Whenever you start with your body building regimen it is recommended that you take the help of experts. They have gone through the grind before and have a lot of tips to offer about how to work out effectively. They would be more than willing to share the little tricks that speed up the body building process. Pay heed to what they have to say about working out in an effective manner. Try those tips to see if those work for you as well.

One of the most important tips for successful body building is that you strive for a proportionate development of the body. Do not ignore any of the muscles thinking it to be not so effective. Don’t just train your chest or your biceps; nourish the calf muscles as well. Similarly make sure every part of body is getting worked out to ensure an overall development. When you develop just one part of the body, and when the results begin to show, there is bound to be some disproportion in the way you look. So always aim for an overall development.

A good way to make your body building easier and more interesting is by getting a training partner. This will help you to remain motivated. Working out with a group helps you to stay focused. You can also turn to them for advice and suggestions. They will also push you to work harder than you would have had you been working alone. Also always make sure that you are exercising in the right way.

One of the most fundamental things to remember while you are into body building is to remember to eat right. Eating a healthy and well balanced diet would supplement your workouts and help your body to grow and develop in a healthy manner. Eat well balanced meals five to six times a day and include a lot of proteins and carbohydrates. It is also important to keep your system hydrated at all times.

It is also important that you take in supplements regularly. The supplements that you consume give a great boost to your energy levels during work out sessions and are absolutely indispensable for healthy body building.

During body building it is important that you always be open to suggestions and try to know what works best for you. Do not hesitate to contact your trainer and seek his/her expert advice to help you get that perfect body that you had always wanted.

Muscles are built by amino acids, which simply is protein, broken down into smaller parts. These parts together with water, creates muscle tissue. The building of muscle tissue is controlled by the growth hormones in your body, mainly testosterone.

So, to be able to build good amounts of muscle tissue in your body you got to have both a good amount of testosterone in your body and also a great supply of protein, that = muscle nutrition.

Basically, how it works when the cells in the muscle are triggered to create bigger muscles is; you do a heavy work out at the gym on say, your biceps. This triggers your body to naturally produce more testosterone, giving the signal to increase the strength in the muscle because it now has to respond to the new conditions. As I mentioned, the T?levels peak after about 30?45 minutes into your workout and there will be an imprint in your brain to produce more muscle tissue. Some of the muscle tissue will be damaged because of the pressure you’ve put on them and this will also be ‘ordered’ to be repaired. The cells in the muscle do start the repair and building pretty much straight away. However, it increases steadily with time and with their peak at night. It is good to have a protein shake straight after your training though.

It’s very important to give your body a lot of nutritional energy if you’re serious about gaining muscles. Without decent amounts of energy to your body there can’t be any growth, simply because there won’t be enough to build from. This doesn’t mean you have to eat 10 000 calories a day (normal recommendation is 2500 for men) but you should increase the amount with about 25?33%. It is also  important to give yourself the right type of calories. You want to increase your protein intake but it doesn’t mean you want to miss out on carbohydrates and fats. They do, in their own way, add to your ability to gain muscles.

Carbohydrates

Carbohydrates give you the energy necessary to perform the workout for your body and it also gives your cells energy to renew themselves and do the build?up of muscle tissue. It is preferred to have your biggest intake of carbohydrates in the morning and around lunch since you in this way ensures that you’re providing your body with the energy it needs to perform its tasks.

Great carbohydrate sources are pasta, rice, potatoes, bread, vegetables and fruits. Feed yourself those things for breakfast and lunch and you’re body will have the energy it needs to do its workout properly. To avoid that the carbohydrates get stored on your body as fat, you want to avoid large intake of carbohydrates in the evening, when you’re no longer physically active.

Next Post: Muscle Nutrition Part 2 – Fat, Protein & Suggested meals

Here’s an excerpt:

In terms of the formatting of the workout log, I’ve included areas for you to record:

• the date of your workout
• time started and finished
• vital stats for the day like your scale weight and body fat percentage
• how many hours of sleep you got the previous night
• cardio and conditioning training
• weight and resistance training
• diet and nutrition info (specifically pre-workout and post-workout nutrition and any supplements you might be taking)
• your overall workout rating on a scale of 1-10

Also, I tried to provide plenty of space for recording weight, sets, reps, rest period and especially training notes.

Free Workout and Excercise Log

For this to happen you have to expose your body to stress. This means, to let it experience conditions that it isn’t used to. When you do this, your body begins to adapt to the new conditions and find ways to be able to handle them in the best way.

To give an example; if you try to hold your breath for say, 30 seconds, your body will be able to do this quite easily. But you probably wouldn’t be able to hold it for, say 3 minutes. To get to this stage you have to, over a period of time, expose is, and train it, to be able to hold the breath for longer and longer periods of time. Your body will naturally find ways to make it possible to hold the breath for longer time and it will become easier and easier. However, if you want to be able to hold it for 3 minutes, you have to consistently increase the time and also do it repetitive times.

It works exactly the same way with muscle building. If you want to reach a level where your body has adapted to the conditions of being able to lift weights that are 5 times heavier than what you are lifting now, you have to consistently increase the weights you are lifting repetitive times. You have to step by step give it higher levels of stress and in this way force it to grow more muscle tissue. If you don’t increase the amount of weights you’re lifting, you’ll never gain more muscles. You’ll simply stay at the same level.

The amount of muscle mass you’ll have on your body is directly related to how heavy the weights you’re lifting are. You can see it as different levels, and if you continue do the same weights, you’ll find that it gets easier and easier with time. However, you won’t gain more muscles mass.

So the number one rule, and I will mention it again to remind you, is; Always make sure that you’re increasing the weights and that you’re lifting heavier and heavier weights consistently. In this way, you will trigger your muscles to grow.

When you’re exposing your body to the stress that weight lifting means, it will respond with an experience of fatigue and tiredness. This is a natural response and simply means that your body tries to move back to its previous level. However, with the experience imprinted in the cells, it does at the same time prepare itself to be able to meet the same stress with more ease, if it would happen again. This means that next time at the gym, after letting your body recover properly, you’ll be able to perform at an even higher level than you did last time.

To know what really works when it comes to bodybuilding and muscle gain is everything.

There is one mistake though that lots of people do which keeps them from gaining the body that they are dreaming about having.

What is it? – Overtraining

A lot of people and especially those that are new to bodybuilding might think that the fastest way to achieve huge muscle gain is to work out like crazy, and begin going to the gym each day of the week for over an hour each time. They work out and work out and then they work out a bit more until their muscles really ache.

Then they begin to wonder why they don’t get the results they are looking for and maybe they add an extra session a day and think that it will give them the success they’re seeking. Wrong!

After a few weeks, their bodies will likely be so stiff and aching that they won’t even be able to do a work out, and this is probably the best thing that has happened to them in a while in regards to their muscle building progress.

The secret to gain a muscular body is directly related to how often you work out and how much time you are spending at the gym. And believe me, less is more in this case. Overtraining will not add to your muscle mass at all, instead it will create tired, overworked and broken muscle tissue that will requireall the energy you’re giving your body to simply keep it alive.

Knowing how often to work out is essential if you’re really serious about your muscle gain, and should not be overlooked. In this report I will give you the guidelines that tells you how often I recommend you to work out and also how long your sessions should be each time.

First: How often?

You want to make sure that each muscle group you are working out gets enough rest in between each work-out session. Make it a minimum of 72 hours as a rule and stick to it, then you’ll make sure that your muscles get the amount of time they need to fully repair.

Why is it that you shouldn’t train more often?

Most people don’t get it that you don’t gain muscles while you’re at the gym working out. The muscles grow afterwards when you are resting. If you work out the muscles too often, they get stressed, won’t be able to build new muscle tissue (which is want you want for muscle growth) and you’ll end up with little or no improvement.

You have to wait until the muscles are fully repaired and then you can give them a new work out which will add to what you gained since your last session. By giving the muscles a good workout at the gym and then letting them recover, you’ll ensure that your body adds the extra muscle tissues.

You always want to make sure that you don’t overdo your muscle gain training. You want to make sure that you never train more than two days in a row. Preferable is to do the ‘every second day training’, but if it fits better into your schedule, two days in a row with a day’s rest afterwards works too.  It is very important to let your body recover fully after a work-out session, and I’ll talk more about this in the chapter ‘recovery and resting.’

When it comes to muscle gain, the rule goes something like this; less time and more intensity. This means; don’t spend hours at the gym; it serves your purpose not at all. You should spend no more than 45 minutes at the most each session. However, while you’re there it is in your best interest to work out with great intensity, to lift weights that are just as much as you’re able to lift and that’s it.

As I said, the time spent at the gym should be less than 45 minutes. This is due to the fact that your body otherwise won’t have more stored energy to supply you with to perform the work-out. Instead, it will begin to use the energy that’s stored within the muscles, which means that those last 15 minutes that you spend to make it an hour actually are counter-productive to what it is you want. Professional bodybuilders don’t waste their energy, they do their training and then they allow the result to come to them.

There is another reason why this is the optimum time to spend at the gym. Studies have shown that the muscle building hormones begin to spike after about 30-45 minutes into your training. After that, they will decrease and there will not be as much effect as you would like. By Stopping when they’re spiking, you’ll ensure that they are able to perform their tasks in the most efficient way. By doing a lot of intense workouts and exercises that increases the testosterone naturally in the 45 minutes you’re training, you’ll be able to create the best conditions for your muscle building hormones to work properly.

Look in the mirror and see where you are now, close your eyes and visualize how you want your body to be. Take a few minutes and don’t worry if you don’t see visuals, we all have visualization skills. Don’t believe me?  Ok, picture your front door, putting the key in the lock….

Now that you have the visual of how you want your muscles to look, make a plan. If you are going to the gym great, remember not to overdo sessions/per week if you’re looking to bulk up (1x a week max to gain, 2x a week for tone).

If you can’t go to the gym because you live in the boonies, are married to your job, busy looking after your kid, can’t afford it right now because of the credit crunch, etc, etc.  You can always do pushups twice a week, triceps (with chair behind and feet on couch, lowering yourself down and back up), find a place in your house for chin-ups (or you can buy the gadget to put in your doorway), squats & calves (just find something heavy to hold comfortably), there’s lots of stuff for abs you can do, if you’re real agile you can do headstand push-ups =)

Just kick your own butt into action and once you start challenge yourself to do as many or more as last time. Think “strength, power, overcome obstacles”. It’s really all mental, don’t stress if results aren’t coming overnight, take a picture and then work out hard for 4 weeks and take another picture, you’ll see a difference and this will help your motivation.

I’m in Thailand right now and no gyms in my neck of the jungle, keeping most of my size though and these excercises are great for strength. Mixing in some yoga, staying flexible. Remember, No Excuses!

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It was a ton of work though to learn how to be a successful trader and for sure a lot of stress and anxiety. I decided after a few friend’s requests to open up a live profitable trading signals room soon, so busy on that. I still make time to work out of course, but this blog might be a bit quiet for now.. Happy Beefing up!!

If you like to go on really long vacations like me then you know if you’re not careful you could lose most of your muscles while you’re gone. Usually there is a gym nearby but if you’re in remote places it can be tough.  Check out the shot of my jungalow in thailand, nice digs =)

Here are 4 exercises you can do from pretty much anywhere:

Push Ups – you know em, you love em , 50 is a nice number =)

Chin Ups – (aka pull ups), find a bar somewhere or bring a portable one that can fit in any doorway, check out this guy Todd Mei, he has the world record for pull-ups, did 700 in a hour!!! How many people at home right now can’t even do 20 and this guy does 700… Wow.

Triceps with a Chair & Couch – not sure the official name on this but have a chair 4 feet away from your couch, your hands are behind your back on the edge of the chair and your feet are on the couch, bring your butt down towards the floor and then back to chair level, if too easy put some weights on your lap.

Ab Killer – laying on your back with your
legs up and your head and arms up

I would like to ponder a bit in the nutritional advice that so many people that want to gain muscles wonder about. How important is the food we eat for our ability to build muscles?

From my point of view it is very important. Muscles are built by proteins and therefore you need a certain amount of this for the body to be able to build muscle tissue. There are some essential amino acids that you only can get from the food and that is necessary for many of the bodies function. You can also choose to eat food that is rich in zinc to ensure that you have a good testosterone level. Testosterone is the main growth hormone for muscles in the body and you want to keep your levels high if you want to gain muscles fast.

How then are you supposed to eat to build muscles the way you want?

This is something that can be quite individual. We all have different bodies and also different desires of what we want to achieve. For a hard-gainer, someone who is skinny and finds it difficult to gain muscles it is important to eat a lot. For those guys (and girls in some cases) it’s about training smart and eating good and plentifully.

For those that are a bit flabby, and who wishes to actually transform some of that fat to muscles you have to take quite a different approach, both to your diet and your training. If you are a bit overweight it might be a good idea to actually add a bit of cardio-vascular training into your schedule since this helps to burn the fat. This will not give you muscles though so it is important that you also spend time lifting weights.

If this describes you, you still want to eat a lot of calories – after all this is essential if you are going to gain muscles. However, you want to make sure that you eat good calories. Lots of proteins and less fat and mono-carbohydrates (as in sugar, white rice and bread).

When you consider that your body is unique and that it needs to be treated thereafter you can find a diet that is perfect for you. You can consult a dietitian or even a personal trainer and ask for advice if you are uncertain. Otherwise, use common sense, make sure you eat a varied diet with lots of vegetables and fruits and you can be sure you get all the vitamins and minerals that is necessary to have a healthy body.