a chance to recover and are definitely gaining muscle fast!

2. Resting also involves sleep! Sleeping from 6 to 8 hours a night is important when weight training. This gives those tired muscles a chance to recover and build even faster, also improving cognitive function and overall energy level s. So make sure you find the time to get sleep in your busy regime your body will thank you! Plenty of rest and exercising properly will top bodybuilding supplements anywhere providing you with the quick muscle gain you desire.

Nutrition:

What we consume and how much we consume is by far the most critical piece of information we must know when it comes to gaining muscle fast. Understanding your daily caloric intake and what the right nutrients are to eat is the key to a ripped physique.

Calorie intake is important and can be calculated through age, weight, gender, height and overall metabolism of an individual. There are many programs out there to help us with our own calorie intake.

Nutrition involves protein, carbohydrates and fats these are the vital ingredients that will top bodybuilding supplements anywhere producing quick muscle gain and are simply found in all the foods we eat! The key is choosing the correct sorts of food

- Protein such as eggs, lean meat, poultry, fish, nuts, beans and lentils are great for building muscle and is not stored in the body either, so whatever we don't use will simply remove as waste. Protein is known as a macronutrient which is good energy for our bodies.

- Carbohydrates are extremely important when it comes to putting on the weight needed for quick muscle gain. Although there is a lot of confusion when it comes to this subject, complex carbs such as vegetables, sweet potatoes only, whole grain rice and breads, oatmeal, beans are perfect sources of this helping the skinny guy get those results!

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Consider This Before Your Next Workout

Consider This Before Your Next Workout

What exercises should I do today?

How much weight should I use?

Should I do bodyweight exercises or weight training exercises?

Should I do cardio before I workout?

Should I do cardio after I workout?

29 Tips ” How To Lose Body Fat Fast “

There is a good chance that you have asked yourself some of these questions at some point or another before heading to the gym. They are all viable questions to be asking, but even after you answer those questions there is still one major factor that you need to consider before you can even think to begin your workout.

Is your head on board with what you are doing or what you are about to do?

If the answer to that question is not a big fat 'yes' then there is a good chance that your workout is going to come up short of its goal.

In recent weeks some of the 'meatheads' (guys that look like they have been lifting their entire lives) have been running into some plateaus on their workout programs preventing them from moving any closer to their goals.

On the other hand, there are a few guys in the gym that seem to defy the laws of physics when it comes to their workouts.

An individual just two weeks ago attempted to do three repetitions of power cleans at a weight of 225-pounds.

The individual was able to do all three repetitions so he moved on to his next set at 235-pounds.

He got all three repetitions at 235-pounds, so he moved up to 245-pounds at which point he only achieved on rep due in part to his hands were having a hard time hanging onto the bar.

Now, that was not the incredible feat that this article is depicting. The incredible feat is that this article is eluding to is that same individual was able to do 25-power cleans at 225-pounds in a row just two weeks after doing that weight for the first time.

How did he do it?

After interviewing him he said that he 'told himself that he could and was going to do it.'

You read that correctly, he simply told himself that he could do it and he went and did it.

If you think about it that is the only explanation as to why we can or cannot accomplish our weight-lifting goals in the gym. So many of us cannot jump over that mental hurdle keeping us from reaching farther than we ever have before.

The fact of the matter is that the guy at the gym was always able to do 25-power cleans at 225-pounds all along his brain just did not know it.

The next time you find yourself at the gym asking yourself those questions at the beginning of this article do not forget to ask yourself if your head is on board.

The mind is the most powerful tool in the body and the only way that you will be able to reach your goals is if it is fully aware of what that goal is and what it takes to get there.

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Five Great Core Exercises

Exercising your core muscles is the basis for overall body health and fitness.Your core muscle groups are the rectus abdominus, the internal/external obliques and the transversus abdominus.

The abdominal crunch is a well known exercise for core strength. Lie on your back with your knees bent, then contract your abdominal muscles to raise your shoulders off the ground towards your knees. Hold for two seconds then slowly lower your shoulders back to the start position. Repeat for at least 20 times.

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