Thursday, November 27, 2008

A beginner's guide to body building

by Iftekhar Hussain Shakil

Body building has different meaning to different people. For some it's a way of keeping healthy. For others it's a passion. The feeling of being proud to have a body like that! However, if have decided you want to build body, before you start going to gym, check your blood pressure and any other related check up from your doctor. Which is not very necessary in most cases but is a crucial factor to some.

After you have decided you want to build body, enter a gym and always start under the care of an instructor. First of all, don't just go in and start with doumbles! First do some running and fit yourself in to the habit of doing gym. Do some breathing excersise. Secondly, slowly start with doumbles after a coupole of days with light weights.

Thirdly, take your time to get in to the habit of gym and slowly increase weights. The main part of bulding a body is doing PUSH UPS. It is the master of all body bulding technics. It will work on all / major parts of your body. Following are some of the area you should be specifically working out on:

1) Biceps 
2) Triceps 
3) Shoulder 
4) Back 
5) Chest 
6) Legs 
7) Belly

1) Biceps

Byceps are one of the most important part of your body. Start doing by 20. 10 + 10 each hand. Then slowly increase your number of times. Which we call set. 10+10=20 20+20=A set.

2) Triceps

Triceps are same important. If you don't do it, shape of your biceps won't show up. Make sure you do Triceps regularely.

3) Shoulder

Shoulder is also important to properly shape up your body. If you have great shoulders, it will show up one or the other way. It will make your clothes properly fit on your body!

4) Back

Back is also important. It contributes to the back shape of your body. Allowing clothes to properly fit on your body which leads to nice outer look.

5) Chest

One of the most important part of body. If you don't do chest regularely, your body building will not work out. It is on the front of your body and contributes to every other parts of it. So make sure you do chest excersise regularely.

6) Legs

If you don't do legs, your body will look a bit silly. You might have a great upper body shape but if your legs are thin / very low weight and bad shape, you won't look good at all!

7) Belly is important as well. No one has to tell you this but you should realise it yourself. That belly is one of the most important part of your body.

Now, how to do it? What to do each day?

Well, as a first timer, do a single item each day. Like if you do Biceps on saturday, do Triceps on sunday and Chest on monday...and so on.

After 4 to 8 weeks, you can mix up the items to have your body shaped quicker. For instance, as the following:

There is a match for each items, don't do it without matching items. Otherwise you will end up having bad muscle pains. And an unshaped body.

a) Biceps can be done with Triceps or Chest 
b) Shoulder can be done with Byceps / Back 
c) Legs can be done with belly

For more information, ask your instructor and never change your items without doing so. Always be asking your instructor for help and suggestions. Thus, you can have a great body like anyone! Not impossible at all! You can even change your body shape totally within 6 months by properly doing gym atleast 5 days a weeek!

Happy body building!

Learn more about this author, Iftekhar Hussain Shakil.


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Thursday, October 2, 2008

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Muscle Building Tips: Do's and Dont's

Packing on Muscle mass involves a lot of dedication and care. At times, trying too hard can have its negative effects too. Right guidance and proper techniques make the perfect recipe to MUSCLE BUILDING. Muscle Building is no joke, but at the same time, very much possible. The bottomline is to workout in the right direction and not to harm your body. Here are some Do's and Dont's for Muscle Building.

Muscle Building Tips: Do's and Dont's

1) Popping a pill to reach your health and fitness goal is not the answer! Results are temporary and effects the body adversely in the long run.

2) Remove the tag " Short cut" from your workout schedule. There is no such thing as quick-fix. Dedication and hardwork hold the key for MUSCLE BUILDING.

3) Dietary Supplements can be helpful in achieving your goals. Supplementation is designed to supplement your healthy eating and exercise habits.

4) Dont go in for any supplement you come across. Before taking a supplement, consult your trained or a physician. Always buy supplements from a reputed DRUGSTORE. Do your research before taking in a supplement. One such reputed and recommended online store for drugs is Drugstore.com. Read Drugstore.com Reviews at http://www.weightloss-health.com/Drugstore.htm

5) Supplements shouldnt be misunderstood as steroids. Steroids should be a BIG NO. Gather more knowledge on supplements at http://www.weightloss-health.com/Supplements.htm

6) Muscle Building Diet: It occupies a prominent area in MUSCLE BUILDING pie-chart. You should be highly careful related to your muscle building diet. Always ask your trainer to write down a diet schedule for you.

7) Give rest to your body between two sets, say for two minutes.

8) Not work on more than two muscle groups at a time. Train those mucles in a group which work with each other. This technique has proven to be effective. For eg: Chest and Triceps or biceps and backs.

9) The most effective time to do muscle building exercises is in the morning. You have consumed a lot of carbs by evening. So, carbs become the source of energy for you when you do your exercises in evening. But in morning, body depends on its alternative source i.e FAT for energy. Hence fats get burned up more in morning.

10) Last but not the least, Dont be biased to any body part. Proper balance is a necessity. Having big upper body and skinny legs is no good. Work out on entire body.

About the Author

Jasdeep : for http://weightloss-health.com/ your complete and most comprehensive family guide on Health.
Look out for highly effective and recommended muscle building programs from the best in this field at http://weightloss-health.com/Articles2.htm 


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Thursday, September 11, 2008

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Saturday, August 30, 2008

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Friday, August 29, 2008

Female Bodybuilding Muscle Growth Tips

By Elle Nash

I'm going to talk to you about some female bodybuilding muscle growth tips that can really help you be successful in this sport. A lot of people build this sport up in their mind as this difficult and hard thing to achieve. Most people do fail and struggle to succeed, but they don't do it because it is physically hard. The process of being a bodybuilder requires dedication every hour of every day for months at a time. This is hard on people that are looking for instant gratifications. You're not going to get it in this sport. If you're looking for someone that wants to add a new challenge to their life, than follow the advice I have to give after almost a decade in this sport.

You have your choice in the gym of any exercises you want to do. A lot of people take the machines and do the same old thing, over and over again. I've learned the old school stuff is what works. They were used a long time ago and they're still used today. You'll get more results doing compound exercises because they stimulate more muscle growth. When you do deadlifts, your body probably has to use the vast majority of the muscles to do one rep. This makes it much more powerful.

Your diet is also another important part of female bodybuilding. You're not going to have any muscle growth, unless you have a diet that can sustain it. A lot of people's bodybuilding experience ends once they leave the gym, but the diet is far more important. Make a plan. Write down exactly what you're going to eat and when. Follow it and you'll be successful.


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Article Source: http://EzineArticles.com/?expert=Elle_Nash
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Some Advice For Your Bodybuilding

By Kart Willin

If you like doing some sports, bodybuilding may not a stranger to you. Bodybuilding is a good way to add strength for sports. So bodybuilding among youth has increased in popularity over the last decade. Stronger muscles help improve basketball abilities, football abilities, wrestling abilities and so on. If you are trained by a qualified personal trainer you should know that one of the best things about bodybuilding is that, for a certain amount of time, doing nothing is required. Weight training tears your muscles down, and you have to give them time to repair themselves and become stronger. You can lie on the couch, remote in hand, and tell everyone you're hard at work building your muscles. Maybe it does not look like you are doing your training, but it's indeed a good way to do your bodybuilding too.

There is one thing you should always remember, don't overwork your abdominal muscles. They are very weak, and they only need to be worked on the day you do the rest of your weightlifting and only for a short amount of time. If you want to lose some body fat, you should go to the playground and run for several kilometers.

If you want to do your bodybuilding training, you should begin with a good diet. All the bodybuilding you do will be wasted if you're carrying around so much fat that no one can see the muscles. Eat a low-fat, high protein diet that includes fruits and vegetables for overall health. Drink plenty of water and avoid sugar, salt, alcohol and anything else that's unhealthy. Diet plays a vital role in the bodybuilding. If you want to be stronger, please quite smoking.

As other trainings, a good trainer is very important for bodybuilding. You'd better consult with a qualified personal trainer for an efficient routine. Learn how to do each exercise correctly to maximize the benefit and minimize the risk of injury. Don't take advice from other bodybuilders because they might not know what they're talking about. Maybe they are rookies just like you, and you may hurt yourself for following their advice.

Don't overwork your body. That's the first rule for body building. After training your entire body, you should take two days off. Keep in mind that it isn't just your muscles that need time to recover; your liver, kidneys, and other organs also need rest. Get eight hours of sleep every night and take steps to manage the stress in your life. If you are running yourself ragged at work or partying all weekend, your body will be too worn out to build muscle. That's the way we train our body. As the muscle growing, your body will look stronger day by day.

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Article Source: http://EzineArticles.com/?expert=Kart_Willin
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