Facts About Muscle Building for Women

It's common to come across articles, videos, and any information about body building. But most of these are geared towards men. While there is a big percentage of men who are interested in building muscles and weight training, only a small number of women go for similar workout goals. Oftentimes, they simply want to lose weight, tone their curves, or get abs but not exactly on building bulges or what others usually refer to as getting “ripped”. If you fall under that small percentage of women interested in bodybuilding, knowing some vital information may help you achieve exercise goals effectively. Here are some information about muscle building for women.

Many wonder if women should work differently from men to build muscles. Many experts believe there should not be any specific differences in workout, but results will always vary due to the difference between the male and female physical makeup, capacity, and responses to bodybuilding. Men generally have more muscle mass and less fat than women. To be able to build muscles, women need to reduce carbohydrates and increase protein take in the process. That is why many experts recommend that women watch their overall caloric intake to achieve better results. The best part, however, is that women have a higher capacity to burn fats than men, making low-carb diets more effective for females. However, lessening total caloric intake too much will also slow down muscle formation. It is effective to have more protein in diet and lower percentage of carbohydrates and fats in total calorie count.

With testosterone hormone significantly identifying in muscle mass formation, men obviously have a substantial advantage over women who only produce minimal testosterone in the body. Others choose supplements, specifically testosterone boosters and growth hormones, to achieve larger results. However, many avoid such supplements due to fear of androgenic side effects like deepening of the voice and increased hair growth and libido. Ever wonder how many women body builders have those ripped bodies similar to men? They use these testosterone boosters or anabolic steroids to gain significant strength and muscles mass. If you are keen on getting a ripped body, supplements would help but always be cautious in how you use them to minimize the side effects that come with it. At the least, you can still enjoy a leaner body and toned muscles with safe and effective supplements, regular workout, and controlled diet. No growth hormones involved.

While standard workout for women involves a lot of cardio and lifting of light weights, muscle building requires women to lift heavier and challenging weights to increase strength and gain muscle. You do not have to worry about getting too ripped from heavier weights because this can only be possible with higher testosterone levels as mentioned above. With challenging weights and a variety of pull-ups, shoulder press, bench press, curls, and deadlifts, women can expect a toned up body and more solid curves.

Bodybuilding for women, just like that of men, requires a workout program and great effort to achieve the desired results. It is best to follow weekly programs and get help from trainers who are experienced and knowledgeable about muscle building specifically for the ladies.

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Weight Lifting Workouts – Tips For An Effective And Safe Bodybuilding

Weight lifting workouts are indispensable in bodybuilding. Nonetheless, you should not just lift weights impulsively in your haste to build the muscles you want. To make bodybuilding efficient and safe for you, you have to follow certain guidelines in your workout.

Planning Is The Key

In bodybuilding, you have to have a plan first. Your plan is your key in avoiding failure. In planning, you have to set your goals first and then write in details how you intend to achieve your goals. Several books and guides can be obtained from the bookstore and from the Internet on the proper ways of training.

Having A Journal

For every goal you want to achieve, you need to keep a diary where you will enlist your everyday improvements. This journal will be your progress recorder. Remember to be honest and accurate on every entry that you will write on your journal. This is to ensure that you will truly understand what you have already attained and what else you have to do to reach your goals.

Cycle Change

Your workout should not always be the same through your training. This means that the duration of a cardio workout, its intensity and duration must be changed regularly. Cardio training must be alternated to keep it from getting boring. When you are bored, you feel less motivated in completing the workout. In adding more muscles to the body, aerobic exercises must only be minimal; like 1-2 times each week for 15-20 minutes per session. This is to limit the spending of energy and to help your body focus on muscle building. To get lean, you have to have additional cardio training 2-4 times per week in order to strip off excess fat from your body.

Separate Lifting And Cardio

There should be separate days for cardio training and strength training. This will help in making each workout efficient in producing results. Performing them at a single day can only hinder in your size and gains. If you must do the two in a day, choose an aerobic exercise that will also emphasize on the part of your body that you are working on from lifting weights. Make sure that you perform weight lifting first so you will have adequate energy to lift. Putting it at the last part of a training session may threaten you since your energy may already be low for lifting your weights.

No To Impact

Performing high impact cardio workout will not be beneficial to your body. Remember that the body already has enough issues to tackle for repairing the damages bought up by weight lifting. Your cardio workout should provide you with the least amount of microtrauma or the tiny teasing of the muscle fibers during the muscle building process. Example of activities to avoid is hard surface running. The muscles will only be traumatized, as well as your joints when you run on concrete ground. Another is jumping rope. Instead of these activities, you can perform cycling, swimming or the use of elliptical training machine.

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Muscle Building Program Myths

OK I give up!

Is that how you feel when you are on a muscle building plan that just looks to be not working anymore? You may have had great results in the beginning but now things have come to a screeching halt. Better yet, you are not on any program at all and you're just winging it. Well I can tell you that every muscle building programs lifespan is very short. You'll see great gains in the beginning but then suddenly your body adapts. What do you do?

We are going to dive in and debunk some common myths about muscle building programs.

1. I have to work out even harder than I did before.

While there may be some little truth to this like adding a few more pounds to your bench the next time you do chest, sometimes doing something different is far better. You can only add weight so many times before you stop, so then what?

Most programs need to be switch up after 4-6 weeks. Your body adapts to different stresses very quickly and when that happens its time to switch things up a bit. We are creatures of habit and we tend to stick with the same training methods for months or even years. You got to change it up. Hire a trainer if you need to. A really good one will change it up for you all the time.

How do people get those crazy looking physiques that they have? Is it because they stuck with one thing? Or a variety of things? While some programs will get you well on your way towards your physique goals it will not make you look like a cover model on the front of a magazine. Those guys on the magazines and bodybuilders did a variety of programs through years and years of different forms of training. Just be ready to invest in yourself over a period of years.

It's just like in life, you go through different seasons and things change. There are good times and not so good times but nothing is permanent. Take what you are doing in the season that you're in seriously and when it's over move on to the next one. I know it's natural to stick to one thing, we are creatures of habit but its time to get uncomfortable and move forward.

2. All I have to do is buy the supplements advertised in muscle building magazines to look like him or her.

Do not be fooled by the guy or girl inside the muscle building magazines advertising that x supplement will make you look like a fitness model or bodybuilder. Do supplements help? To a degree, but do not totally rely on them until your training and nutrition are 90-100% diluted in.

Most of the models you see in the muscle building magazines are either on stereoids or a little bit photo shopped.

3. I do not have good genetics to build muscle.

Do not believe the lie that you have to have good genetics to build muscle, that's just an excuse some people use to not go to the gym.

We all have some type of limitations but that does not mean that you can not change your physique and build muscle. Genetics only play a very small role to your muscle building goals. I come from a family who does not have the best genetics and in my early years I was very skinny. As I began to educate myself on nutrition and building muscle, I put on weight, built muscle, got my nutrition in order and still do it today.
If you are dedicated to your physique goals you can go well beyond your genetic potential.

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How to Gain Muscles Fast For A Lean And Slender Look

Do You Want It?
If you were to ask, I would guess that most men and women would love to have a visibly stunning body. By watching your diet and working out you can achieve this goal, but there is a catch.

The Catch
Many focus on doing different lifts such as a deadlift, squats and even the tried and true bench press. The problem is that an unattractive bulky physique may be developed and this does not fit in with the ideal of a visually stunning body. You want to learn how to gain muscles in all the right places so that you do not look like a pro wrestler.

Look Like Arnold?
The majority of the women in the world are not particularly fond of building a physique like that of Arnold Schwarzenegger or Lou Ferrigno or anyone who could play the Incredible Hulk without extra body padding! In fact, some guys have over trained to the point where their legs are so big they can only fit into baggy, oversized jeans! Women tend to prefer men who are somewhat slimmer than a bodybuilder but with well defined muscle mass. This would include such celebrations as Matthew McConaughey, Daniel Craig, and Hugh Jackman.

What About Women
The same ideas go for women too. Females typically do not want to get big and bulky so that they look like shorter versions of men. Some people believe that lower levels of testosterone in a woman's body prevent the buildup of bulky muscles. This may be true to some extent, but it is known that women can add bulk, and most are not particularly happy about that. There is not a woman alive who wants to look like the Michelin Man in a spaghetti strap evening gown. You may want to gain muscles fast and lose some fat too, but you do not want to develop arms bigger than your husband's complete with ripped deltoids. Still, you can workout and get a slim feminine physique that will drive the guys wild.

Big Names For Big Muscles
When you are trying to find out how to gain muscles fast, you need to understand a few things. A muscle's look depends on the type of growth that it undergoes. The two main types of muscle growth in our bodies are Myofibrillar Hypertrophy and Sarcoplasmic Hypertrophy. A fast way to increase muscle size is the type of growth called Sarcoplasmic Hypertrophy. This type results in an increase in fluid or sarcoplasm inside the muscle cell which leads to an increase in the overall size of the muscle. However, the fluid can not contract, and then will not make the muscle stronger. Myofibrillar Hypertrophy, on the other hand, is the actual growth of muscle fiber. This does not add as much to the muscle size as sarcoplasmic growth, but the muscles will be able to contract. The ability to contract will make the muscles stronger. Your goal then is to get the correct ratio of these two types of growth for the look you desire.

Learn From The Best
There are many resources online to give you information on gaining muscles. One of the best that I've found is a program called “Visual Impact Muscle Building.” This program describes advanced techniques in a three phase plan that builds on the previous phase as you complete each one which produces a synergistic effect. You will learn how to be sure that your muscle is actually being built up instead of only making you sore. You will also learn some additional strategies to quickly add up to ten pounds of fat free mass before an event which insures that you will have full muscles with shrink-wrapped skin. This is a great way to add muscle in a way that will be quite appealing to others.

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How to Weight Train for Cycling

Although cycling is a good workout for most of your body, to be your best, you still need to work with weights to build strength and power. There are basically 2 types of muscle fibers, fast twitch and slow twitch. You have about 50% of each type of fibers making up your muscles.

To perform at the top of your game, you need to have both types developed well. The slow twitch fibers allow you to ride steady for long periods of time, the fast twitch fibers give you bursts of power which allow you to kick it in and climb hills. So unless you're always riding where there are no hills, you need both types developed. How do you do that?

Leg training
You need to have all your leg muscles strong for peak cycling. Train your quads and glutes with squats and or leg presses. Both exercises will train both sets of muscles. To make sure that your hamstrings are strong enough to match the strength in your quads, you need to work them with lying leg curls.

To strengthen your hip flexors
The muscles that allow you to pull on the upstroke, and not just let your leg rest on the way up while the other leg is pushing down, you should pedal with one leg for one training session each week. This will allow you to push down and pull up with one leg and make those muscles strong. Pulling up with one leg as the other is pushing down, will give you extra power and speed, a little bit at a time. Spend a workout once every 2 weeks with heavier weights, but do most workouts with weights that allow doing sets with 50 to 100 reps.

To build the fast twitch leg muscles
The best exercise is to do jump squats. Try to do 5 sets with just body weight. Start with 8 reps per set, increase as you get in better shape.

Core training
A stable strong core is essential for peak cycling. To get the core you need, your training should consist of pullups, planks, side planks, bird dogs, and side lunge with overhead press. try to get in one core workout per week.

The pullups will build back muscles as well as core. For back training you should also do good mornings, windmills, and hyper extensions.

Strengthening your shoulders will make those long hours leaving with your hands on the bars, much more bearable. You should do shoulder shrugs with a roll from front to back at the top of the shrug. The overhead press that you did in the core training will work the shoulders as well. You should also do side lateral increases, and the ultimate upper body exercise, the push up.

The last group, and one that you do not want to ignore are your arms. Your forearms will get a good workout from cycling. To work the biceps and triceps, you need to use weights. Triceps extensions and push downs are the best triceps exercises. To work the biceps, do dumbbell curls and hammer curls.

To perform at your best, you need to have the strongest muscles, with lots of stamina. You will feel like cycling itself is a good muscle builder. For several muscles that is true. But if you want to perform at the highest level in your cycling, you still need to work out with weights. Try these workout for a couple of weeks and you will see a marked improvement in your performance.

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Why Do You Need to Drink More Water When You Are Taking More Protein?

Water is essential. Everyone says this but no one actually credits water in nutrition for their muscle gains. Water is so important, that a dip in a single glass could cause your muscles to spiral down the long tunnel of catabolism. The reason why is because water is a huge part of your muscle, taking up nearly 70% of the composition. To put it simply, you will not grow if you do not drink enough of it through the day. The FDA approved amount of 7-8 glasses may suffice for most of the general public, but when it comes to resistance training and muscle-building, the amount could go up to 8-12 glasses depending on a variety of reasons.

The next reason why water is so essential is the fact that it helps the body to form the membrane of the cells, including muscle cells. Without a sufficient amount of water, the growth will either merit as the body recognizes that it is in need of water and stop producing new cells, or it could produce cells which are deficient in this aspect. Both of which could result in undesired waste of effort to the gym.

Listen up all you supplement takers! Water is also important to you even though you are drinking the supplements in liquid form. Water is needed by the liver and kidneys to detoxify the extra protein that you are putting in your body. Not only do you need to drink more water when you are taking protein shakes, but also when you are taking supplements like Nitric Oxide or Creatine. These two supplements are a magnet for water and they will absorb water like a sponge in the body. Supplements are also commonly high in sugar which also attached itself to water molecules like a leech.

Do you sweat at the gym? Even if you do not, you are most likely training in the comforts of air-conditioning. Air condition causes a constant loss of water through the skin as the atmosphere is generally dry, and will find water where it can get it. Your skin will willingly give it as water is drawn to the lack of heat at the surface.

So how much water should one drink in this instance then? I would personally recommend a minimum of ten glasses of water on top of what you are drinking and eating. In short, this is around one serving of water per hour in the form of food, supplements or plain water.

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Why Is Fat Important for Gaining Weight?

Fat is generally separated into two groups for its sources: high density lipoproteins and low density lipoproteins. For starters, consume more of high density lipoproteins rather than low density lipoproteins. High density lipoproteins can be found in food like fishes, nuts, whole grains and avocado. If you are certain which ones to eat, turn to half a cup of spinach, it is the sure way to start the increase in “good cholesterol” in the body. If you are looking to enhance your diet with nuts or avocado, make sure to consume fewer calories in your normal diet as they are high in fat and calories.

The reason why fat is good can be explained by where it is located. In the human body, it is found either around the muscles or around the organs. Fat tissues that are around organs are known as visceral fats. They are the fat that is harder to lose among the two. Subcutaneous fat or fat underneath the skin is the type of fat which is easy to lose with proper diet and exercise. Both fat aims to bring fat soluble vitamins all around the body, which keeps you healthy and reduces your chances of falling ill. However, an increase in either of the two can lead to serious complications like diabetes and excess fat in the bloodstream, which could result in a stroke or a heart attack.

In general, you should keep your fat percentage below 10% for a male, even though you are trying to gain weight. Having an excess of fat could result in you being less motivated to exercise, as it looks that you are putting on fat rather than the muscular mass which you may put on as well. The rule of the thumb is that if you are putting on enough calories and fat can be derived from the waist size theorem. If you are putting on weight on your abdomen region with little or no growth around your muscles, you are eating too much and exercising too little. If you are not growing in your abdomen region, and growing in your other regions in terms of muscle mass, keep up the good work and maintain the diet. If you are not gaining weight in both the abdomen and the other areas of your body, then you are not consuming enough calories.

When you are trying to gain weight, try to attach your diet with a sound exercise plan. Gaining weight merely with fat could result in a negative outlook on your body, and is generally not recommended as it could lead to other problems. The idea is not to load in too many calories and training to your maximum to reduce the fat, but rather gaining weight consistently with a bit of fat so that you can remain healthy. The reason behind this is that fat cells multiply, but they do not shrink or reduce. So if you are loading too much calories into your body and not burning it off, your body will automatically convert the excess calories into fat cells. If the current fat cells can not store the excess calories, it will simply produce more fat cells which are irreversible.

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How Do You Do A Bench Press Properly?

A proper bench press requires a certain stance. This can be achieved by having a grip appropriate to your shoulder width, having both feet flat on the ground, relying solely on your chest instead of your shoulders and back throughout the whole exercise, bringing the barbell down to your sternum. Doing this right is hard to realize unless you are extremely aware of how your body function. You can help yourself by asking a friend to support for you and watch your form or use the mirrors around the gym to help you gauge your performance.

A grip appropriate for your shoulder width can be determined simply by performing this exercise. You can either use the two shiny rings around the Olympic barbell as a marker for you to place your last finger on each side. You can also cater the exercise specifically to you by stretching your arms to both sides so that your elbows are in line with your shoulders when you are lying down on the bench. After you have done that, bend your elbows so that they face the ceiling. Hold the barbell at the width you have achieved. This is the best way to gauge how wide you should how your barbell.

The next thing to focus on is your technique. Having both feet flat on the floor ensures that you are recruiting only your chest muscles, rather than relying on your back. This also provides a wide base relative to the grip you are holding so that the barbell is balanced at all times, leading to even growth through the exercise.

The next technique to master is, to lower the barbell to the maximum range of motion for your bench press without using your shoulders or your back. Always start with an empty bar to get the technique right before putting on weight plates on both sides. The barbell should be stable and not rocking from side to side when you are in your rest position with your elbows extended. Your barbell should be now above your sternum, the place where your last pair of ribs is connected. Lower the barbell in a straight line downwards, and then pause for a second before pushing it up. You should lower the barbell until your biceps are in line with your body. Anything lower than this angle will cause your shoulders to be recorded against the weight, this is not the desired outcome.

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Abdominals – Create an Adequate Workout Routine for Your Abs

Get the abs you have always dreamed of is simpler than you think. Many times, we think it's impossible due to the work we believe we have to do and I am not going to lie to you, it's clear that you will have to work hard, but with a bit of organization and an adequate workout routine, the goal is closer than you think.

An improvised workout routine will not only yield little results, but could also set you back. There are multiple variables in workout routines, we will see some below.

Regarding how often you should exercise your abs, it is advisable to do your routine every two days. The abdominal muscles do not need as much rest as other muscle groups in your body and that we work out when we go to the gym, therefore it is recommended to exercise your abs as much as possible.

Regarding the sets and repetitions, your workout routine will depend on what is your objective for your abs. If you want strength and to tone your abs, I advise you to do 30 repetitions per set with a little bit of medium resistance and a number of sets will depend on your physical condition when you finish each set.

If you want to have well-defined abs, with the characteristic appearance of the bodybuilders, do 10 repetitions per set with high resistance and as many sets as you can handle.

Regarding the different types of sit-ups that you will need to do, I advise you to work out your lower abs first. This is because this type of abdominal muscle is weaker than the upper abs, and you need your upper abs well rested to be able to stabilize the lower ones as you move forward with your workout routine.

The next type of workout would be the oblique abdominal muscles because of the same reason you worked out your lower abs. After, you will be able to exercise your middle and upper abs.

Here is a summary of the tips for setting up a workout routine for your abs:

– As we have already mentioned, it is ideal to exercise your abs every two days, but if you can not one day, do not worry about working out your abs two days in a row.

– Work your abs at the beginning of your training. You need to focus on technique when you are working out your abs more than any other movements, so do it when you are rested and can focus on tightening the parts you are missing and relaxing the parts that are not necessary.

– Do not forget to work out your lower back, as well. You need good strength in your lower back to help you support your other abdominal exercises.

– The order when working out the different types of abdominal muscles is: lower, oblique, middle and upper abs.

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4 Foods That Are a Must to Build Muscle

No matter what your goal is, building muscle, weight loss or gain gain or just general health improvement, there is no better way to have success than to have a good fitness program and eating the right foods.

Your body is a machine and if you feed it with potato chips and beer it will run just like a gas car that has a tank of fuel with water in it, it will run but not very good and in the long run do more damage than you can imagine. Just like a car, your body will run on lot of stuff, but will only run at its peak when fed the nutrients. It is amazing how the body will react when you add the right foods especially before, during and after a workout for building muscle.

Like most things in life, the easy path is not always the best path, like eating those processed foods. Foods that have been genetically altered or processed using heat and then packaged for ease is not good for your body. You body craves good foods and will crave much less if not processed. Most processed food do not satisfy your bodies requirements and you end up eating more of them just to fool the body into thinking you are full and do not need any more! Eating the right foods at the right times will help your body get what it needs, so the cravings go away and helps keep the right nutrients in your muscles to help them build quickly. So, what is the right food you ask?

Eggs, One of the best sources of protein on the planet are eggs, yes eggs. Eggs loaded with minerals and vitamins, and are packed with riboflavin, folate, vitamines like B-6, B-12, D, and E along with iron, phosphorus and zinc. Eggs are a natural wonder when it comes to a complete package and especially for the muscle builder.

Beef, its whats for dinner and of course any muscle-building program! Beef loaded with iron, creatine and zinc, all of which are critical for muscle-building. Eating extra lean cuts of beef will give your muscles the food they need to re-build after a great work-out. Finding natural beef products can be a bit hard, but well worth it. Beef with a natural label will be grain fed with no antibiotics or hormone treatments, so look for those cuts that say “natural”, it will be a better cut of beef and better for you.

Salmon, another great protein that is swimming with omega-3 fatty acids, “omega-3” can help slow down the muscle-protein breakdown after a work-out improve the recovery time.This is real important as you need to store new protein faster than the body breaks down the old stuff and salmon is the perfect food for this.

Nuts, and especially almonds. Almonds are a wonder nut, they have the uncanny ability to add alpha-tocopherol vitamin E which is the best type to maximizeize absorption. This is important to your muscles as vitamin E is a potent antioxidant that can help prevent free-radical damage after a heavy work-out. A couple helpfuls a day is all you really need to get all the goodness of almonds.

Water, now, I know what you are thinking, water is not a food! Well, it may not be a direct food, but no food will work for you without water. Muscle is about 80 percent water. As little as 1 percent change in body water can impair exercise performance and adversely affect recovery. Think of it this way, for every pound you shed during a work-out, drink 24 ounces of water, sounds like allot but your muscles need it to rebuild.

OK, so that is 4 foods and water. I'll add a fifth. Even though there are many foods out there, the other food that you can add to the list. The fifth food that I feel is a huge help to muscle-building is Olive Oil! No, I do not mean use olive oil to rub on your muscles to make them look good, you need to eat the stuff. The monounsaturated fat in olive oil appears to act as an anti-catabolic-nutrient, in other words, it prevails muscle breakdown by lowering levels of a sinister cellular protein called tumor necrosis factor-a, and linked with muscle wasting and weakness, kind of like watching a bad reality TV show! I do not think there is a good reality TV show is there?

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Want Bigger Muscles? Protein Is the Building Block to Success

All of us have tried different ways to exercise, build muscle, lose weight and eat right. There is so much out there it can make your head spin! We all want to be healthy and make our bodies look and feel as good as we can, so for the guy that wants to build muscle and do it in the most efficient way possible, there are a few things that you must do and probably the most important is what foods you put into your body.

When exercising to build muscle, most everyone eats a balanced diet and takes supplements, but the most important thing to your muscles is Protein and water. Without these two main ingredients your muscles will starve and not work properly and will fatigue quickly during exercise.

Before we talk protein, lets talk water. Of course we all know how important water is to our health, but when you are trying to build muscle, there is almost no amount of water that is too much! You should be drinking at least 1 liter of water every day. Your muscles are about 70 to 80% water and the rest is protein. Without enough water in you muscles they will not be able to absorb the protein and will never grow like you want, they will just fatigue and hurt after a good workout and will take longer to repair themselves. Water needs to be in your before, during and after routine so that the muscles are never starved for water, this will keep them working in optimum condition and will allow them to be as efficient as possible and give you the most intense workout you can.

As I said, muscles are mostly Protein and Water so it is obvious that protein and water need to be in you diet every day. Protein can come from animal based like beef, fish and chicken and there are plant-based such nuts, seeds and beans. Protein needs to make up at least 30% of you calorie intake in order for muscles to build. Protein is mainly amino amino and amino acids are the building blocks of muscles. There are about 20 different types of amino acids so having a good variety of proteins is important to building muscles. Eating many different types of protein will help get as many of those 20 into your system.

Animal and plant type of protein are great, but there are other ways to get as much protein as you need and some of the great protein shakes out there can help. Whey is one of the best proteins for building muscle and having Whey in a shake is a perfect supplement from eating animal or plant type proteins. Casein protein shakes, egg protein shakes, Soy and Hemp protein shakes (great for the vegetarian) and blended shakes that merge all the above will make a perfect supplement to your daily diet and give your muscles what they need to grow big and strong!

And even though we are talking protein, do not forget carbs (carbohydrates) without 45 to 60% of your calorie take being carbs, you muscles will burn muscles to get through your workout so make sure you eat plenty of carbs before your workout. Do not worry, you will burn those off as carb go quickly and then when you load back up with protein after your workout, your muscles will thank you!

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Building Muscle? Some Important Tips to Get You Started

One thing about the human race is that we all like some structure to our lives, it helps us focus and stay on track no matter what we are doing. That structure is also critical to a muscle-building program. We, by nature, will go to the gym and start exercising with full intention of doing it all, and then end up doing what we like and forgetting about some of the exercises we should have in our routines. Nothing wrong with that approach, but for a body builder wanting to build muscle, it is real important that you have a routine that not only builds muscle but covers all the muscle groups in the most efficient way possible and gives the proper rest to those muscles that are worked hard so you are not sore during the next workout.

A basic routine to get you started or even for a more advanced body builder needs to start with how many days you need to work out. A good rule of thumb is to work out 3 or 4 time per week and have at least a couple days of rest during that week. You do not need to have your days of rest back to back but your muscles need rest. The whole process of building muscle is having microscopic tears in the muscle tissue that repairs itself which is how muscles get bigger. Without rest, muscles can not repair. With rest and good nutrition your muscles will grow bigger and stronger much quicker.

Your routine needs to separate out the muscle groups. That's done by working different muscle groups at each session. You should start by working the upper body one day and then the lower body the next day. Do 3 or 4 sets for each muscle group and only about 8 to 10 reps to fatigue. Remember, you are trying to make microscopic tears in those muscles, not do major damage! And also remember to let your muscles rest for a minute between sets and a couple minutes between exercises!

A good example of a routine would be-

Week 1

  • Monday – Shoulders, arms, chest and back
  • Tuesday – Cardio
  • Wednesday – Legs (quadriceps, hamstrings and calves) and abdominal
  • Thursday – Shoulders, arms, chest, back
  • Friday – Cardio
  • Saturday – Rest
  • Sunday – Rest

Now, you can switch these around for week 2 and you do not have to take 2 days off in a row, there is no “must” here other than cover all the muscle groups and to get your Cardio in each week. You can make your own routine to fit your lifestyle but make sure you cover all the muscle groups each week. You can even switch around and do one week more upper body and then do more lower body the next week. You'll be amazed at how good you feel and how quick the muscles start to show improvement and how fast the start to grow bigger.

Just make sure you eat right, take your supplements, drink lots of water and have a routine that keeps you focused on all the muscle groups.

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Discover How Beneficial Deer Antler Velvet Extract Can Be for Osteoarthritis

Relieve pain from osteoarthritis with deer antler velvet extract. One of the most powerful therapeutic supplements nowdays is the antler velvet, which is harvested from elk antlers and contains several vitamins and minerals that improve overall health and vitality. One of the most prevalent illnesses in the United States is arthritis, and it affects 60 million people. This high number has prompted the development of several supplements for osteoarthritis. Continue reading this article to learn more about how this supplement can help aid this ailment.

What Is Osteoarthritis?

Before discussing the effects of antler velvet, let us first look in detail at the causes of this painful joint ailment. Osteoarthritis is also called a degenerative joint disease because it causes mechanical abnormalities, which affect subchondral bone and articular cartilage. Some of the symptoms include tenderness, pain, stiffness, along with effusion in the affected joint. There are many causes of osteoarthritis, such as metabolic, hereditary, developmental, and mechanical. Certain processes initiate the loss of cartilage. Without the cartilage to surround the bone, the latter is exposed and becomes damaged.

Benefits of Deer Antler Velvet Extract for Osteoarthritis

In the past, the only available remedies for osteoarthritis were steroids and limiting activity. Most of these remedies are directed in devastating effects because what these drugs have been doing is to mask the symptoms and not treat the causes. Unlike prescription drugs, the antler velvet contains many minerals and vitamins that help reduce inflammation. Two of the potent anti-inflammatory agents in the velvet antler are chondroitin sulfate and glucosamine. Both of these agents help reduce inflammation and enhance joint support. The highest levels of chondroitin sulfate found in the velvet antler function like a liquid magnet and attract fluid into the proteoglycan molecules in order to support the cartilage. This is very critical because without the fluid in the cartilage, it would become dry and malnourished. Apart from these two potent substances, collagen is also helpful in addressing osteoarthritis. It is also found in velvet antler, and it contains fibrous protein that works well with connective tissues.

Other Therapeutic Benefits of Deer Antler Velvet Extract

Besides its powerful effect on osteoarthritis, the extract is also beneficial for other health ailments as well. The antler velvet is also used for the following:

· Enhancements endurance and strength

· Improves the immune system

· Promotes rapid recovery from ailments

· Addresses high blood pressure, asthma, indigestion, kidney disorders, skin ulcers

· Increases level of sexual drive or libido

There are many ways that the velvet antler can be a potent substance for aid various ailments. It is important that you choose a natural alternative like deep antler velvet extract to be safe and experience fewer side effects.

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How Can Deer Antler Velvet Extract Supplement Enhance Athletic Performance?

One of the natural health products gaining worldwide popularity nowdays is deer antler velvet extract supplements. Deer antler velvet has been used for 2,000 years in traditional Chinese medicine. It is now available in various formats for convenient and effective absorption by the body. The velvet antler has over 400 vitamins, minerals, and other nutrients that target the overall well-being of the body. Almost any person of any age can benefit from this supplement.

Where Do They Get the Deer Antler Velvet Extract Supplement?

The deer velvet does not consist of capillaries but of a cartilaginous substance that surrounds the antler. As the elk's antlers grow fully, two-thirds of its height will be cut off and left to dry under the sun. This will make it easier for manufacturers to powder and derive concentrated amounts in an extract for easy ingestion. According to traditional Chinese supplement, the velvet antler has specific benefits depending on the section it's harvested from. The top section or the tip of the antler, there are minerals and vitamins good for preventive supplement. The middle section is good for osteoarthritis, fatigue, and other ailments. The base of the antler has nutrients beneficial for enhancing athletic performance and sexual drive. Through processing the entire antler is used to make the extract viable in its promotion of general health and wellness.

Osteoarthritis and Deer Antler Velvet Extract Supplement

The velvet antler has several nutrients that act as anti-inflammatory agents, which benefits those suffering from osteoarthritis. This bone condition is also called degenerative joint inflammation. Several studies found that antler velvet is rich in chondroitin sulfate and glucosamine, which with collagen repair joints and lubricates the cartilage and minimizes inflammation. This natural supplement also contains prostaglandin, which is an agent responsible for reducing the funding associated with injury and arthritis. When these substances are taken orally, there is a 90 percent absorption rate, but when combined with chondroitin, it reduces the pain associated with osteoarthritis.

Athletic Performance and Deep Antler Velvet Extract Supplement

If you are looking for a supplement that will improve your energy and stamina without worrying about failing a drug test, this supplement is just for you. One of the agents present in this supplement that is beneficial for muscle growth and development is IGF-1. It helps with quick recovery from strenuous activities, reduced recovery time between work outs, and increases energy levels. That is why this is a preferred natural supplement among atheletes.

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What You Need to Know About the Performance-Enhancing Features of Deer Antler Velvet Spray

One of the most powerful ways to address infection and other associated aches and pains is with the deer antler velvet spray. The velvet on antlers has been used to address several ailments for many centuries. Recently, this natural supplement is effective at enhancing performance by improving stamina and increasing energy levels. There are many athletes who rely on this natural supplement because it improves endurance.

What Is Deer Antler Velvet Spray?

The antler velvet is a well-known and important traditional medicine in Chinese culture. It has been used for centuries before it became known as a performance enhancer in the West. The antler is harvested from elk because they have about 500 mg of velvet. Most antlers grow quickly from April until July and are found mostly in the farming industries of New Zealand.

What Is the Effect of Deer Antler Velvet Spray on Athletic Performance?

Some of the growth factor hormones (eg, IGF-1 and IGF-2) are found in antler velvet. These growth hormones are known to be potent in muscle and health improvement. IGF transports amino acids and glucose in muscles and focusses on muscle development. It allows muscle to work at their best and helps preserve muscles from aging. Athletes who consume the velvet antler report normal metabolism and increased stamina and vitality. Moreover, the velvet antler can increase your performance in athletic activities because of increase energy and vitality. Athletes, particularly bodybuilders, will find reduced recovery times between intense training sessions.

Issues With the Use of IGF-1

Studies have proven the muscle enhancing effects of IGF-1. Nonetheless, this substance has been banned from athletic use. The main benefit of using the deer antler velvet spray is that it contains IGF-1 but at a low enough levels to remain healthy and safe. Other benefits of velvet antler include restful sleep, youthful appearance, enhanced mental clarity, and increased energy levels. This only certifies that it is one of the best natural supplements for enhancing performance levels.

Nonetheless, this natural and healthy supplement has been considered as one of the top choice supplements when you search for reviews on the Internet. Those living testaments of the effectiveness of this supplement show how people prefer to use this over prescription medicines. As far as muscle enhancement is concerned, a group of people were surveyed and a vast majority of them chose this kind of spray as their preferred natural supplement.

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