Updated February 29, 7:41 AM
The Ultimate guide to workouts and nutrition
Bodybuilding has been around for over a century and has recently morphed into a life-style for the dedicated enthusiast. Weight-training can best be divided into a 3-4 day routine each day targeting both a major and minor muscle group within a specific body -part. An example of this type of training would be as follows: day 1: chest and biceps, day 2: back and shoulders, day 3: legs and triceps followed by day 4 of rest and recovery without any weight-training. This cycle may be repeated or replaced with an alternate selection of body-part training according to the individual's genetic makeup (ectomorphic, mesomorphic, endomorphic ) and rate of muscular recovery.
The ideal time for bodybuilding is in the early afternoon around 2 PM if the person's schedule allows for this as mental acuity and the ability to concentrate on isolating the target muscle is optimal in most people at this time of day. The length of a well-executed bodybuilding workout should not exceed 90 minutes as longer training times invite over- training which retards muscular recovery and repair limiting the possibility of muscle growth. This period of complete muscular recovery and subsequent growth will vary for each individual and will also depend on the intensity of the previous workout.
Selecting a high protein diet with 4-5 small meals a day (16 grams of protein is the maximal preferred intake per meal ) will also allow for faster recovery and improved muscle growth. Many bodybuilders use amino acid supplements during the training cycle to improve the source of pure protein essential for muscular growth. Muscular definition is one of the bodybuilder's main goals and a low body-fat % will allow for greater muscle definition.This low body-fat may be accomplished by daily aerobic training after the weight training workout as well as strict adherence to a no fat diet. It is important to provide the body with sufficient carbohydrate intake to spare the burning of protein for the energy and endurance necessary for intensive bodybuilding. Protein is essential for optimal muscle development and should never be used as a source of energy. A constant level of carbohydrate is optimal as it provides all of the energy needed to train for a limit of 90 minutes; training longer than 90 minutes will slow muscle growth and recovery. If lengthy training sessions (over 2 hours) dominate your workout-routine you will find yourself in the condition called "overtraining".
You want to avoid overtraining as it will either stop or reverse muscle growth. If you do find yourself overtraining decide to take several rest days without weight-training and when you go back to your workout routine follow the 90 minute rule. This can be done by deleting useless socializing and conversation during your workout, all of that can be done after you train.
Who has time to workout?
Choose the best time to workout for you
You have a personal preference as to when you can and will want to work out. You have no choice but to do what you know is right for your body and yourself no matter what plans life may have for us. As you will see from this article, this is no big deal, it happens to the best of us. If you are truly motivated to work-out, then you can do it and feel comfortable doing it at any time of day. If you loathe the idea of working out in the morning we do sympathize with you. In order to get your body to adjust to you new morning workout routine you just have to do it.
Some prefer to workout in the mornings. A lot of people like morning workouts because they tend to feel energized and ready for the day afterwards. Many feel as though they can take on any task. You will likely feel focused and alert after a morning workout that gets your blood circulating. You will leave others who are still trying to wake up well in the dust behind you. If you are working out in the afternoon or during lunch pay attention to your environment. Research has proven that lungs function at less than optimum around lunch time. Aerobic activity is not optimal during power walks along busy streets. Even still this is still better than not trying to do anything at all. Remember to take extra special precautions during hot humid months where applicable. Be sure to stay hydrated at all times to help out your lungs and overall body.
Working out in the evenings is the best time according to some evidence, although that is being debated. This assertion refers to the best time for your body to exercise. Scientifically, this is the best time. Of course it is at odds with many people. Many professionals will tell you that it is more important to find a time that allows you to remain dedicated to your fitness routine. Therefore, that overrides the scientific position because people will have more success with staying with a program if it doesn't cause too much trouble for their lives. The best for you is to workout consistently when you can even if it's before 6 PM. This sounds like good common sense.
The research into the question of the best time exercise is still ongoing because there are some disagreements about it. It's important that you make your own choices as to time and just create a new time for you internal clock.
Hit the Gym
Working out at the Gym
Being entangled in a gym is a picture that more and more people have placed themselves in, as they are becoming more and more conscious with their health. The frequent use of gym facilities, usually leaves you a question as to why you should have membership to a gym. But before you do away with gym membership forms here are some good reasons that will make you want to fill that form with gusto.
Most gyms have trainers and instructors, all of whom have made different programs for fitness eccentric and weight loss disciple. They are most willing to share their secrets with you but they are mostly likely restricted by gym management to instruct members of the gym only. So if you are a member of a certain gym, you will acquire effective methods and techniques for muscle gain or weight loss directly from seasoned instructors. Trainers and instructors will even let you in on special approaches with those methods that are on the different programs that you can avail with your membership to a gym. This will definitely help you with your goals for going to the gym a lot faster and easier, than doing it on your alone, with nothing but a program that you have from your PE instructor back in high school.
Most of the gyms doesn't just have a lot of heavy and bulky materials, they have a lot of other facilities too. Modern fitness centers have sauna, jacuzzi, and even swimming pools. You can avail these other facilities for absolutely free if you have once you become a member. Talk about one good deal!
Consider paying every time you use a gym equipment, multiply that with all the days of the month and you will have 0 of money spent on that gym equipment, should you decide to use it every day of the month. Now, if you have a gym membership, this 0 could go a long way, for some fitness centers it can go as far as 3 months, plus unlimited access to the different equipments and facilities that they have. You can also avail different classes and programs that your gym offers. For example yoga and tai-chi classes, swimming, jui-jitsu and boxing. The different programs and classes varies from one gym to another so, if your gym has more facilities, you can avail of more sweet deals. So before flipping away those gym membership forms, take the time to reconsider, because you will definitely save more and get more at the same time with your gym membership. You will not only get the proper and effective techniques from the professionals but you will also enjoy the different facilities that your gym has, with no extra charge.
You've done the math, it's time to leave the question as to why you should have membership to a gym, and go ahead fill that form out.
Day at a time - Step at a time
3 Stages of muscle building
Before you jump head first into a muscle building program, there are 3 basic principles you have to understand in order to know what it takes to build muscle. Having an understanding of the process the body has to go through in order to build lean muscle will help you put together your own weight lifting and training program. Getting to know the process will get you more in touch with your own body.
There are 3 stages involved in building lean muscle. If you are missing any one of the 3 from your program, you will not see the results that you want from your efforts. They all have to be in place. Here are the main facts about the 3 different stages.
The first phase I would like to talk about is muscle stimulation. This is all the work you do in the gym. It is done by the weight lifting and other exercises. This is when you will be breaking down your muscle. To stimulate muscle growth, you must push it beyond a point that it has never been before. It is then that it will adapt and adjust. This will cause the muscle to grow stronger, and larger. The idea of large amounts of volume that is common in many muscle building programs is unnecessary and even damaging to your efforts. You want to generate as much stimulus to your muscles in the least amount of time. So lift heavy, and with high intensity.
Use a low amount of sets, and a low amount of reps, but make them count. Use maximum effort each rep of each set. Many beginners tend not to give their nutrition the attention it deserves. But in order for your muscles to repair themselves they have to be fed the proper amount of nutrients. Take the time to research proper muscle building nutrition yourself. Everyone is different and so you will have different nutritional needs. But there are basic rules that everyone should follow. Depending on your fitness goals and your level of fitness, you will need to check with your doctor before changing your eating habits.
And finally, you will need to be aware of the amount of rest you give your muscles to recover from your training. This is very important for a couple of reasons. The first being that your muscles need time to rebuild themselves, using the nutrients you have provided them with. The second is that if you don't get the proper amount of rest you run the risk of over training your body. This can and will be a great setback. So just be sure to remember that less is more sometimes. These are the 3 no bull facts you need to know in order to get anywhere with your muscle building program. If you start here and follow them, you will begin to see results.
First Thing In The AM
Exercise Early - B4U eat
Years of overeating sweets, fats, and excess calories impair the body's ability to process blood sugar and utilize insulin. This is called insulin resistance, and is a precursor to diabetes. When one is insulin resistant, excess sugar is stored as fat in the midsection and muscles. This is a vicious cycle. The more laden the muscles become with fat, the more insulin resistant one becomes.
In addition to supporting overall health, most people know that diet and exercise helps lower the risk of diabetes. Now, there is evidence that exercising before breakfast may limit weight gain and lessen insulin resistance-even if one overeats.
Researchers in Belgium studied 28 healthy, active men for six weeks. The men were split into two groups: one was sedentary; the other active. Both groups were fed "supersize-like" diets comprised of 50% fat and 30% more calories than usual. The active group was also broken into two, and then given identical, taxing, weekly exercise protocols. This involved running and cycling two days for 90 minutes and two days for 60 minutes. The first active group exercised after a carbohydrate-rich breakfast and continued to consume carbs, such as a sports drink, during their workout. The second active group exercised on an empty stomach. After six weeks, the group who exercised on an empty stomach logged some impressive results, especially when compared to the active group.
Here is a summary of the remarkable findings: • The sedentary group gained an average of six pounds, developed insulin resistance, and began storing fat within and between their muscle's cells. • The men who had breakfast before exercising gained an average of three pounds, became more insulin resistant, and began storing fat in their muscles. • The men who exercised before breakfast gained almost no weight, showed no signs of insulin resistance, and showed increased levels of a muscle protein that encourages the body to burn fat and utilize sugar. I am not suggesting you overeat! I share this important insight to help you lose weight and lower your risk of obesity related diseases like diabetes. It is hard to make lifestyle changes, even at the beginning of a new year. Knowing this tip, you may get the results you are after.
Note: The number of people with diabetes has skyrocketed to 23.6 million in the U.S., with 1.6 million new cases per year. A staggering 57 million have pre-diabetes. This is largely due to obesity. Unlike type-1 diabetes, which one is born with, type-2 diabetes is most often linked to lifestyle choices.
Cut Through The b.s....
Distinguishing Between Truths and Lies About Health and Fitness
We all know how things get started concerning information, and that certainly applies to health and fitness facts and myths. Myths are born when we hear something about a good tip even if we don't have the whole story and we go and tell the next person. Maybe they even didn't hear it right. But they innocently tell something they know, and another myth is born, again.
There is a very high likelihood that you will accept what you hear if the person you are hearing it from is in a position that makes them more likely to know for sure or one of power even. If you are getting information that isn't entirely correct it can be dangerous. Keep reading for more on fitness and health facts and myths.
Treadmill workouts and your knees is one fitness myth that has been going around for a long time. Some believe that running on a treadmill is easier on your knees than running on a hard surface outdoors. This is indeed not a true statement. Your knees suffer the full force of your weight when you are jogging or running. The surface you choose to run on has no impact on the safety of the exercise.
Treadmills may offer some give but they are not going to offer extra support to your knees. Having a good running shoe can help benefit your knees. Everyone has heard that regular exercise can help you have more energy. This is a true statement and many people who exercise regularly enjoy this benefit. People who regularly exercise in the morning feel energized all day long. One of the many reasons for this is increased blood circulation. Your cells receive more oxygen when your circulation is improved. Regular exercise can also help improve your strength and stamina. Improved stamina contributes to the feeling of having more energy.
Another myth that is common is the excuse "No Time" for exercise. Really, you only need to take about 15 minutes a couple times a week. Then, a thirty minute workout can be fit in on the weekend, perhaps. That minimal amount is vastly better than nothing at all. You can even do some at work or at the park with your kids. You can take a break time walk or jump rope at home or in the office. Three ten minute slots in our schedules is easy for anyone to find.
It's important for you to take the time to research everything in order to be able to clearly discern fact from fiction. It's in your best interest to do the research. Since you are ready to exert the energy and time, it's important that you know what you are doing. This way you get the optimal benefit to your exercise program.
Get off your ass and throw a work-out in there!!
Move your body
There are many ways to keep fit and many different ways to exercise; one must wonder where to start. Now it is obvious and most recommended to stay fit and healthy, this should not only make you live longer in life but also make you look and feel good. It is always rewarding when a person complements you on your body and your hard work. But why would you want to exercise and stay fit and healthy? I will give you a few reasons why I think you should get your bum in the gym and exercise.
Exercise contributes to Fat Loss!!!
2: Exercise has been known to prevent Disease: There are a few major / various diseases that are proven to decrease when exercising; they are Heart disease, cancer, diabetes and the stroke. Stress and lack of exercise are factors that cause 4 out of 5 deaths by heart disease and cancer. It is common knowledge that diabetes increases the chance for heart attacks and strokes. Many of the risk factors and disease caused by not exercising are working in conjunction to damage your health. With your new found knowledge about how exercise can prevent diseases and even death don't you think this should definitely kick your but into action to get fit and stay healthy?
3: Exercise can improve diseases: Exercising regularly will reduce the risk of various diseases like prostate cancer for men, breast and uterine cancer for woman. Exercise is known to improve and even heal diseases mentioned in the above sentence and paragraph; by following a regular exercise plan you can also lower HDL cholesterol levels, blood pressure and Triglyceride levels. (Triglycerides are a type of fat; Triglycerides also come from the food you eat. When you eat, your body uses calories for immediate energy. Leftover calories are turned into triglycerides and stored in fat cells for later use. If you eat more calories than your body needs, your triglyceride level may be high.) All of this is scientifically proven which is all the more reason to get off your bum and get into shape...
4: Exercise can improve your state of mind: Scientific studies prove that regular exercise will lead to the increased release of endorphins into the body. Endorphins will help fight off depression and make you feel happy....(no one likes a depressed person moping around) Have you never noticed you always feel good after a workout, especially a hard one, no matter how tired you feel from the workout your overall feeling is good ad fresh? The body usually starts to release the endorphins about 10-15mins into your workout. Another very important chemical known to increase during and after the workout is Serotonin. Serotonin is linked with the nervous system and is associated with feelings of well being and decreases your mental depression, and as a added bonus it will also help you sleep.
When you are fit and healthy you will have plenty of energy, your overall mood will be good and you will be a lot more focused in life. You will be able to do a lot more around the house and at work than you usually would. If you are fit and healthy, it will help you personally achieve a better life, you won't get tired when pushing yourself beyond the limit and this can prevent you from going off track while trying to achieve your goals. Once you start looking healthy you will naturally feel better, your self esteem will grow, which will enable to meet new people and make new friends. Exercise will also increase your interest in sex, especially since you start to look and feel better you will get more attention from ladies, men or both if you prefer...Let's be honest there is nothing worse than when you're trying to work your magic and you're out of breath and unfit...at least when you are fit and healthy you can impress your partner with your drive and confidence... this will certainly boost your relationship or marriage.
So now you know the health reason why you should keep fit and personally the main reason I keep fit is in the last paragraph which I'm sure is the same for most of us human beings. There are many ways to exercise at home, in the gym, cardio training, weight training even just a jog every couple of nights with some sit ups and press ups will be good for you and soon you will start to look and feel better than ever before - your body will thank you and so will your partner.
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