How To Avoid Bodybuilding Injuries

Bodybuilders, as other athletes, must be prepared for injury when participating in their sport. To ignore the possibility of injury is to invite disaster that can interfere with your routine, cause you to miss training or even end a career.

What can you do to avoid injury? How should you handle occasional injuries so that you can get back in top form as soon as possible? Here are some points for beginners AND experienced bodybuilders to keep in mind. As with any exercise program, proper supplementation is vital. Please visit http://www.healthybodysupplements.com for a very informative and Free Health Newsletter. Always consult your health care provider before starting any exercise program.

PREVENTION COMES FIRST

Any bodybuilder, whether training daily or occasionally, is likely to experience injury from their training. However, there are important steps you should take to prevent injury and reduce the occurrence of strains, sprains and more severe injuries.

WARMING UP AND STRETCHING

Every session, every time. No matter what routine or exercise you are about to engage in, your muscles need to be prepped beforehand.

Warming up by using a bike, treadmill or quick repetitions with a light weight, will get blood circulating in the muscles and make them more pliable. Stretching them to their fullest degree and holding for 30 seconds will also encourage flexibility. Flexibility and pliability are very important in preventing muscle injury and improving the muscle's ability to respond to the exercise.

Stretching after your routine will also improve recovery time, thus reducing soreness after a session.

PROPER TECHNIQUE

Proper technique is crucial when bodybuilding. Physical laws (including the law of gravity) limit what your body is capable of lifting and the range of motion any muscle can reach. Bouncing or jerking motions and improper grip can cause the weight to pull your muscles and overextend their range, resulting in injuries. Injury can range from minor strains to more severe sprains or ripping that can prevent you from training for an extended time.

Having a trainer show you proper technique is important, as is knowing your boundaries for the amount of weight you can safely work with. You may decide to use wraps on your joints or back to help distribute the weight more evenly, which will also reduce the chance of injury.

If you are training with very heavy weights there are some exercises that should only be performed with reliable spotters on hand. Whether you are spotting for a friend or asking for their assistance to spot you, be sure that the spotter is focused and quick to help or you could face extreme injuries.

PAY ATTENTION AND BE READY

Distraction and fatigue can quickly ruin your progress and put you out of commission (and away from the gym) by causing an accident.

Lifting heavy weights requires concentration and attention to your performance. Chatting with friends or watching other people is distracting and can cause you to lose form and drop weights, pulling and tearing muscles. A dropped weight may also fall on you or a neighbor, causing serious, long term injury.

Over training when your body is not in optimum condition can also cause you to lose grip or push your body beyond its ability to handle the weight. Not eating, lack of sleep, training too often, using too much weight or training without proper preparation or safety can ruin all your hard work, so always train prepared and in good condition for the best results.

If you do experience injury, treat it right away. Minor injuries may just need a day of rest, compression and ice to reduce swelling. Severe injuries should be checked by a doctor as soon as possible or healing time will be longer. Take care of injuries properly to avoid more damage and to start training again as soon as possible. As with any exercise program there are two things to keep in mind: (1) Proper supplementation is vital. For a very informative source and a FREE No Obligation Health Newsletter please visit: http://www.healthybodysupplements.com "Be Informed-Take Action" (2) Always consult your health care provider before starting any exercise program.

For More Health Related Articles & FREE Health Newsletter please visit: http://www.healthybodysupplements.com

Training Gear For Bodybuilding

Bodybuilding is a constantly evolving way of life. As you progress through different levels you may need to pick up additional training aids and equipment to help you advance to the next level.

I have been involved in bodybuilding for over 30 years and therefore feel infinitely qualified to advise you on the items you will need for bodybuilding training.

First I will cover the basic equipment needed by someone who is going to a commercial gym to train. By the way, it is my recommendation that anyone who is serious about bodybuilding go to a gym. You will progress much more rapidly and have access to all the best equipment plus you have the added benefit of the environment and the possibility of acquiring a training partner.

The basic equipment you will need for weight training starts with a sturdy pair of shoes. I prefer the shoes made for weight training or a good cross training shoe. DO NOT buy the shoes with the gel in them. When training legs with heavy weights I have blown the gel right out!

Next you will need comfortable shorts, or if you prefer sweatpants. The important thing here is flexibility. You do not want something tight and constricting. You may opt to wear something like under armor tights underneath for support which are very stretchy but you outerwear should be loose.

You shirt should also be loose, again you may wear underarmor if you choose, but you want to have a loose shirt like a T-shirt or tank top that will allow you freedom of movement. As you progress and become stronger you may elect to wear a power suit on heavy lifting days if you gravitate towards powerlifting.

I recommend you wear nothing on your head as this can cause over heating and in my experience is conducive to headaches. To take care of the sweat, bring a towel. It is also good gym etiquette to wipe your sweat off the equipment you have been on.

You will definitely want a good weight belt if you intend to train seriously at all. Squats and deadlifts should be at the core of a beginners routine and should be used in some form all throughout your life so invest in a good weight belt. When I first started the only thing available was the leather weight belt, now other materials are available and may be more comfortable.

I personally do not wear gloves during training as I prefer to build the calluses and toughen up my hands, however if you are concerned about calluses or you don't have a very good grip gloves may help you.

Gregg Hall is a business consultant and author for many online and offline businesses and has been bodybuilding for over 30 years. Get your training gear at http://www.sportinggoodsupply.com

Bodybuilding In Jail

We all make mistakes and sometimes those mistakes lead us into jail. While you`re sitting in your cell complaining about how stupid you were to be there, why not do something positive for yourself like bodybuild? Why not turn your life around and actually be in control for once? "So now what?" you say. Well now is when knowledge will become your best friend. Training, nutrition, and rest are three important factors when it comes to building a great body in jail.

Creating a good workout routine will depend on what type of equipment you use. Books, drawers, shoes are all good alternatives to dumbells if you don`t have access to any. You can also do plenty of exercises with your own bodyweight such as push ups, crunches, leg raises, supermans, bridges, bench dips, air bike, freehand jump squat, and glute kickbacks. Choose from some the exercises above and create your own routine. My jail cell had an exercise bike which is a good form of cardio other good methods are jumping jacks, burpies, and if you`re desperate just walk or jog around in your cell. If you can, try to find a good training partner as well to help you stay motivated. It also will look better when you`re not the only person exercising.

Since your only fed three meals a day, getting good nutrients is going to be tough. Most meals consist of high GI carbs, foods high in saturated fat, and not much protein so you`ve got to be smart when choosing what you eat. A good trick is to eat all the healthy foods on your tray and afterwards go around looking for leftovers to help fill you up. Since most trays consist of at least one sort of junk food, you should trade that junk to somebody for something healthy. Just don`t let the security guard catch you. You`re also going to have to time your meals so you can perform your exercises and do your best to get your post workout nutrition afterwards. You also have to remember to drink plenty of water to keep yourself hydrated. A good rule is to look at your piss and if it`s yellow then you need to drink more water.

In my jail, getting enough sleep is very difficult. People are always complaining and yelling stupid stuff in the dorm so it`s very difficult to get enough. One way I found is asking for earplugs if they allow them which will help out alot. You`re not going to be very active and you will be sitting around alot so you shouldn`t have any reason to worry about overtraining. On your last meal of the day, try to eat fibrous or complex carbs because they will help you sleep better.

Those are some basic bodybuilding principles to use while you`re in jail. You should be able to keep your goals even while in jail if you want it enough. I wrote this article sitting in a jail cell with the hopes that other bodybuilders survive while being locked up. Until next time keep your head up and stay hungry. Peace.

MY SITES: http://www.clubbodybuilding.com or http://www.geocities.com/bashore69/bodybuildingarticles.html

Planning An Effective Bodybuilding Routine For Your Lifestyle

You can have all the knowledge in the world about bodybuilding but if you don't have a plan you can follow and actually do it you will remain just another muscle wannabe nerd!

So in Lesson Four we are going to cover important aspects of putting together an executable and followable bodybuilding routine to gain muscle as fast as you humanly can!

If you missed any of the previous lessons you can get them here: http://www.gainmuscleandlosefat.com

Bodybuilding RoutineTip-32:You Must Be Consistent.

When putting together a bodybuilding routine you can follow you need to make it so you can consistently follow it! It is nice to have all these lofty intentions of how your going to change your life completely to gain muscle but this is not realistic and ends up in failure! When making a plan take into consideration your commitments and realistically assess when will be the most likely time you should workout in order to always follow through! The same goes for your eating schedule!Be creative!

Bodybuilding Routine Tip-33:Make Your Bodybuilding Routine As Easy As Possible

I am not talking about your training here! But when it comes to making a workout and eating plan you can stick to, the easier it is for you to follow the more likely you will follow it! For example if you are not one to cook, don't make your schedule to cook for three hours every morning before work. If you are not one to get up real early then don't make a schedule that has you working out at 5 am in the morning before work!

Bodybuilding Routine Tip-34:Plan Ahead

Make your schedule before you start your weight gain program and know it before you start! if you don't plan ahead chances are way too high you won't follow through with all your meals and workouts!

Bodybuilding Routine Tip-35:Stick To Your Plan!

Stick to your bodybuilding routine no matter what! A plan is there for a reason.

Stick to it, be consistent and you will see results! Mentally prepare to do this and see yourself following through at night before you go to bed.I pyche myself up for squat day for a full day before by seeing myself squatting my goal weight in my mind!

Bodybuilding Routine Tip-36:Consider A Training Partner Or Coach To Keep You Accountable

When someone else is relying on you or you make a commitment to a training partner or coach you are much more likely to stick to your bodybuilding routine!

Bodybuilding Routine Tip-37: Educate Yourself On Weight Gain And Muscle Growth To Keep Motivated.

By continually reading and learning about bodybuilding you keep yourself motivated and involved in your plan.

Bodybuilding Routine Tip-38:Continually Challenge Yourself.

Dont shy away from the challenge you face in bodybuilding, face it head on!Plan your weights and goals ahead of time and take progress measurements to motivate yourself by your successes!

Bodybuilding Routine Tip-39:Make Your Routine Interesting.

Most bodybuilding routines can get real stale faster than you are putting on muscle by following them! Don't be afraid to change up your bodybuilding routine but of course this has to be done in an effective way. My Four Phase Plan lays this all out for you so your bodybuilding routine is always new, challenging and mindless to follow.

Bodybuilding Routine Tip-40:Keep Accurate and Scheduled Measurements of Your Progress.

Right from the start of any bodybuilding routine keeping accurate measurements is a must!

By keeping accurate and scheduled progress measurements you can quickly and easily determine what you are doing wrong and what you are doing right.

My book Underground Mass Secrets takes you through doing this step by step and is the only source I know of that provides a point by point trouble shooting section to help you quickly correct your mistakes and quit wasting time doing torture sessions in the gym for nothing!

Bodybuilding Routine Tip-41:Keep a Training And Diet Log.

This goes along with keeping accurate and scheduled measurements of your progress. It also helps you to look back and see what you have been doing in your bodybuilding routine that has given you good results. Another benefit of having a training and diet log is it prevents you from cheating on yourself.

By writing down everything that you are eating you are less likely to eat junk food you did not have in your plan.My course comes with a great easy to follow system for tracking your progress,measuring bodyfat and recording your training and diet to ensure fast muscle gain without spinning your wheels!

You can read more about my complete easy to follow muscle building course at http://www.gainmuscleandlosefat.com

James Jordan

Get The full 51 lesson Build Muscle Mini Course Free by going to James Jordans site http://ww.gainmuscleandlosefat.com

Getting Fit Without Expensive Gym Equipment

Getting fit without gym membership or exercise equipment is easy. The first thing to remember is to try and eat healthier. That doesn't mean you have to start one of those ridiculous fad diets. It just means to pay more attention to what you are eating. If you are eating something that you know isn't good for you, then eat less of it, drink less soda, eat less sweets. Drink lots of water. The great thing about water is that it keeps you hydrated (which is really important while you are exercising) and it gives your body the illusion that it is full, I used this trick a lot when I was dieting, if you start to get hungry but it is too early to eat again just drink a glass of water. If you don't really like water, they have all kinds of low calorie powders now that you can add to your water to make it juice.

The second thing is to start an exercise routine. You don't need any fancy equipment for this. The only thing you may want to buy is an aerobics dvd of some sort. The only reason for this is that it you need a program that will keep your heart rate elevated for your workout. It doesn't matter what kind of dvd it is as long as it is some kind of aerobic workout. Try to find one you think you might enjoy, this will make it easier for you. You should do this tape at least 3 times a week, 5 times a week if you can handle it, then after your aerobic workout you will want to do some muscle strengthening exercises to keep you toned. You can do sit-ups, push-ups, pull-ups, squats, and jumping jacks. There are plenty more, that is just to name a few. If you follow this plan for a couple of weeks you will start to see very noticeable results.

For more on healthy weight loss check out my blog at http://lose-weight-right.blogspot.com