The largest selection of bodybuilding articles, exercises, workouts, supplements, & fitness friends! Build a strong, balanced back in only 30 minutes with this video workout from fitness model Nikki Walter!
Add serious size to your lower body, without the need for heavy squats, with this 5-move workout!
Sugar's effects on weight management and your health aren't as cut and dried as you might think. Leave your smaller, former self behind with hard training and these simple, delicious shakes! Here's how to dial in your training, nutrition, and supplementation to show off some serious veins. Just one bite of this moist, flavorful, and protein-packed carrot cake will leave you wanting more! Embrace the great outdoors, soak in some Vitamin D, and garner the motivation to hike, bike, and get active outside with a push from these inspirational athletes. Kiss those pink dumbbells goodbye and take your lead from these strong women who push, pull, and press their way to 'mirin-worthy status.
Two expert athletes share their best tips to help you trim away the fata€”and the excusesa€”from your body and your life!
Believe it or not, the same personal organization and time management that helps you succeed in school is also important in bodybuilding. Instead, plan your day ahead of time - know when and how you will train and what you will eat throughout the day. For example, I used to plan my workouts around my classes in college, with rest days scheduled for my most hectic days.
While the first two groups are an annoyance to gym goers everywhere, falling into the third category can lead to serious injury. Therefore, you should not focus so much on throwing around ridiculous weights but on lifting the heaviest weights that still allow you to maintain good form.
For example, my approach to the bench press is to use a heavy weight that I can lift 6 to 8 times while keeping my grip a bit wider than shoulder width, my back flat on the bench, and my feet flat on the floor.
If you plan to compete in bodybuilding competitions, you will receive very low marks for this type of figure. Protein Synthesis The process by which nitrogen from amino acids is linearly arranged into structural proteins through the involvement of RNA and various enzymes.
I personally aim for about 3 days rest for major muscle groups such as chest, back, and quads.
If you are a beginner, though, soreness will be markedly higher, so be sure to rest and recover even more to be on the safe side. The bodybuilding community is known to stress (and potentially overstress) the importance of protein consumption. When involved in a training program, you should consume between 1 and 1.5 grams of protein per pound of bodyweight.
Too much protein will simply go unused by the body and be stored as muscle glycogen, then fat. If you are just starting resistance training or bodybuilding, those first few workouts will leave target muscles absolutely fatigued. By doing the same exercises day in and day out, you are giving your body time to get used to the routine, which will result in lower and lower effectiveness.
So when you get to a point when certain exercises are too easy and you are not sore afterwards, it is time to increase the weight, vary reps, add drop sets or forced reps, or pick new exercises all together. For example, protein powders are a fast, easy, and cost-efficient way to meet your daily protein intake because it is often impractical to carry around cans of tuna or pieces of chicken.
Too many people have the gross misconception that because they take a certain pill or powder, they can slack off at the gym or raid the refrigerator.
For example, if you think that you can eat more because you are on a fat burner, consider this--one dose of most common fat burners allows you to expend about 150 extra calories a day, the equivalent of one and half cans of soda.
The teenage body is markedly different from the adult body, and these differences must be considered when supplementing. Do NOT simply take a supplement because your buddy, a famous bodybuilder, or the guy on the late night infomercial does. Be sure to figure out what the supplement does, how it does it, the recommended dosage, potential side effects, and the ingredients, among other things. For example, I have found through research and personal experience that some casein protein combined with an L-Glutamine supplement at night helps me recover more effectively and feel renewed for my morning workouts. The last piece of advice I want to impart on teenage bodybuilders and all other readers is probably the most important and overarching piece. I say this because there will be many days when you find it near impossible to get out of bed or perform that last rep. Anthony Lee is a certified personal trainer who is trying to help others achieve their competitive and fat loss goals. Losing body fat is not the easiest of propositions; just ask anyone trying to lose that last ten pounds.
But just how much body fat should be lost to achieve the kind of definition that accentuates the separation between muscle groups, and highlights that all-important abdominal area? Losing the last 10 or so pounds of body fat is generally a hard thing to do, and the reasons for this are many and varied.
Let us examine the most effective ways the severely overweight through to the advanced trainer can lose unsightly body fat.
The following methods can be used together or separately, depending on the goals one has, or the fat-loss stage they are at.
If you're severely overweight, it is probably best to start your fat-burning phase with low-intensity aerobics and weight training, to ensure your body is not placed under undue stress at this early stage. Moderate aerobics are likely to burn a greater amount of body fat if the intensity is kept at around 70 percent of maximum heart rate, and taken beyond the 30-minute mark (with one hour being the eventual goal). With weight training, high repetitions with moderate weights would work best for an obese client during the initial stages of training.
Good fats such as the omega-3 and omega-6 fatty acids will actually have a fat-burning effect, as they enhance metabolic function (the metabolic rate is an indicator of how the body uses stored energy).
Complex carbohydrates will generally maximize the fat burning effect as they stimulate the metabolism.
Strategically cutting back on carbohydrates means eating specific carbs at certain times to achieve a fat-burning effect. Complex carbs include brown rice, beans, oats, and potatoes, and their use is to be encouraged. A third type of carbohydrate, fiber, which can be found in high-wheat foods and certain fruits and vegetables, is an important one for fat loss because it increases feelings of fullness and pushes fat through the system to be eliminated. One school of thought has it that training aerobically directly after weight training, or first thing in the morning, will stimulate greater gains in fat loss.
HIIT (High intensity interval training) is an advanced form of aerobics designed to strip body fat at a faster rate. HIIT (High Intensity Interval Training) is an advanced form of aerobics designed to strip body fat at a faster rate. As the name suggests, HIIT requires training at high intensity (near maximal) for a series of intervals, before backing off to a lower work rate. Generally the extra calories will not be stored as fat as long as the high-calorie days are limited to a certain period and are promptly followed by the lower-calorie days. This strategy is best practiced when aiming to lose that remaining five to ten pounds of fat, and when a person is in reasonably good shape to begin with.
A greater degree of excess fat would probably require consistency in terms of low-fat, low-calorie eating, as will be shown in the success stories featured later in this article. In most of the weight loss success stories I have read, one common theme emerges: a higher than normal water intake is crucial for fat loss. Unfortunately the liver also has to work on behalf of the kidneys (if the kidneys are water-deprived), therefore lowering total liver productivity, which has deleterious consequences for the fat-conversion process. A combination of methods is needed for those who have a significant amount of weight to lose.
Exercise moderately with aerobics (walking or cycling) and weights (12-15 repetitions, gradually increasing the intensity as weight is lost.
The best strategy would be to gradually drop excess body fat through a combination of low-intensity and high-intensity training, coupled with a sensible eating approach. Exercise moderately with aerobics (a combination of walking, cycling, and rowing) and weights (8-12 repetitions), while incorporating the occasional HIIT session after the first few pounds are lost.


The smooth stage could be defined as a puffy appearance with a small amount of visible body fat (around 11 percent in men and 15 percent in women; about 10 total pounds to lose to become "in shape").
This look would probably be regarded as normal and healthy, but there is an absence of muscle definition due to a thin layer of fat—the off-season bodybuilder is usually at this stage. For those who only have three or four pounds of fat to lose in order to reveal a ripped, muscular physique, it is probably also best to do HIIT, as this should more effectively rev the metabolic rate while one is at an advanced fat-burning level.
For the out-of-shape beginner, HIIT might be overkill, but for the in-shape, advanced trainer, it could prove to be perfect because it's an effective way of improving an already efficient metabolism. One of the worst practices when wanting to lose weight, drinking alcohol will not only add empty calories but will reduce appetite and lower testosterone levels for up to 24 hours (testosterone helps to burn fat). After alcohol is consumed it is converted into a substance called acetate, which is used in place of fat for energy, thus helping the body to maintain its fat stores1. Fat-burning supplements can have a thermogenic effect on the body, which causes fat to be burned at a faster rate.
As an active martial artist, bodybuilder and accredited personal trainer, David employs the latest cutting edge research to enhance his own progress. Aussie pro Calum von Moger helps turn your chicken legs into meaty thighs with these 15 insider's tips.
If you were driving from San Diego to San Francisco, following a direct route straight up would get you there fastest, Southern California traffic notwithstanding. Similarly, bodybuilders looking to add mass want a plan that leads to the fastest gains possible without extended delays. Like the traveler, if you want to gain muscle, it makes sense to choose the most direct route possible when you're looking to gain muscle. Of course, getting there as fast as possible means giving nothing short of a hundred percent. What are the key tips, techniques, exercises, and insiders' advice when it comes to leg training? If you're afflicted with CLS, Calum recommends two important ways to help bring them up: "If legs are a weak point, I'd suggest training them twice a week, and making squats a priority in your workout," he says. As with any muscle group, choosing the most challenging movement and doing it first in your workout when your energy levels are high will pay the greatest dividends. Besides never being seen in shorts, chicken-legged bodybuilders try to hide their lower-body weakness by loading up the squat bar—only to descend just a few inches. Going deeper engages the glutes and hams to a greater degree than when you do shallow squats, whether you're actually doing squats, leg presses, hack squats, or other multijoint deep knee-bend movements. You can use any number of foot positions and widths with leg exercises like squats, leg presses, and hack squats, but for the most power, opt for a stance in which your feet are about shoulder-width apart and your toes are angled slightly outward.
A word of caution: Don't angle your toes inward or excessively outward on closed-chain movements (where your feet are pressed flat against the ground or a machine), to ensure you don't cause damage to your knees. Essentially, lower foot placements target the quads to a greater degree, while higher foot placements target the glutes and hamstrings more effectively. Everyone knows squats are king, but what exercise is the most undervalued when it comes to leg day? He's also a big fan of using pre-exhaust with a single-joint exercise to start his leg workout, doing three working sets of leg extensions before he adds multijoint exercises. The benefits of a good leg workout can be amplified when you add any number of intensity-boosting techniques to extend a given set and make your training harder.
Dropsets, in which you quickly reduce the weight by about 25 percent once you reach muscle failure, and continue on with your set. Partial reps, in which you do as many full-range reps as you can, then do a few more partials, either above or below your sticking point. Leg day consists of exercises for several muscle groups, as discussed above, and many of the exercises are among the most demanding movements you'll do in any given week. Just about every exercise science text you'll read recommends choosing a weight you can do for just 8-12 reps for muscle growth (hypertrophy). When you're huffing and puffing toward the end of a fairly brutal set of squats or leg presses, it's tempting to momentarily take a break and lock out your knees. For joint safety, it's never a good idea to lock out a joint, especially when you're training with heavy weights. If your hamstring workout includes exercises like lying leg curls, standing leg curls, and seated leg curls, you're still only halfway home. Calves are usually done last on leg day, and most lifters throw on an exercise or two before calling it a day.
This is because the gastrocnemius (one of two major lower-leg muscles) attaches above the knee joint, making it unable to contract very strongly when the knee is bent. How do you mentally prepare for a killer leg workout like the kind Calum does to build his thighs? Everyone has his or her personal preferences for getting amped for a good workout, but don't expect to just show up and enjoy an incredible workout. Take a cue from Calum von Moger's old-school ferocity and knock out this quick, intense 20-minute chest workout! Build a set of Golden Age arms with this old-school, no-holds-barred video workout from Calum von Moger.
Take aim at bigger biceps now with this twice-a-week training plan so you can have the arms you want this summer. Because most of us are not professional bodybuilders and therefore have schoolwork, jobs, and extracurricular activities to worry about, the ability to plan and execute is the key to maintaining a consistent diet and workout plan. This may involve skipping out on leisure activities or preparing and packing food for the road, but the progress will be worth it. I would also wake up before classes to pack salads, sandwiches, and snacks to eat throughout the day, sometimes carrying around 3 full meals in my gym bag. That seems like an obvious and unnecessary statement, but I often see people, especially younger individuals, using the gym improperly. Honestly, no one really cares how much you can lift unless you can heave record-level weights because gym patrons are there to execute their own training. Good form will not only allow you to avoid injuries, it will lead to gains and allow your muscles to develop proportionally.
Once I start arching my back, shifting my feet too much, or bouncing the bar off my chest, I know the weight is too heavy.
Don't fall into this trap because you will quickly become disproportionate and asymmetrical. Too many beginners think that the more you train, the more you will grow, and this is simply wrong. Afterwards, the body essentially repairs and rebuilds these damaged muscle fibers through protein synthesis with various available amino acids.
While it is absolutely true that adequate protein is necessary for successful protein synthesis and muscle growth, there is such a thing as too much protein. You will walk funny, perform everyday actions gingerly, and feel pain with the slightest of movements. Add to this the fact that the common teenage bodybuilder is a lot less informed about supplements than the average adult bodybuilder and the message is clear--be cautious and do your homework. If you plan to take a variety of supplements, be sure to find out how these various substances will interact with one another. In other words, the diet, the training, and the sacrifices (and there will be many) should be because you want to improve yourself and push your body to its limits. While this may very well happen as a result of your efforts, they should not be your primary motivation.
Let's examine the most effective ways the severely overweight through advanced trainer can lose fat.
It often seems as if the more persistent a person is, the harder this stubborn body fat is to lose. When significantly overweight (over 25 percent body fat in males and 30 percent in females), it is best to work moderately as a way in which to gradually ease into a higher-intensity program. It is important to remember that lower-intensity weight training and aerobics should both be done in the same program to maximize results. For weight training, all body parts should be targeted with basic exercises that work larger muscles. This stands to reason, as the body will typically burn carbohydrates for fuel and use protein for repair. Complex carbohydrates will generally maximize the fat-burning effect because they stimulate the metabolism without causing the outpouring of insulin, which causes greater fat storage.
However, the short-burst simple-sugar carbohydrates are to be avoided during a fat loss phase, as they can cause a large insulin spike and resultant fat gains.


Simple carbohydrates can be eaten directly after training, as the body will more readily store them as glycogen, not fat, at this stage. The idea is that glycogen stores will be depleted at this time and therefore fat will be used directly for fuel. Although not for everyone, as it can be very demanding, HIIT is one of the more effective fat-loss methods for the intermediate to advanced trainer.
The interval can last anywhere from 10 to 30 seconds, and the entire session might last only 20 minutes, depending on the stage (both in terms of fat storage and fitness level) one is at. The higher-calorie days are not open invitations to pig out on all manner of forbidden foods, but should be comprised of clean proteins, carbohydrates, and fats. If the client is overweight, the higher-calorie days could sabotage their weight loss due to a more sluggish metabolic rate.
Water intake is important for fat metabolism because it helps the liver perform the function of fat conversion for energy purposes.
Although it doesn't directly burn a greater number of fat stores than aerobics, weights will build muscle, which in turn will increase the metabolic rate 24 hours a day.
These are the people who typically need to lose around 40 pounds of fat before they even consider achieving muscle definition. Typically they are holding around 20 pounds of fat and have a body fat percentage of around 17-18 percent in males and 25 percent in females.
Having predefined goals and a progress diary will help your client stick to their plan, and allow for a greater degree of accountability. For fat loss, all the right steps need to be taken at the right times to realize this goal. Having someone on hand to lend support and expertise can really make the difference for those who are struggling with their weight-loss efforts. It is important to realize that these are supplements that can help if they are used in conjunction with an adequate diet and training regimen. She added to the definition of motherhood and represents a growing movement toward healthy living!
See why she committed to the hardest goals of her life, lost 32 percent body fat, and 107 pounds in one year! Sure, you could take alternate routes, checking out the gambling halls in Vegas, taking in the vistas of the Sierra Nevada mountain range and Yosemite, panning for gold in the foothills east of Sacramento, or even taking the meandering but scenic coastal route, but none of those routes are as direct, and they would add days to your travel. They don't do just any workout; they follow ones that intuitively make the most sense for building size.
There are certainly other less-direct paths you can take, but why be content with suboptimal results that require even more time to achieve? You can follow the world's greatest workout program loaded with the best mass-building exercises, but if you approach it with half-assed effort, you'll get only half-assed results. We sought the expertise of Australian pro bodybuilder Calum von Moger, 24, winner of the 2014 Mr. You may think that any leg exercise will build your thighs if you work hard enough, but that's not the case. This attempt to hide their CLS fools no one, and the shortened range of motion also shortchanges their muscle gains. If you've got good flexibility, go to a point to where your hips are lower than your knee joint.
That doesn't mean you can isolate these muscles, but if you want to increase the muscular tension on a particular area, foot placement is one way to do so. Calum's picks for movements that do a better job on the quads include leg extensions, squats, single-leg presses, hack squats, sissy squats, and front squats. But when it comes to leg day, Calum says that going with slightly higher reps works best: "I find [legs] respond best to higher reps because it takes a while for the blood to get pumped down there and fill up the muscle," he says. This is an especially useful technique to try if your leg workout has gone stale and you're not seeing results.
When you lock out a joint, some of the stress shifts from the working muscles to the joint, which puts ligaments and tendons under considerable strain. Take each rep through a full range of motion for maximal benefit, but stop just short of lockout.
Prep your mind so that it's ready to take your muscles through a hardcore training session.
And also leave room for the unexpected by always knowing that workouts and diets will get interrupted by everyday life. Lastly, be sure to self-assess as well as having a third party assess your development every few months.
The opposite is actually true, and rest is a vital component in any bodybuilder's regimen that should both be scheduled and randomly allotted based on soreness and fatigue. Consult a variety of sources such as medical studies, reputable magazines, and trusted individuals to see exactly what you're getting into. Whether your goal is to get into top shape for a bodybuilding contest or to look good for the beach, fat loss is arguably the biggest incentive to train. The best ways to lose fat are often dependant upon the level one is at, so it is best to plan accordingly. Combined, they may stimulate the metabolism to greater heights, therefore enhancing fat loss on a larger scale. The best strategy for these people would be to lose weight slowly with a realistic, longer-term approach.
As will be shown in the following success stories, the individuals unwaveringly stuck to their plan and achieved their fat loss goals—they were consistent. The best personal trainer is the one who has the right amount of knowledge and who knows how to plan a program for the specific needs of their client.
De novo lipogenesis, lipid kinetics, and whole-body lipid balances in humans after acute alcohol consumption. I hope this article helps some of you to get the focus back on what really produces results.
Make sure your back knee doesn't touch the floor and, for joint health, make sure the knee of your forward leg doesn't extend past a vertical plane that comes directly up from your toes. Rather than trying to muster the energy to push through ham-specific movements, many bodybuilders simply opt to train their hammies on another day, often separated by at least 48 hours from their main quad session. It also reduces the tension on the target muscle (translation: less growth stimulus), providing momentary relief from the pent-up fatigue while allowing for a short "break" during the set. For Calum, that's when he starts breaking all the training rules he normally applies, following a principle called muscle confusion.
While most calf movements are done with straight (but not locked-out) legs, bent-knee calf exercises are different in one important way: the soleus takes on the brunt of the workload. Hence, doing a straight-legged calf exercise (such as standing or donkey calf raises), in addition to seated calf raises (done last), most effectively targets these lower-leg muscles. Reminding yourself of the basics every once in a while is the best thing you can do to keep yourself on the right track, we are all human and falling off our habits from time to time is normal. And they don't pick just any weight; they choose their load based on what optimally builds size. You can focus on the upper ham region by including movements in which action takes place at the hips. These tenA commandments below are essentially the big picture we should follow as closely as possible.
It comes down to understanding how to fuel your body with the proper foods and what the food you’re eating is made off. While you’re sleeping thousands of processes in your body are working hard toA recover your bodyA from the hard work and to build new muscle tissue.
This is when the growth happens, most people neglect recovery and are regularly over-trained.
It’s very easy to slip away in a stream of thoughts during your workout sessions as our minds are not trained to focus on one thing at a time. Besides that it’s a great way to increase energy expenditure without stressing the body to help reduce body fat. The benefit is that you’re doing lifts that are GUARANTEED to produce the BEST results.



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