3 Bad Bodybuilding Habits to Break

Image Credit: Princess Mérida (commons.wikimedia.org)

Whether or not you’ve been in the bodybuilding game for a longtime or not, you have to look closely at your personal workout routine and posture in order to determine if you are actually doing things right. 

Fact check: not everyone who enters the gym makes progress and achieves his or her bodybuilding goals because of improper bodybuilding practices. 

Here’s a list of common bodybuilding mistakes you should avoid. By doing so, you will be able to make the most of your gym experience. 

Skipping Stretches

Ideally, you should do some stretching at least 10 minutes before and after your training. Sadly, there are a lot of bodybuilders skip this process thinking they could go straight into the other exercises right away. This, of course, is a mistake you should not make in the first place. You are likely to get serious injuries if you disregard the importance of stretching.  

Eating Less

Another widespread error, particularly among newbies, is undereating. Some misguided gym rats think that it is perfectly fine to train without eating much. They think that this will ultimately help them burn a greater amount of fat but this is actually false.    

The truth of the matter is that you need to eat enough before workouts. In fact, much has been written about pre-workout and post-workout protein and you will benefit if you include that in your diet. Fruits, vegetables, pasta and others are also recommended. Additionally, you may also research about bodybuilding supplements to know more. 

You will perform a lot better (and even avoid dizziness) during the training if you do not have an empty stomach.    

Going Beyond Your Limits

While having a determined attitude leads to successful training, you really have to know and observe your limits. Resting and recovery is as important as workouts. You will be able to avoid fatigue, persistent muscle pain, weight loss, and other problems.  

A good way to tell if you are working harder than you should is if you are feeling less energetic after your training. Again, have some rest days to let your muscles recover before going back to the gym.  

Similarly, another warning for you is not to do extreme weightlifting. While it is a constant temptation to increase the amount of weight from time to time, you have to determine if you are already overdoing it. If maintaining proper posture is becoming a struggle, then it is highly possible that you are lifting too much.  

Related Articles:

6 Motivation-Killing Habits—And How To Beat Them! (bodybuilding.com)

Effects of smoking and drinking on a bodybuilder (fitorbit.com)

Recommended Pre and Post-Workout Diet

Photo Credit: Noodles and Beef (flickr.com)

The food you take before and after workout sessions can have a great effect on whether you get the desired results of your efforts or not.

To begin with, you need enough energy to spend quality time on the gym. Eating the right food will help you achieve that. Your body’s recovery will also be significantly better with good post-workout food. Accordingly, healthy meals are important as you go through the day. All the work you do in the gym will not mean anything if you mostly consume junk foods and soda.  

Pre-Workout

First and foremost, you need to understand that the amount of food you take is actually determined by your body size and your personal training goals.

If you are only doing short workouts to strengthen some muscles, it will mostly be enough for you to at least have 25g of carbs and 25g of protein. This will help you avoid muscle burnout while performing your exercises plus this will lead to greater muscle growth. On the other hand, you will likely need twice that amount if you are doing intense exercises such as deadlifts and squats.

Protein can be obtained from sources such as whey while carbohydrates can come from many different sources. However, do not consume fruits if you want to have the best outcome since they contain fructose – which can be good for the liver but not actually beneficial for increasing muscle energy.

Post-Workout

Again, it is not recommended to eat fructose-rich foods after a heavy workout. Muscle recovery is your real goal and you want to avoid having sugar on your liver. Also, your body’s protein and amino acids will be burned down and so sufficient protein intake is a must after your workout.

You can check out online sellers to find excellent sources of protein such as CytoSport Australia. This will help your muscles recover from the training and promote greater growth.

Staying away from foods that are rich in fat is also a wise idea before and after your trainings. The only exception to this rule is that you are allowed to have fat if you are doing endurance training and other lengthened exercises.

During the day, you can have fat from various sources such as fish oils, seeds, and nuts. You may also want to check out supplements (such as fish oil capsules) which are sold in different health stores online and offline.


Resource Link:
What to Eat Before and After a Workout (fitnessmagazine.com)
The Fit 5: Pre- and Post-Workout Nutrition (mensfitess.com)

Do You Want Insane Muscle Size and Strength Gains?

Photo Credit:Tyler Porter (flickr.com)

Imagine yourself being able to achieve your dreams in the world of bodybuilding. After years of spending time in the gym, your hard work has finally paid off. You even manage to win the prestigious Mr. Olympia competition three times in a row. Finally, all your bodybuilding dreams and aspirations as finally come true. Actually, you even got more than what you expect.

Where do you go next?

I often wonder about the things that go around the minds of people – this time in the mind of bodybuilders. Do they stop dreaming when they have already achieved their dreams? If not? How can they go far if they have already achieved so much? Well I guess the answer is clear enough. They go further, they go far more than beyond their minds could have imagine, they work toward things bigger and grander than their dreams.

So when you have already achieved the muscle build that you want as well as the strength you dream of having, how do you go further?

Bodybuilders go for insane muscle size and strength gains. That is the only option they could go to when they have already got what they dream of having. They go for the insanely possible dreams.

Nowadays going further is not as hard as it was before. There are a lot of dietary and body building supplements that can help athletes achieve the insane strength and muscle size they want to have. One of them is jack3d. This page right here is best read you will ever get when it comes to this dietary supplement. Jack3d is well known for having the capabilities to help athletes gain a boost of energy or strength needed in times where a sudden burst of energy is required – just like in weight and dead lifting.

Of course the need for additional dietary supplements that will help bodybuilders repair and build new muscles in the process is also necessary. Every bodybuilder should be committed to cover all the necessary bases to go further with their dreams. Proper nutrition, proper supplementation, exercise, relaxation and determination to move forward and become insanely bigger and better athletes; are just some of the things that should be kept in mind by body builders. These factors are also very important to maintain the status they have already achieved.  Losing their focus on their goals would just make them go back to square one. This and more should be kept in mind by bodybuilders who have already achieved their dreams and would like to go further with their bodybuilding dreams.

Resource Link:

Five Ways to Build Insane Muscles (workout-x.com)

The Insane Bane Training Program (muscleandstrength.com)

Bodybuilding Supplements: How They Really Help Our Bodies

Photo Credit: Sergio Raul Abreu (commons.wikimedia.org)

Staying healthy and fit is not just an activity or passion for most of us nowadays. It is now becoming a lifestyle. Creating a balance within our body system is a necessary thing to do to live a long and healthy life. The healthier we become, the more we are equipped to face the life and all the things that are ahead of us.

With this, taking in supplements becomes a part of our daily life. It is not just a fad, or a whim or something we just decided to do; it is necessary. Our body needs to restore and these supplements will help us bring our bodies back to health.

One of the most popular dietary supplements nowadays is bodybuilding supplements. These supplements have different types and functions differently as well. They are either taken as replacement to meals or taken with them to provide the body with different needs. Some of these are as follows.

1. Source of vitamins supplements
2. Source of protein to build and repair muscles
3. Promotes safe and fast weight loss
4. Improves athletic performance
5. Enhances weight gain

Below are also a few reasons on why we need dietary supplements in our body. Healthy or not, there are really some essential nutrients and minerals that can only be taken from supplements and not from the usual food we eat.

1. Bad habits – We are social animals. We drink some, we smoke some. Fast food is part of our daily diet. We spend most of our time sitting and we can now do things at a click of a button. These and more are just some of the bad habits we have acquired through the years that have contributed in making our bodies unhealthy. Some individuals manage to go away from this lifestyle while some cannot. Thus there is a need to take in supplements to be able to help the body recover from the bad effects of the bad habits we have.
2. Poor food preparation – The food that we consumed are either raw or over-cooked. Over-cooked food loses their nutritional value. Our fast-paced lives deprive us from choosing the food we eat. We often settle for what is readily available. Taking in vitamins is indeed necessary because we are not getting the nutrients we need from the food we eat anymore.
3. Living up to the Standards of the Society – Being slim and sexy for women, or having big bulky muscles in men is the new definition of being beautiful. In a society where being beautiful requires you to eat less or to eat more is equally stressful and confusing at the same time. That is why women take in diet pills to help them lose weight without the need of depriving themselves to eat. Men on the other hand take in bodybuilding supplements to help them achieve the physique they want to have.
4. Stressful Environment – Almost each and every one of us has busy lifestyles. We tend to spend more time on our hobbies, work, passion, and careers. Staying healthy is not on top of our priority lists. To be able t have the energy that can help us sustain the needs of the demanding lives we have, taking in dietary supplements and making it part of our daily habits is really a must.

Bodybuilding supplements and other dietary supplements, nowadays, is a necessity. Everyone who wants to have a long and healthy life needs to include these vitamins in their diet. We do a lot of activities that may have contributed in deteriorating the balance in our body. Eating fruits and vegetables and other sources of vitamins and minerals will never be sufficient to bring back our bodies to its full healthy state – dietary supplements do.

Resource Link:

10 Reasons You’re Not Building Muscle (bodybuildingsupplements.uk.com)

Vitamins, Minerals and Anti-oxidants (blogbytravis.com)

Sources of Protein for Bodybuilding Needs

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Protein is something that you just can't exclude from a bodybuilding regimen. If you're just trying to cut some fat by working out, then you'll be fine as long as you maintain a healthy diet. This applies to bodybuilders too, but they need the strength to perform better in the gym. They need the energy to do more reps. They need to build more mass in the process. All this is covered by protein, hence every bodybuilder needs protein. Bodybuilders can have other supplements of their choosing included in their regimen, such as creatine, but protein seems to be universal.

Here's the thing: protein can be obtained from various sources. Different styles of bodybuilding require different sources of protein. Different types of philosophies require people to find alternative protein sources as well. That being said, here are a few sources of protein

Staying Natural

Protein is easily found in meat. Most times, when you ask someone what their main source of protein is, they'll answer something related to chicken. Specifically, it's the chicken breast and fresh eggs. Proponents of  other protein sources argue that while these are great sources of protein, it takes a while for the body to break them down into the needed amino acids that help with body building. Still, if you want to build your body the natural way through healthy diets and exercise, whole foods with protein and carbs are good for bulking up.

Vegan Option

Obviously, vegans will not have any of the whole foods mentioned above. This isn't to say they're lacking in the protein department, because they're not. There are tons of vegetarian protein foods. If you're the kind of vegan who tolerates dairy products, then milk and cheeses are good sources of protein. Combine them with bread, and you already have a sandwich. Nuts and peanut butter are also excellent sources of protein. If you want to go the Asian way, have some rice!

Supplements

If you want to focus solely on protein products or if you want to complement your diet with protein supplements, then you don't need to look that far. There are countless protein powders in the market right now that you need only pick one and go with it. If you wish to focus on protein, you can get protein powders and protein-based meal replacers. However, it is best to keep a healthy diet for such a harsh workout regimen. So whenever you can, have some fruits and veggies for snacks.

Finally, there's the protein bars. While not as effective as they're portrayed out to be, protein bars are not useless. In fact, they're quite handy if you really need a snack and there's no other way for you to have one. Besides, protein bars aren't that expensive, and they add to your protein build.

Related Links:

A Look Inside the Protein Bar (nytimes.com)

How much protein should I take post-workout? (edition.cnn.com)

Bulk Up or Tone Down, Moderation Brings Results

Photo Courtesy of: Method Fitness (flickr.com)

Building lean muscle mass is a goal of many workout programs, but there are a variety of ways to achieve this. Somehow, there are those who easily develop muscles and lose unwanted fats compared to other individuals. It is important to understand that one person's reaction to weightlifting and training will be different from another, so regularly keeping up with your training is essential.

Workout Sessions Should Be Supplemented

Hitting the gym regularly may not always yield positive results for many bodybuilders. This is one of the many reasons why it is essential to take body building supplements for developing muscles and improving physique. Supplements can help in providing additional or lacking nutrients in the food we eat. They also provide the much needed nutrients that trigger muscle build-up, improve energy, and burn unwanted fat.

Tone Muscle, Burn Fat

Some of the newbie bodybuilders would want to lose body fat while working out on their muscle tone. By taking in specific nutritional blends for muscle development, it is also essential to take a look at the ingredients specifically for fat loss. There are many supplements that provide a combination of benefits including fat burning qualities and lean muscle development that usually favored by bodybuilders.

A Supplement for Every Purpose

For athletes who want to improve performance, gain weight, build endurance, and have a bulked up body, certain supplements can help them achieve both at the same time. Lean weight is often the result for taking such nutritional supplements and these are converted into lean muscles as you workout and train for months. For women who are specific of losing weight but hot really bulking up, certain supplements that are developed especially for them are recommended. These have lesser ingredients that trigger muscle build up, but may have more thermogenics or fat burning ingredients.

Holistic Program Yields Results

Anybody can have a great looking body thanks to bodybuilding and nutritionals. By knowing what your body needs to meet your fitness goals, you will be able to find the right supplements to take regularly. And always remember that proper diet also plays an important role in keeping your body fit and healthy. In choosing the ideal body building supplements, you will need to know what your body needs based on your fitness goals. By working with a nutritionist and weight trainer, you will be able to identify what's lacking in your diet and what's needed to lose fat and bulk up on muscles. Workout supplements ensure your sessions are maximized (check out details about Jack3d Australia for starters), and you may choose to take herb-based or organic supplements if you are a bit picky on what goes into your body. However, many of these products have been tested to ensure that there are little or no health risks.

Related Resources:
Are Natural Supplements Really Good For You? (huffingtonpost.com)
Do Vitamins Really Make You a Healthier Person? (huffingtonpost.com)

What You Need to Know about Creatine Intake

Usually found in the muscles, creatine is a chemical that the body itself produces. There are a lot of food sources you can check out if you want to have more creatine in your body. Consuming the right amount of fish and meat on a regular basis can be most ideal. In addition, there are a lot of products (such as supplements) sold in the market that will help you get the ideal dosage in a day.  

This is very important especially for serious body builders and athletes who always need to stay energetic in order to improve their performance and muscle mass. This is for the reason that creatine is directly involved in helping boost muscular energies you need to work harder and longer. Seeing the results of all your workout efforts will be a lot quicker if you make it a habit to take foods that are rich in creatine.    

Of course, there are certain factors involved in measuring the effectiveness of this. For example, experts have observed that adults ages 60 or older are not benefiting as much as those younger than them in terms of consuming creatine foods or supplements. Studies confirm that young athletes usually perform better than their usual capacities during sprinting and other intense exercises.

Another possible benefit of creatine is that it can delay the symptoms and effects for those who are suffering from the early stages of Parkinson’s disease. People with heart failure problems can also benefit from this because it gives them greater endurance and strength. The same can be said for those with muscular dystrophy and other muscle-related diseases. Moreover, symptoms of gyrate atrophy (an eye disease that eventually leads to loss of sight) can be slowed down.

Be warned, however, that creatine also has its limitations. For instance, those with rheumatoid arthritis can look forward to having stronger muscles but that doesn’t automatically mean that their physical conditions will improve at the same time. ALS or Amtotrophic lateral sclerosis (more widely known as Lou Gehri’s disease) conditions do not get better with creatine intake as well.

Generally, creatine is safe for most as long as they do not go beyond the recommended dosage. Otherwise, this can lead to health concerns involving the heart, liver, and/or kidney.

Needless to say, body builders and athletes considering increasing their creatine consumption should consult with their doctors first. This is necessary in order to minimize any negative side effects you may encounter just in case. You may also visit health-related websites to search for creatine info and other interesting facts.