A Beginners Guide To Bodybuilding ? The Basics

As a beginner to bodybuilding there are few basics you need to know before you head off head first down the gym to start training to ensure that you maximize the effects of your work outs and minimize the risks of injury.

One of the biggest mistakes many people do when they are starting out in bodybuilding is to fail to do any research and so they don?t see the results they want, so if you?re reading this you?re a step ahead of the game. A failure to see results causes serious frustration and many people stop training, so do your research first.

You need to learn the most effective and efficient methods to build muscle, burn fat and tone your body, plus learning how to live a healthy lifestyle is essential especially in terms of your nutrition.

One of the first things you need to do before you start any new training program or exercise regime is to get in touch with your doctor and get a full check up. If you are in your teens, a young adult or have had any health problems in the past this is especially important. Also your doctor should be able to give you advice about training programs, your diet and do general checks to ensure your body is in good order. Plus your doctor may be able to recommend good gyms to join.

As a beginner bodybuilder you should make a concerted effort too learn as much about your body and bodybuilding as possible, as it?ll help you in your efforts to get that perfect body if you know what you?re training and why you?re doing it. A good way to get started is to do train your entire body first by working the largest muscle groups, and then focus on specific areas that you want to tone and define. So don?t just go down the gym every day and do a few hundred sit ups and expect to get a six pack, it won?t happen. Don?t forget to warm up before and after you session and stretch thoroughly to encourage muscle growth, keep you flexible and avoid injury.

If you don?t eat healthy you won?t build the quantity of muscle you could do otherwise and you?ll never get the definition you want. Self discipline is essential. You also should speak to a nutritionist and learn the difference between good fats and carbs and bad fats and carbs; also you need to identify the optimum amount of protein you need in you diet.

When you are training make sure that you drink plenty of water to ward off dehydration. If you eat the correct foods and live a healthy lifestyle, such as not smoking, not drinking and ensuring you get enough sleep, you?ll maximize all your training efforts significantly.

Finally speak to other gym goers and find a coach to teach you how to use the equipment properly and to design you a personalized training program to optimize you efforts. If there?re professional bodybuilders at your gym, speak to them and ask them about how they did it. Follow your training program carefully to avoid overtraining and learn your body?s limits so you don?t injure yourself. If you eat and live healthy and stick to your training program you?ll have the lean and toned body you desire in no time.
Do you want to learn how to pack on massive muscle, melt away fat and get the body of your dreams? If so, get your hands on free bodybuilding tips for beginner bodybuilders by clicking the following link: http://teenbodybuildingtips.info

Fast Muscle Growth - Bodybuilding 101 What They Don't Teach In Muscle School

Are you working out like a madman or mad person, to be P.C. and still not getting the results you want? Then the answer may be found in this article. So take a moment to read these quick steps you can take to GUARANTEE your muscle growth.

Do you want to be bigger, stronger, faster, and have more endurance?

If that's what you want then consuming more protein in your daily diet may be the ticket to accomplishing your goals.

Secret To Fast Muscle Growth I've heard from hundreds of clients, fellow Rangers and Bodybuilding buddies that they desire to get bigger, stronger, faster and have more endurance.

Often, when I propose that the solution may be just as simple as eating more protein, many get dismayed and feel that I'm giving them a blown-off response.

But the simple truth is that most athletes don't eat nearly enough protein to help them recover from their training, much less grow bigger and stronger.

Why is protein so important for me as an athlete and bodybuilder?

Of the three macronutrients (proteins, carbohydrates, and fats) protein is the only one which contains nitrogen. Nitrogen is necessary to muscle growth. Consuming sufficient protein can help keep you in a "positive nitrogen balance" meaning that your body is retaining more nitrogen than it is excreting.

Being in a positive nitrogen balance is indicative that you are in an anabolic (tissue building) state. That means you are in a position to build bigger, stronger muscles.

The best times to consume your proteins are:

1. First thing in the morning upon awakening, to stop the catabolism (tissue breakdown) that results after several hours of sleeping, and jump start your body into an anabolic (tissue building) stage. The best protein for this meal is a complete protein such as scrambled egg whites or a protein shake containing a multi-blend of proteins. Be sure to also consume some carbohydrates with your protein, such as oatmeal or whole grain cereal.

2. Every 3-4 hours thereafter as part of a complete meal. Giving your body protein every 3-4 hours promotes a positive nitrogen balance and will ensure that your muscles are supplied with the nutrients they need to grow. Remember to wait at least 1-1.5 hours after a meal to train.

3. The best proteins to consume during your daily meals are lean chicken, fish, or turkey or a protein shake. These proteins are broken down and absorbed slowly over a period of hours, providing long lasting nourishment to your muscles.

4. Pre-exercise meal. Using proteins that are mostly isolates will digest the fastest. Take a high quality whey protein isolate about 30-60 minutes prior to exercise to allow for proper digestion. Take in 30-60 grams, along with a piece of fruit such as a banana.

5. Directly after your training. Within 30 minutes of training you should consume 75-100 grams of carbohydrates in the form of potatoes, whole grain bread with jam, bananas, rice, or whole grain cereal with skim milk. You need this to raise blood sugar levels in your body.

   This sugar will be deposited in the cells of your muscles and liver. The insulin released by your body in response to the carbohydrates will promote the uptake of amino acids into muscles as well.

   For this meal, you should consume 40-60 grams of a high quality whey protein isolate. Unlike protein blends which take hours to digest Whey Protein is digested very quickly (within 30-45 minutes) so that your body can begin post workout muscle repair right away.

   Then, one hour later, have a complete whole food meal consisting of a protein such as chicken, turkey or fish, along with a complex carbohydrate such as sweet potatoes, rice and beans, or whole grain rice.

6. Right before bedtime. Using a protein with a high casein content will allow for absorption over an extended time period and help stabilize your insulin through out the night. This should allow you to sleep better through the night. A light protein will provide time-release amino acids that your body can use to repair and build muscle all night long. Take in between 30-60 grams, depending on your duration of sleep and ability to digest protein.

Follow these shortcut steps and quickly build a muscular body.

Frank Sherrill is a former U.S. Army Ranger, martial arts expert and the creator of the Bully Xtreme Portable Home Gym which offers up to 600 lbs of resistance and 82 muscle pumping exercises. Frank has written hundreds of articles about Isometric Exercise, Static Contraction and the Bullworker. Learn how to build your body and turbo-charge your metabolism without drugs, using his little know secrets by visiting Bullworker . To receive Frank's free muscle building report and free monthly newsletter, visit www.bullyxtreme.net

Treat The Cellulite On Your Body Through Bodybuilding

Over 10 years ago, I was a competitive bodybuilder. Needless to say, I could not have any cellulite when I was in those competitions. There were a number of things that I did to achieve that body. Weight training and using my secret weapon, the power of the mind (mind/body connection) played a huge role in getting me into competitive shape. I'm very happy to say that I won some of those competitions. Below is a short explanation on weight training for cellulite and the mind/body connection.

1- Weight Training: This is obvious but a very important point to make to many women out there that are afraid to lift weight for fear of bulking up. If you are a women that really has a tendency to add muscle weight easily, then you may want to keep the weights that you use for your lower body on the lighter side and increase the repetitions. I want to emphasize that most women do not add muscle easily due to hormones. The advantage to having muscle weight in your cellulite prone areas is that the additional muscle will press up against your skin so that it isn't loose. Also, muscle is more metabolically demanding which means you burn more muscle even at rest when you have additional muscle weight.

If you are new to weight training, be sure to start out slowly. There are many methods and techniques, but basically, you choose a body part and focus on working the muscles in that area. An example of that would be your hamstrings. Your hamstrings are located on the back of your upper leg, which is an area where many women have cellulite. If you were working the hamstrings in a gym setting, here is an example (one of many) of how you would work this body part.

Hamstring Curls: Most gyms have a machine or 2 for this. Usually, you lay on your stomach and hook the back of your ankles onto a rolled pad. Taking great care to keep your buttocks down on the machine, you slowly lift the pad up with your ankles and then slowly lower them. When you get to the bottom, don't let the weight stack touch and then slowly lift up again as far as your range of motion will let you. Breath out as you lift up and inhale on the way down.

If you are at home you can simulate this exercise by doing this movement with ankle weights on and laying on the floor on your stomach or over an exercise ball.

Depending on your level, do 1-3 sets of 8-12 repetitions. You should feel a burn but not pain on the last 2 repetitions.

Weighted Lunges: Hold dumbbells at your sides near your hips. Pick a weight that you can handle for 8-12 repetitions. Slowly step forward keeping your shoulders back. When that forward foot touches ground, let both knees bend keeping your weight evenly distributed over both feet. Take care that you let your knees bend very gently. Next, step that forward foot back into place as you straighten your legs up. Alternate your legs for 8-12 repetitions for each leg. Do 1-3 sets. Breath out as you step forward.

2- My Secret Weapon: I used my secret weapon, the power of my mind the entire time that I trained for my competitions. While I was exercising I would picture my muscles and body forming exactly the way I wanted them to be. At night, before I went to sleep, I would picture myself on stage looking the way I wanted to and winning. You too can have a beautiful body by using the power of meditation and visualization.

Renee Feldman MA, founder of http://www.cellulitetips.com is an Exercise Physiologist and Certified Personal Trainer. One of the first personal trainers in the United States, Renee is certified by the American College of Sports Medicine which is the Gold Standard in fitness. Her vast experience ranges from competitve bodybuilding, where she won state wide championships to professional dancing. She has used her education and experience working in Corporate fitness centers, Health Clubs, Y.M.C.A.'s and J.C.C.'s. Renee has an incredibly well developed and diverse background in Meditation and Guided Visualization which she has used to coach her clients for the last 12 years. She also lectures and presents information on fitness, wellness and the mind/body connection. She successfully demonstrated her cellulite reduction methods on television. Her widely popular Cellulite Tip website has been helping women worldwide change their bodies. She is most excited about her new line of videos that can be accessed at http://www.thenotimefitnessvideos.com