Monsters Bodybuilding

Archive for the ‘Body Building Articles’ Category

The eternal rivalry between men and women continues even when it is related to health issues. Why can’t we be just friends and help each other with our problems? Why does one have to be better or faster than the other? I have some bad news for all the feminists and the machos too, gender has nothing to do with losing weight.

A woman or a man working their weight of in the same way will lose it at the same speed. Weight loss is a matter of metabolism not of gender, every person in the world has a different metabolic rate so losing weight is a matter of accelerating it and that is it. Fat and extra weight accumulates in different areas of the body of a man and a woman. On the man it will first go to the belly and spread out from there to the back and chest.

On a woman weight starts accumulating first on the hips and buttocks and then it moves to the belly and breasts. The difference may lie in the fact that man’s fat is accumulated in two main areas while the woman’s is kind of spread out in more visible areas. This may make a visual difference but the actual weight and fat is lost at exactly the same speed in either one.

Now another difference we might establish is that women are more decided than men, when most woman start with a program they will rather overdo it than quit. Men tend to take it easier and sometimes slack off they may stay with the program but they do not make the same efforts women make to lose weight. This psychological factor may favor men just a bit, women are too tense expecting something to happen immediately, men usually just hang out and wait for whatever it is to happen without stress or rush.

Women must also take care of their calcium while dieting, men really don’t. With the coming of menopause women also suffer from certain hormonal changes, which man goes through too but in a lesser less noticeable way. These hormonal changes could affect either of them so we will not take them into account, calcium need is important and a woman should always take a supplement starting the day of her first menstrual period.

Anyway when we take out all the stories and all the myths about men and women one is big and dumb, the other is small and fast, and so on and so forth, when it comes to losing weight the one who follows and sticks to the complete program for a longer time with enthusiasm is the one who will lose weight faster.  Gender is definitely not an issue with the exception of the point mentioned above about the actual distribution of the fat on the body. It may seem that the man is losing weight faster but it is not true. The other irrelevant difference is that the woman will probably have to do more specific exercises than the man to get back in shape.

Lose Weight Fast Now

Get control over what you eat

To gain weight eat moderate with proteins, keep the carbohydrates high and add some healthy fat.

To loose weight

Keep the protein high, moderate with carbohydrates and add some healthy fat.

Avoid

Bad carbohydrates like you find in cakes, white bread and white rice. If you want to eat food like this try to eat untreated and health types of these products like brown rice and brown bread. These products do not turn out to be fat like the other products do.

These products got a lot more vitamins and minerals.

New training techniques

Try to invite a friend or get someone as a training partner. This can increase you motivation for both of you. Together you can push the limits and train harder.

This can be a mental and a psychic support. Train drop sets or super sets. This is a lot better then running 1 hour straight on the treadmill. Try interval training this will increase your fat burning even after you are done with your training.

Drink water

Your body is made of 70% water. Water decreases your appetite because it takes up space in your belly. The body needs a lot of water so the kidneys can function. Water is also very good to increase the metabolism. If you drink cold water, you body will use energy to heat up this water until it gets body temperature. Your body will use extra calories to warm up this cold water this will help you to burn more fat. If you are like a normal person you should drink around 1,5 liter water each day. This is the minimum amount of water needed for your body to work normal you should actually drink a lot more, especially if you train a lot or if you are overweight. If you drink coffee or take creatine you should also drink a lot more water.

Don't overdo it

Remember that more does not always mean better. You should get enough rest so you can build muscles, if you overdo it you will not succeed. You can also get sick if you train too much and you can get very tired and stop training completely!

Enjoy the food you eat!

It takes you 20-30 minutes before your brain registers that your body is full. If you east to fast it is not good for your body and you might loose energy and lust to go to the gym.

Set goals for yourself

This is a important part of your diet and training schedule. Set yourself small goals and big main goals. This will help you focus on you main goal. Have faith in yourself and don't let yourself get infected by people who got negative thoughts about you. People who say bad things to you are usually jealous on you, and they wish they had the same discipline as you.

Visualize

Visualize your goal and think about how you want to look like in the future. Think about how good your next trip to the gym will be. Positive thoughts help you reach your goal faster. There is nothing that can stop you to reach your goal. There are too many people who make their own excuses in their head to not reach their goal. For example: I have been working a lot today so I will train lightly or I will start my diet on Monday. Should they eat bad food all weekend so they can start on Monday? Why wait? Start today!

Sleep

Remember to get enough sleep at night this is very important because your body gets bigger when you are resting it. Remember when you sleep the body is repairing itself and when you train you break it down. Remember with enough sleep you will be able to perform a lot better on the gym!

Body building is an indulgence that should be attempted with much care and consideration. The entire regime adopted includes not only the exercises, but also the diet plan and the supplements suggested by a professional in the field. While task of building the various muscles is taken on by a renowned body builder himself, the diet plan and list of supplements is usually suggested by a nutritionist or a doctor. Then there is special bodybuilding equipment that should be invested in or used in a gym already set up. The equipment should never be used randomly; it should always be in accordance to the special needs of the amateur or body builder.

For example, if you are interested in building on the existent muscle mass, then you would need to indulge in free weight lifting.Free weights are basically perfect for everyone, since you have the option of gradually increasing the weights on the bar. This gradual process enables the body to develop the right muscles and at the desired and appropriate pace. There are a number of online and offline resources that make gym equipment and specially free weights available. The other equipment that you should consider is a weight bench with barbells, dumbbells, aquatic dumbbells, push-up stands and pull-up bars. There are a number of specials on offer on gym equipment, but if you are interested in making use of an established set up for your body building endeavour, then the reputed gymnasiums are well equipped, not only with the required space and equipment settings, but also with the services of professionals in the field. Body building is an art and you need to master the art gradually and under the guidance of a master. You cannot go on pushing your muscles beyond limit. You would only end up with injury and total closure to your desire.

A lot depends on your existent fitness level. Initially, you should take on a regime that sets three to four workouts a week. You could increase your timing once you feel stronger and the endurance level of your muscles is more flexible. It is natural to get carried away at the onset of the attempt, but always remember that it is exercising in moderation that will help you to realize your body building goal. It takes a lot of discipline and self control to gain a healthy and beautiful body and one wrong step to ruin it.

How Many Sets and Reps Too Build Muscles

People always talk about how effective one set is compared to many sets when we talk about working out with weights. If we take a closer look at this science has proved that programs with more sets are generally better then programs that use only 1 set. The reason is simple when you do many sets your body will produce naturally more anabolic testosterone.

An interesting test result!16 men got tested to do only single series for 12 weeks and 16 other could only do multi series for 12 weeks. The 16 men who did multiple series actually gained up to 15% more muscles then the other 16 who did single series. This test proved to us that it was a lot better to do multiple sets then only single series.

There are also other things which got a big part in this game. To say something positive about 1 set programs. A 1 set program can be very good for you if you actually push your body to the limit. The only problem with this is that the average person today does not understand me when I tell them about pushing themselves to the limit.

Build muscles and burn fat in the same time
First you have to eat a lot of healthy food. It is also very important that you work out with heavy weights. If you only eat a lot of calories you will get fat. If you work out your brain will give a signal to your muscles to convert all those calories to muscles.The best ways for burning fat and gaining muscles in the same time is to do many reps and many sets. Best if you got a full body program that you do 3 times each week. It takes your body around 2 days to regain itself after a hard work out.

Never be lazy when you are in a gym
I see and meet many people each day who are lazy at the gym. They walk around talking to others and doing what I call bullshit! I don’t say it is illegal to talk but if you want good result training have to be your first priority. Another example is when you have a training program and you think to yourself “am tired today I will train extra hard tomorrow” NO do not ever think like that, you probably wont train harder tomorrow and if you do it don’t help you much because you have already lost valuable time from the day before. Remember each session at the gym should NEVER be longer then 90 minutes. You can always push yourself little bit harder each time you go to the gym this will help you physically and mentally. Keep this article in mind next time you hit the gym!

5 Tips That Will Give You Better Results Today!

Do you feel that your progress could have been better or that something is missing? I can guarantee that you will find the solution in this article.

1. Give your body a correct a warm up. Many people walk 5 minutes on the treadmill and stretch little bit before they start. I recommend that you use this time a lot better then that.
2. Train base lifts. There are too many people wasting time on pec-deck, cable cross and all kinds of leg and ass machines. Waste of time! If you want some progress and good results, base lifting is your game. Make your program based on bench press, dips, chins, rowing, squats and bent over barbell row. With these exercises you activate many muscles at the same time. You will gain coordination and pure strength, to say it simple you will have a much better effect on much shorter time!
3. Keep increasing the weight! You can change your exercise program as much as you want to “confuse” you muscles, but nothing will happened if you don’t increase weight of the exercises you are doing. Each week try to increase the weights with 5%, if you took 50kg bench press today you should try 52.5 next week. If you took 100kg bench press today you should take 105 the next week. Of course you cannot keep this progress forever, so when it stops its time that you take a “relaxing period”. With this I mean for example 1 week with lower weights and less training before you starting on a new program with new progression.
4. Work out each muscle group more often! There are still many people who think that you should only train each muscle group one time each week. This is completely wrong, and based on what we know you will loose valuable training time and progress. The reason this myth came to life was because it got normal to train yourself until you faint. You also break down the nerve system if you train like this. New study’s show us that a muscle only grows 1-2 days after the training session took place, after this you muscle is fully regained to train again. Both weight lifters and strength lifters and million of body builders now train 1 muscle many times each day. So for people who train 30 sets on Monday for only biceps should get a new training program. I recommend too train each muscle group at least one time each 5 days and up to 2-3 times each week. There are many ways to do this. You can train with a full body program 2-3 times each week. You can do the famous 5X5 split. You can also train 2 different splits 3-4 days a week.
5. Use body supplements! Yeah I know experts and professionals tell you that you get all the tings your body need if you just eat healthy. The problem today is that most people don’t eat good, and more and more people eats junk food. This kind of food gives you nothing in return. I recommend too use some basic supplements like Vitamins, Omega3 and Whey protein.

The last thing I want to add is try to change your training program each month, if you replete the same exercise’s over and over again you will loose your motivation to train very fast. Good luck with your training!