Bodybuilding for Your Body Type

No two human beings are alike, so it should make sense that no two human beings can train the same way either. The key to successful bodybuilding, as any professional will tell you, is to know your body-know your limits and know how your body will respond to certain conditions. That said, to help optimize you bodybuilding workout, evaluate your body type. Everyone in the world falls into one of three categories: ectomorph, mesomorph, and endomorph. By determining your body category, you can help find the lifestyle that is perfect for you. As always, check with your doctor before changing your diet and workout schedule.

Ectomorphs are people who naturally have little or no fat. Usually, ectomorphs are tall and have longer limbs as well. Because of their build, most ectomorphs opt for endurance sports, like running, but if you fall into this category, you can also become a world-class bodybuilder. To start, ectomorphs need to up their calorie count and eat it more throughout the day in smaller meals. Try to increase your intake by at least 500 calories per day to help you put on the weight. Eating more does not necessarily mean eating anything, so ectomorphs need to have a high calorie but healthy diet to be successful at bodybuilding. Also, if you are an ectomorph, cut most of the cardiovascular activity from your workout and focus purely on intense weight training. Don't overtrain, but get into the gym every 3 or 4 days for a hard full-body workout that targets all muscle groups. It is difficult for ectomorphs to gain muscle mass, but with lots of dedication, it can be done.

Mesomorphs are the people everyone envies. They're the folks you see who eat lots of junk food, yet still have the "perfect" bodies. One trap mesomorphs easily fall into is the mindset that because they can skip workouts or eat pizza without any visible effect, it is having no effect on their bodies at all. This is not true-good genes gave you a good body, but things such as heart disease will effect you just as easily as the next person. Mesomorphs shouldn't have to change the amount of food that they eat, but if you fall into this category, make an effort to eat healthy foods and lots of good carbohydrates. At the gym, you can choose to do a full-body training session, but it will probably be more beneficial to you to target and define muscles in specific areas.

Endomorphs also have no problem gaining muscle mass, but unlike mesomorphs, these people also have no problem gaining weight. Diet control is the key to successful bodybuilding for endomorphs-eat smaller meals spread out throughout the day and cut out the junk food. Also, drink a lot of water and try to stop eating for the day about 3 hours before your bedtime. Endomorphs shouldn't have any problem becoming muscular, but they need to hit the gym for lots of cardiovascular workouts as well-every day if possible. This will help the fat melt from your body so that you can begin to see the muscles you are defining.

Whatever your body type, bodybuilding can be the perfect sport for you. Be sensible about your habits and be dedicated to the sport, and you will find that definition and muscle mass can be accomplished.

Tom Ambrozewicz is one of the pioneers in using breakthrough audio technology on his web sites. You can read, you can listen to professional narrator reading to you or having MP3 files download and train in gym while you listen. You can check all bodybuilding tips at Ask-How.info now.

7 Simple Steps To Beginning Bodybuilding (Part 2 of 2)

This is part 2 of the 2-part "7 Simple Steps To Beginning Bodybuilding" series.

4. You Must Track What You Eat

That's right! Needless to say... not a lot of people do this. They just bulk so they eat anything in sight. Or they want to burn fat so they just quit eating. If you don't track what you are eating, you are just guessing.

And guessing is no way to meet a goal. Once you know how much you need to eat, you can easily track that and meet your daily goals. Once you get into a routine (certain foods and portions) you'll have a very good idea of what you eating.

Tracking what you eat is a must. At this point, in only 4 steps, you've just outlined the foundation for nutrition!

5. Choosing An Exercise Routine

Here's a clue... it involves every major muscle group. A good basic workout should include:

* Legs (squats, lunges, leg extensions, leg curls, leg press) * Shoulders (military press, dumbbell raises, side laterals) * Chest (bench press, flyes, dips) * Back (pull-ups, rows, deadlifts, lat pull-downs) * Arms (ez-bar curls, barbell curls, dumbbell curls) * Abs (hanging leg raises, incline crunches) * Cardio (for the heart)

I could go on and on with this question and post 500 routines and reps and sets and you'd still be confused. So let me ease the confusion by saying this.

THERE IS NO GOLDEN ROUTINE THAT WILL WORK FOR EVERYONE!

I've tried several routines. Max-OT, Tom Venuto's supersetting, Optimum Anabolics and I'll tell you something. I've gotten gains out of all of them and they all have various philosophies. For less then $100, I have enough programs to try for a year.

Here's proof.

Do you see the same people in your gym, doing the same things, and a year later they look the same? It's really quite simple. If you keep doing what you've always done, you will keep getting what you've always gotten.

There's many variations on exercises and routines you can do. And you'll find out a ton of them while browsing around on forums and reading fitness sites. And while you might be tempted to stick with just one. Don't. Try it, evaluate it, and try another one. After about 6 months, you'll know your body very well and what it responds to. You will have tried many exercises and you'll know if you like something and if something else just doesn't work out.

6. Deciding On Supplementation

While 97% of your progress will come from nutrition and training there are still a few basics to consider. There's also a point when you might want to go beyond the basics if you want the optimal amount of gains.

But what are the basics of supplementation?

Daily multi-vitamin Omega 3 and 6 EFA complex (fish oil, flax seed) Whey protein (specifically for after workouts)

Just that small amount of supplementation is all you should need to bring your nutrition levels to 100%. Those are the basics. It's pretty simple.

As you progress down the line, you might want to consider going beyond the basics.

7. Monitoring Your Progress

I cannot tell you how many people do not follow this rule. If you don't take measurements, track your progress or inspect yourself in a mirror, it's pretty difficult to impossible to know where you've been to know where you are going.

Making small daily goes is a wonderful method of keeping the momentum moving forward and keeping yourself motivated to reach your goals. This is difficult when you don't keep track of what you just did in order to beat a personal best.

It's also the #1 reason why people get so frustrated with nutrition and training and progress in general. They just look at themselves at that very moment and decide immediately if the last 4 months of effort was worth it. They don't take into account they did better then the last workout and they don't quite realize they lost a pant or dress size. They just make judgments on what they perceive to be reality at that moment.

Methods of tracking your progress include:

Tracking what you eat Tracking your workouts in a notebook or other method Taking periodic measurements of standard body areas using a variety of methods Taking periodic photographs

When you measure your progress on a frequent but not daily basis, you will soon see that your efforts are paying off. And if there is a course adjustment necessary you can quickly correct it before it's too late. This critical stage is often overlooked because most people barely can figure out what to eat let alone be bothered to track their progress.

You will start to notice people around you year after year complaining of the same things they complained about the year before.

Would you build a house without tracking its progress? Would you drive your car without monitoring its performance and getting regular tune-ups? For those of you with children, you look at report cards and homework quizzes as a method of tracking your child's scholastic performance. You know where there might be a problem and can correct it before it becomes a major issue. Many of you track the performance of your portfolio holdings.

So why not track the progress of your workouts?

With just a few simple fundamental steps, you can ensure that all of your workouts and waking moments are spent on the right path to fitness. No matter what your goals may be, male or female, if you follow these steps, you will ensure your success.

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Know Your Bodybuilding Supplement - NO Nitric Oxide

Nitric oxide is a free form gas produced by the body in order to communicate with other cells. It is created when enzymes break down the amino acid arginine. The main benefit of nitric oxide is its role in controlling the circulation of blood and regulating activities of the brain, lungs, liver, stomach and other organs. It also helps in the control of blood pressure, dilates blood vessels to cause penile erection and is used by the immune system to fight viral, bacterial and parasitic infections.

It is the ability of nitric oxide to increase blood flow that is of most interest to bodybuilders who can benefit as follows:

1. The increased blood flow delivers more nutrients to the muscle cells thus helping them to grow during the adaptation and recovery phase.

2. Its ability to reduce inflammation helps muscles that have been subjected to extreme stresses.

Given its close relationship with arginine care should be taken in applying small doses and increasing them gradually until an optimum level is reached. Bear in mind that many protein powders and other supplements are fortified with amino acids so check the labels carefully. The manufacturer's instructions should be followed in all instances.

It is the ability of nitric oxide to increase blood flow that is of most interest to bodybuilders who can benefit as follows:

1. The increased blood flow delivers more nutrients to the muscle cells thus helping them to grow during the adaptation and recovery phase.

2. Its ability to reduce inflammation helps muscles that have been subjected to extreme stresses.

Given its close relationship with arginine care should be taken in applying small doses and increasing them gradually until an optimum level is reached. Bear in mind that many protein powders and other supplements are fortified with amino acids so check the labels carefully. The manufacturer's instructions should be followed in all instances.

Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

Know Your Bodybuilding Supplement - Ecdysterone

Ecdysterone is a powerful compound that can help to maximise your genetic potential to build muscle. It exists in the herbs Rhaponticium and Cyanatis Vaga. Although it has been known about for many years the expense associated with its extraction meant it was not viable for commercial production. Recent advancements in extraction technology, through in-vitrio cultivation, have made wholesale production possible.

Ecdysterone has been subjected to over 50 studies with the following major findings:

1. It increases lean muscle mass.

2. It increases endurance.

3. It stimulates metabolism.

4. It decreases blood sugar levels.

5. It reduces fatty tissue.

6. It prevents loss of muscle mass and promotes growth of muscle fibers.

7. It is suitable for both men and women and has no known side effects.

Ecdysterone seems to create a kind muscle building environment in the body by maintaining a positive nitrogen balance and by increasing protein synthesis. The recommended dose for Ecdysterone is 80-120 mg per day although dosages of up to 600 mg per day can be safely taken.

Ecdysterone has been subjected to over 50 studies with the following major findings:

1. It increases lean muscle mass.

2. It increases endurance.

3. It stimulates metabolism.

4. It decreases blood sugar levels.

5. It reduces fatty tissue.

6. It prevents loss of muscle mass and promotes growth of muscle fibers.

7. It is suitable for both men and women and has no known side effects.

Ecdysterone seems to create a kind muscle building environment in the body by maintaining a positive nitrogen balance and by increasing protein synthesis. The recommended dose for Ecdysterone is 80-120 mg per day although dosages of up to 600 mg per day can be safely taken.

Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

Fitness - A Guide To Buying Home Gym Equipment

Membership of your local gym gives you access to a wide range of equipment and also provides you with advice and encouragement from the gym staff and other members, but also limits you to the opening times of the gym and means that you're going to have to add the time to travel to the gym and venture out, rain or shine. By contrast, a modern home gym can also give you access to a wide range of equipment but with the ease of being able to exercise whenever you want to without having to venture out of the house. But what should you buy?

If you're just starting out, or returning to exercise after a lengthy break, you should hold off on buying a home gym for a while and should enroll at your local gym for a short time so that you can check out some of the latest equipment with a knowledgeable instructor. This way you can get a good idea of just what you want to buy and, more importantly, don't want to buy.

If you're interested in weight training, then one of the first things you'll want to buy is a set of weights.

Free weights can be purchased quite cheaply with basic set of weights often coming in at under $50. You'll need a mix of small weights, 10 lb (4.5 kg) and 20 lb (9 kg) hand-held dumbbells and a bar with larger, exchangeable weights. There's little to choose these days between different bars but you'll need to choose between metal or plastic weights. Here it's largely a question of personal choice between the old-fashioned clink of metal and the marginally safer plastic (often a composite filled with sand) weights.

At some point, you'll probably want to move up to a weight machine which offers the ability to focus on specific muscle groups, such as the biceps, quadriceps and deltoids, in a much safer way than using free weights. In addition, some muscle groups, like the calves and hamstrings, are harder to work using free weights.

Once you're ready to move up to a weight machine, be prepared to pay a fair amount of money. Configurations and cost will vary widely from simple resistance machines, at a few hundred dollars, to multi-station, adjustable weight stacks, which will run you somewhere between $2,000 and $5,000 or more.

Another increasingly popular option is stair steppers. A simple model, offering you the ability to get a good cardiovascular workout in a small space at home with low joint impact, while building thighs and calves will cost from about $80 up to $150.

A more elaborate stair stepper which is adjustable (speed, angle, resistance level, pedal distance etc.) and includes such things as a heart rate monitor and digital readouts for things like your speed, distance climbed and calories burnt, will come in at nearer to $1,7000 or $2,000.

Treadmills are also becoming a very common item in most home gyms. Again a very basic treadmill will cost you just a few hundred dollars but, like the stair stepper, a feature-packed treadmill will set you back at least $1,000 and could easily come in at about $2,000 with all of the features you'll want to have.

By the time you've finished your home gym is going to cost you several thousand dollars and so it's not something you should invest in unless you intend to make exercise a part of your daily routine and dedicate yourself to a regular and consistent program of training.

If you are looking for fitness made simple and information on any aspect of fitness such as a definition of physical fitness then please visit Lifetime-Fitness-Made-Simple.com today.

How To Choose The Best Low Impact Home Gym Equipment

More and more, we are reminded to exercise to get in shape and maintain good health. Unfortunately, many of the exercise options that are offered to help us can hurt us at the same time. High impact exercises burn a lot of calories and offer good cardiovascular benefits. At the same time, they can damage joints and bones. There are now options available that have the same benefits as high impact exercises but also minimize the chance of injury.

There are several great low impact pieces of exercise equipment. Three of these are:

Exercise bikes
Rowing Machines
Elliptical Trainer

Let's examine each of these exercise machines.

Exercise Bikes

Exercise bikes come in two main forms, upright and recumbent. The upright bike is like regular bikes in that you are sitting upright when using it. The benefit of an upright bike is that you can use it sitting down or standing up. Alternating sitting and standing will burn more calories by increasing exertion.

The recumbent bike leans back and your feet are positioned in front of you. These bikes offer more comfort and back support, but burn fewer calories since you have to remain in a seated position. Both styles of bike offer good exercise benefits, but mainly just exercise your legs. The prices range from $300-$600.

Rowing Machines

Rowing machines are built to simulate rowing a boat. They provide a good workout, not just for rowers but also for anyone seeking a good overall form of exercise. They range in price from $100 all the way up to $1500, depending on the quality of the machine and the options available. They offer four forms of resistance:

Air-This works by using a fan. As you pull on the bike, the fan spins and simulates the feel of rowing an actual boat.

Hydraulics-This works through hydraulic cylinders or pistons. While less expensive, they don't work as smoothly as others.

Water-This works by pulling bars through a small water tank and comes closest to simulating actual boat rowing.

Magnetism-As the title suggests these models use magnets. They offer a smooth, quiet ride and are more expensive.

Elliptical Trainers

Elliptical trainers also offer a good workout. The movement of the pedals combines the benefits of both a treadmill and an exercise bike. This works by standing upright on the pedals, which move around a large wheel. Since many have cross training bars that move back and forth, you get both an upper and lower body workout. The prices range from $200 up to $2500 for elliptical machines. Choose one with the following attributes:

Large wheel in front for sturdiness
Magnetic breaks for longer wear
Articulating footpads to keep circulation in your feet
A stride length between 18 and 21 inches.

When determining which piece of equipment is best for you, consider all the facts presented here. This way you can decide which machine is the right one for you.

Gregg Hall is an author living in Navarre Florida. Find more about this as well as other Fitness Equipment

http://www.fitnessequipmentplus.com