Bodybuilding

Bodybuilding Nutrition: food to loose fat

2012-04-24T22:39:00.000-07:00

Want to lose Fat? Familiarize yourself with the Glycemic Index (GI)
Glycemic Index of Foods is the way of ranking foods according to how much that particular food raises your blood sugar levels. A low GI diet is the best choice to aid Fat loss. Read further to plan a low GI meal
· USE ‘This for That’ METHOD: Use Carbs like Oats, Wheat, Bajra, Jowar and Fibrous Fruits (Apple, Oranges, Papaya and Pear) for White bread, Rice, Potatoes and Simple Sugar
· MINIMUM COOKING: The more you cook or process food, the higher the glycemic index becomes Eg: Avoid extracting juice from a fruit as it will increase the fruit’s GI
· A HEALTHY FAT MEAL: Include Good Fats (Fish Oil/Flaxseed Oil) and eat them with your carbs to make an overall low GI effect
· HIGH FIBER & HIGH PROTEIN: Including slow digesting Fiber from Salads and Protein from Lean meat and Legumes will give you doubly safe Glycemic margin
· WATCH THE PROTEIN: Even a low GI food can become high if it is eaten in large amounts. It’s best to eat smaller more frequent meals for an awesome sugar level maintenance
Making the change to a low GI lifestyle can be difficult, but once you get the knack of it, it’s truly livable!

bodybuilding nutrition:bv of your protein

2012-04-24T22:36:00.002-07:00

Is your protein working for you?
Biological Value (BV) measures how much protein in a food is absorbed & utilized. The higher the BV, the better, and will ensure optimum muscle building, repair and growth.
1)Whey (BV-104): King of all proteins :)
2)Whole egg (BV-100), milk/curd (BV-90), paneer/casein (BV-88), lean meat (BV-80-85), egg white (BV-75): good quality stuff!
3)Soy (BV-65), dals/sprouts (BV-35): lack key amino acid

bodybuilding nutrition:brown sugar vs white sugar

2012-04-24T22:35:00.000-07:00

Nutrition Faceoff: Brown sugar vs. White sugar
White sugar is 'refined' i.e. all sugarcane molasses (fiber) is removed. But Brown sugar has molasses which makes it marginally higher in minerals (calcium, potassium, iron & magnesium). Brown sugar is popular in baking, as it makes a moister product. Nutritionally, it does'nt matter which one you go for, its just sugar

Bodybuilding:creatine

2012-04-24T22:32:00.001-07:00

NEW TO CREATINE?
This nutrient is a rocket fuel for performance and a secret to tremendous strength gains
- CREA-WHAT? It is a naturally present nutrient in foods like meat, gets stored in the muscle & regenerates ATP to produce explosive power output
- CREA-PURE? Is the worldwide premium brand for micronized creatine monohydrate with careful selection of raw materials, patented high- performance technology and precise analysis to ensure pure and safe product. Always look for Creapure, best choice creatine mono
- CREA-WHOM? Everyone from gym users, bodybuilders, power sports players to endurance athletes can see lean muscle gains, increased endurance, speedy recovery and improved performance with this wonder supplement
- CREA-HOW? Best taken in a cycle, 2 months on and 1 month off, 5 gms/day
- CREA-WHEN? Highly absorbed post workout and first thing in the morning

Cardio For Building Muscles

2012-04-24T11:59:00.000-07:00

CARDIO CAN HELP YOU BUILD MUSCLE!

Regular cardio has been shown to improve digestion, strengthen bones, improve sleep, increase energy levels, strengthen the heart and lungs, and improve circulation. Cardio also helps to rid the body of lactic acid build up.

Lactic acid is what causes the burn that you feel after a hard set. It slows recovery and can contribute to muscle soreness. Since cardio exercise enhances circulation and oxidation of toxic compounds, your body rids itself of post workout lactic acid more quickly when you do regular cardio.

When you add up all of the benefits of cardio, from increasing your energy levels to improving your bodies ability to utilize nutrients, and get rid of toxins. It becomes clear that moderate cardio combined with weight training will help speed your muscle gains.

Here are some good basic guidelines to follow for your cardio workouts:
+Do at least 20 minutes of cardio 3 times per week.

+Work in your Target Heart Rate Zone. To find your “target heart rate” you just subtract your age from 220 to determine your maximum heart rate. Then multiply that number by 0.65 this will give you your “lower target heart rate level”, multiply by 0.8 to determine your “upper target heart rate level”.

+To make things easier you can get a exercise heart rate monitors that you wear on your wrist just like a watch. This will accurately tell you if you are working at the correct intensity level. These cardio heart rate monitors are available at most any department store in the sporting goods section.

+Choose a form of cardio exercise that you enjoy. One type is not necessarily better then another. There is no “best cardio exercise”, cardio is cardio, it makes no difference what type of cardio you do. What does matter is how hard you work. Your body will burn the same number of calories at a certain heart rate whether you are riding an exercise bike, using the stair master, or hiking through the woods, it makes no difference in terms of real world results.

Muscle Feed for bigger broader Shoulders

2012-04-24T11:55:00.000-07:00

TO GET THE BEST RESULTS FROM RAISES,remember two things:

1. Keep your palm turned downward throughout the movement;or,even better,turn the hand a little farhter so that the little finger is higher than the thumb(like pouring water out of a pitcher).This helps isolate the deltoids and make them fully contract during the movement.

2.Be as strict as possible.Raise the weight without any cheating, and lower it fully under control.The stricter you are, the more intense the effect on the deltoid.

WEAK POINT TRAINING FOR SHOULDERS:
If shoulders are a weak point in your physique, adjust your training so that you do more sets and more exercises for shoulders,and use some shocking principles to work the area with maximum intensity.

I like to use the stripping method for shoulders,with dumbbells,you start with heavy weights and move on down the rack,with machine presses or cable laterals, you just keep moving down the pin one plate lighter each set.

Another way of accelerating deltoid development is by supersetting presses and raises-in order to completely blitz the delts! For a REAL INTENSE delt workout,try doing a 3-pump set: presses,front dumbbell raises,and upright rows, but be prepared to bear the pain!

bodybuilding tips:Nutrition

2012-04-24T11:34:00.004-07:00

Eggs and Egg Protein - Superfood for muscles

Eggs should be a great part of every bodybuilder's diet.The egg is a great source of protein - egg protein is known as the "complete" protein - which means that it has all the vital amino acids necessary for muscle building. Egg protein is actually the standard by which all other types of protein are judged.

With 6 grams of protein per egg , the eggs are the most cheapest protein source on the market.They not only contain all eight essential amino acids needed for optimal muscle recovery and building, but are a rich source of vitamins:

- A: good for the skin and growth.
- D: strengthens bones by raising calcium absorption.
- E: protects cells from oxidation.
- B1: helps properly release energy from carbohydrates.
- B2: helps release energy from protein and fat.
- B6: promotes the metabolism of protein.
- B12: an essential vitamin in the formation of nerve fibers and blood cells.

Minerals:

- Iron: essential in the creation of red blood cells.
- Zinc: good for enzyme stability and essential in sexual maturation.
- Calcium: most important mineral in the strengthening of bones and teeth.
- Iodine: controls thyroid hormones.
- Selenium: protects cells from oxidation.

The cholesterol myth

Eggs became an issue of controversy some time ago, when in the fitness community a myth was spread that eggs can cause high cholesterol, clogged arteries and other health problems.The yolk in a single large egg contains 5 grams of fat, so it was only natural for nutritionists to assume that eggs clogged up people’s arteries, especially since they also contain dietary cholesterol.Later it was generally accepted that dietary cholesterol does not raise blood cholesterol levels.

So eggs are still one of the very best foods that will provide your body with all the essential amino acids, vitamins and minerals and egg protein is definitely a bodybuilding superfood you should be eating if you want to pack on muscle mass.Just don't copy Rocky Balboa in eating raw eggs as they can be contaminated with salmonella and dangerous to your health.

bodybuilding tips:Arms

2012-04-24T11:10:00.000-07:00

If you want to prioritize arm size, try switching your bodypart order...e.g. train arms first in the week, then the larger parts. Hit them with more volume and the bigger parts with less volume. Your arms will get more workload while the larger parts will be on maintenance.

Note: this is more of a weak point training strategy for intermediate/Advance lifters.