Almost anyone who works out regularly has bought supplements,after all who wouldn’t like to make muscle building and fat loss easier?
But witch supplements really work? I mean there may be nothing more confuseing or controversial than the topic of muscle building/fatloss supplements. Just flip open any muscle magazine and you will be instantly bombarded with endless advertisements for all kinds of pills,drinks and powders that promise incrediable gains in minimal time.
The health and fitness supplements are a multibillion dollar industry, and their carefully planned out marketing campaigns are made to push all your buttons so you hand over your money i the hopes ot get that perfect body.
But there are no magic pills or drinks
If your goal is to achieve a strong, muscular and lean body, I guarantee that you will not get there by sucking down bodybuilding pills,drinks and powders. If supplements actually followed up on the promises that they made, everyone would be huge and muscular( and if bodybuilding supplements work that well it would then get classified as a drug and could not be sold over the counter).
And just to be clear I am not completely against the use of supplements.In fact there are few I have taken that I would highly recomend.
All I want you to realize is that supplements are just that: supplements. They are there to supplement your diet and fill in those missing gaps that whole food simply cannot provide.
If you’re training hard and eating properly, supplements can aid you in your quest for more muscle and less fat. However, supplements are not there to replace anything. They are simply there to give you a little extra boost,nothing more!
I am going to tell you something that will suprise a lot of you,Do NOT stretch your muscles befor you work out!
Research has shown that a pre weith training stretching will reduce your muscle strength by as much as 28%.Instead odf stretching befor you workout just do some lifting with lighter weights to get warmed up first witch will help prevent injury.
After you are done with you weight training do some deep stretching on the muscles you have worked trained.
It is believed That this will strech the fascia (the menbrane that encases the muscles) and giive your muscles more room to grow,the streching will also cause micro tears the muscle and when the muscles repair these tears it will be bigger and stronger.(when ever you train intensely your are tearing down the muscle tissue) .
The growth occurs when your body muscle repairs the muscles). But when you strech the muscles after a workout you do have to make it a nice deep stretch ,you must really feel the stretch in the muscle or muscle groups.
I just read this on Will Brink’s site at ” WWW.BRINKZONE.COM ”
(he is one the best fitness guys round),
It is about a study published in the January 4 issue of JAMA” Calories, Not Protein, Leads To Increases In Body Fat When Eating Excess Calories!” IT IS A VERY INTERSTING READ!
It is basically macro nutrients vs. calorie intake and body mass/fat
The main benefits of regular work outs with weight training to build muscle and reduce body fat should be obvious to just about anyone,and physical power and great built has always highly coveted. Strong well built men have been respected and held in awe, as far back at least as hercules in ancient Greek and Roman times. But often someone who takes up body building is not thinking about being held in awe. In fact many are thinking just the opposite, wanting people simply to stop thinking of them as a 98lbs weakling. Showing that you can do what it takes to become physically strong and powerful takes work – but it is this hard work that will be rewarded with a toned muscular physique.
There are many practical reasons you may need the ability to lift something heavy, or simply to move something large. But shifting a mental block is at least as valuable. Many of us underestimate just how physically strong we are, and how much potential we have, and as far as proving it goes there is no better way than training to a point where we are capable of physical achievements that would be beyond many.
Most of us would love to be able to do things that we watch happening on television week in and week out. Many of the most popular sports feature individuals who have trained to the point where they are capable of feats of great strength,speed and power.
Most of us would love to be able to emulate our heros of sports and even cinamatic heros.
When people look at body builders, there is often a suggestion that the word “vanity” is never far from their minds. After all, it is pretty much impossible to be a body builder without paying a lot attention to your looks . Even in a suit that covers up all the muscles, a long term body builder can often be hard to distinguish from a boulder of granite or marble. But to assume that vanity is the only reason people taking up body building would be unfair, and simply massively inaccurate. There are many practical reasons why you would consider taking it up.
The fact is other than competitive considerations, there are situations that will occur that necessitate a bit (or a lot) of heavy lifting. As well built as some of us may be naturally, heavy lifting still takes it out of you. But if you have been working on the exact muscle groups that are required for the job, then you will be in a good position to get through such a task with a minimum of sweat. In fact, people will often pay you to do it for them. If you have been working those muscles for years, that’s pretty close to money for nothing.
Being able to lift and move heavy items is something that comes up again and again, if you are moving house for example. The simple thought of doing such a thing is enough to bring many individuals out in a cold sweat. Those muscles may provoke envy in many, but they can also win you a bunch of respect.
It is hard to beleive that in this day and age many people still do not know all the benifits of bodybuilding. Working out with weights on a recular basis not only will help you build a good body,it also it also has a great deal of health benifit. No-one can deny that there is a lot to be gained from a physical aspect from training well and putting in the effort required to build your muscles.
It has been shown that working out with weights not only builds muscle it burns fat, it increases the bone density and ligament strength.
Body building can decrease cholesterol levels.can make the heart healthier.
Working out hard with weights will consumes energy, witch will make the heart pump harder. When done constantly, the hearts muscles are strengthened.
This sense of accomplishment transfers into everything you do, and when life presents you with challenges it gives you something to call upon that shows you do not fall back when life gives you something to take on.
It cannot be denied that a successful body building regime has many other effects beyond the building of muscles. It is up to you what your motivating factors will be, but personal achievement cannot be underestimated among the possibles.
Many people look at body building as mostly as something largely cosmetic – Lets face there is not a heck of a lot of practical reason for having arms bigger around than a lot of peoples legs.
In reality there are reasons beyond the aesthetic effects of it for sticking to weight training regime. Not least of these is that a good solid bodybuilding work out routine can have a great effect on your general good health.
As long as it is a measured and defined program, a body building regime can be one of the best things you ever do on the auspices of fitness and good health.
Your heart is a muscle and needs exercise. One of the most frequent contributory factors in a heart attack or heart disease is a sedentary lifestyle. And just sitting around on a couch watching television and eating nachos will not do a thing for your health except make it worse,and may just shorten your life span. It will also give you less chance of successfully attracting the man or woman of your dreams.
By training often and hard with great intensity, you will lose the fat that makes your energy levels so low and build a nice toned healthy body.
If you have children, being fit will allow you to join in their games and keep up to them,and playing with yourchildren is something on which you can’t put a price.
Being able to have the energy to play with your kids will make being a parent all the more enjoyable for both you and your kids.
Starting to workout to gain the shape that you have always wanted will require a intense workout routine that will take hard work and a great deal of effort. You really can never be in too good of a shape,so you need to put together a good traning system.Always try to have a good weight training routine planed out.
But if you do happen to get injured, you should not spend your time dwelling on how it is keeping you from getting into the gym and training. You must find a way (if possible) to train around the injury,do not try to push threw the injury or you may cause more damage and require a long lay off from working out.You may even have to take a break from training for a while.
If your injured you can always work a different muscle group and break that into smaller work out splits.For instance,if you injured your shoulder and cannot milatary press or bench,put more focus on legs and lower back and break into a smaller grouping like hamstrings and lower back this would take the place of your shoulder chest routine, then on your regular leg day do quads and calfs.
You can also train the other side. What I mean by this is if you had an injured right shoulder,continue to work the left shoulder hard.You body does try to strive to keep a banlance so by training the uninjuried shoulder your body will try to some what maintain the injured shoulder strength and size.
And don’t worry to much about your shoulders or chest loseing strength and size,you make get a bit smaller and weasker while your injury heals,but your musscles have what is called memory ” and those muscle will rebound as soon as you start trainning the injured muscle again.
For a lot of us going t the gym to work out and build one’s muscles up is a highlight of our day, no matter how many times a week we do it.I use to find myself counting down the minutes of my workday so I could hurry to the gym. It can allow us to work through the tension of the work of the week and the stresses of life in general.
It would not be going too far to suggest that there are many of us who view training as an indispensable part of our weekly routine. However, a training routine must include some down timeif it isgoing to be effective and worthwhile and will keep you from burning out in the gym.
We all know the benefits of training regularly. But is not hard to over do In our In our Enthusiasm for the workout and to make muscle gains.
Sometimes we make the asumption that more is always better but this is not always the case when it comes to weight training. For training to have the long term effect that we are looking for it will be necessary for you to take regular breaks in order to kick back and relax.
So to make sure you do not burn out or go into a state of over training where you will actually stall your muscle progress or make it regress take some time off once in a while.
Do not simply live to train.You do not want to become known as what is called a “gym rat”. When you are relaxed and happy, the body releases chemicals that you need in order to keep an upbeat mentality.
So take a break once in a while,go out with some friends,if your married take your significant other out on a date.If you have children go hang out with with what they like to do(it is always great to bound with your kids).And always remember there is a life outside the gym.
Enthusiasm is a valuable part of the body builder’s make up. There are times for all of us when going to the gym may feel like a hassle that we can do without, but in sticking to a regime that has been designed for a purpose, we get a lot closer to the purpose in question and benefit as a result. A stop-start regime will mean that you are always going back over old ground, and the first part of any training regime even post-warm up will be devoted to regaining muscle tone rather than adding it. So if you can motivate yourself to get in there and go for it, half the battle is won.
Equally it is important to bear in mind that enthusiasm can have its costs if it is unbridled. Spending time in the gym is vital for getting into shape, but it is equally true to say that you can spend too much time in the gym, or try to fit too much work into the time that you spend there. The effect of this is that they will cause themselves an injury, or at least make a continued regime a lot more difficult than it should have been. Having some mobility is important, and by building up too much muscle you can compromise your own mobility.
The answer is to design a routine with some space to relax written into it. On doing this, you will give yourself something realistic to stick to, with results you can monitor and learn from.