All posts by Body Building Guide

How To Build Muscle Through Better Nutrition

How to build muscle? The answer has eluded many bodybuilding enthusiasts who naively believe all they had to do was workout harder. Do more push ups. Lift heavier weights. Go to the gym more times every week. And in time, they’ll enjoy bulging muscles and six pack abs.

But the truth about how to build muscle is that it isn’t entirely about exercise or workouts. You also need good nutrition. In fact, without the right eating habits, it won’t matter how hard you workout – you won’t build muscle.

How To Build Muscle

Your body needs protein to develop muscle mass. And before the calories are devoted to gaining muscle, you need to burn off any extra fat. The ideal bodybuilding diet contains less fat and more carbs that serve as fuel to meet your body’s metabolic demands. Here is how to build muscle:

1. Eat Well After Workouts

After workouts, your calorie intake is what determines whether your muscle mass will increase. A protein supplement or shake one hour post-exercise is extremely beneficial to gain muscle. You are essentially providing your muscles with the building blocks they require to add new bulk. A regular meal taken shortly afterwards provides the other nutrients that you body requires for its metabolic activity.

Eating enough calories with the right mix of protein is among the most important factors that govern how to build muscle. This mix is critical, just like the kind of exercise routine you choose or the number of reps in your workout.

2. Make It A Habit

Eating a nutritious meal once in a while after you workout, but relapsing often into junk food binging won’t help you build muscle fast. You will require discipline that is sustained over time in order to gain muscle through better nutrition.

Find the types of healthy food that you like and enjoy. That way, you will find it easier to stick with your diet. Try out different combinations to hit upon the few that are both convenient to prepare, tasty to eat, and easy enough to sustain over time. There are dozens of guides, programs and coaches who can help you with advise and resources on what to eat to gain muscle.

A weight calculator can be helpful in computing the number of calories you require for your energy needs. Make sure you get enough of them and the right balance to cover all your body’s demands. Keep a stock of the right ingredients to prepare your meals. If you fail to plan, you won’t maintain your health eating habit. This is more important if you’re busy and short of time. Everything must happen on auto-pilot – and for that, you must plan in advance.

Here’s why it matters. If you don’t eat well, it won’t matter how hard you exercise or wish for bigger, stronger muscles. Understand that when you ask how to build muscle, the answer begins with what you eat.

3. Maintain A Record

A food journal can be helpful in planning your muscle gain program. Jot down your eating habits and the types of food you eat in a day. You can do this in a specialized nutrition diary or just in a regular notebook. What matters is that you keep meticulous records of whatever you eat. These logs will come in handy later on, when you evaluate your muscle gain and see if you’re on track to meet your goals.

You must be able to say, for sure, whether your muscle gain and weight loss are in line with whatever goals and targets you set for yourself. Review them every month to judge how well you’re doing and make suitable changes. When people ask how to build muscle, they’re often not aware of the need for such record keeping or the vital benefits of doing so. It is easy to course-correct and get back on track when you know you’re sliding off it. And the only way to tell is by looking at your records and log books.

By eating the right types of nutritous food, following a routine with discipline until it becomes a habit, and keeping detailed records which you review at intervals, you can practically guarantee that you will build muscle and lose fat. For more information about how to build muscle, check out these powerful body building courses at http://www.bodybuildingreviews.org

How To Find The Best Bodybuilding Workouts

Many bodybuilders are looking for a quick and easy way to find the best bodybuilding workouts. Just any old workout or routine won’t do, though. What they want are personalized bodybuilding workouts that are ideally suited for their unique needs.

The solution is to find a database with literally dozens of different bodybuilding workouts listed. Once you have such a wide choice, you can pick and sort among them based on various unique features and preferences of your own.

The BodyBuilding.com Workout Database is one such solution that is freely accessible to anyone.

Bodybuilding Workouts

How To Search For Bodybuilding Workouts?

The database has an online form which you can use to sift through the various workouts and programs listed in it. In addition, you’ll also have access to bodybuilding articles and exercise guides.

Criteria on which you can tailor your search for bodybuilding workouts include the following:

1. How many days do you want to workout?

Some people want to workout as often as they possibly can. They are only happy when they manage to visit the gym 5 or more times in a week. Others are more casual in their approach to bodybuilding, and would say 3 sessions a week is pretty hectic. And then, there are the “less than serious” bodybuilding looky-loos who hopped on the bandwagon, but aren’t sure if they want to stay on it.

2. What are your targets and goals from your bodybuilding workouts?

Some workouts are designed explicitly to help you put on more muscle and bulk up rapidly, which is a popular goal for many in the fitness niche. Other goals might have to do with the general growing awareness about fitness and exercise. By selecting your most important goal, you can tailor the search to throw up the best suited bodybuilding workouts.

3. What kind of workout are you interested in?

Some bodybuilding workouts exercise the entire body and help build overall strength, stamina and health.

Split bodypart routines work on specific portions of the body on particular days, rotating through all systems one after another. This is a popular option for searching on, because many exercisers prefer to be able to select their own workouts to implement.

4. How many exercises make up a routine?

Based on your health, age, interest level and a few other factors, it is best to choose the number of exercises that will collectively make up your routine. If your workout has precious few exercises, then you’ll have more repetitions of this workout.

5. How stressful is the exercise?

The average number of sets for the whole routine is another factor on which you can seek your best bodybuilding workouts. Younger and fitter bodybuilders are more aggressive about the exercise intensity, while older fitness fans prefer less strenuous options.

The Bodybuilding Workout Database covers all these issues. You can tweak your search functionality to narrow down the search and greatly enhance your chances of finding the right kind of workouts to match their present and future needs.

The 3 Best Abs Workouts

Which are the best abs workouts to lose fat? The question will get as many answers as there are fitness coaches and physical trainers out there.

With a large and growing crowd of young and old people alike looking for a toned, flat belly, it’s no surprise that interest in the best abs workouts has peaked. Many think crunches are the only way to get great abs fast. It may come as a surprise, then, that crunches are not even the best way to workout your abs!

Crunches act on muscles on the front and sides, but not the other core muscle groups. To achieve six pack abs, you must work on your lower back, hips and upper thighs as well. And not just that, you also must burn off the layer of fat that might cover up those firm abs beneath. So you must practice a combination of healthy eating and effective exercising.

Which are the 3 best abs workouts?

Best Abs Workout

#1 Best Abs Workouts – Side Plank

You are forced to support your body on just two points – and this means your core muscles work harder. Lying on one side, place your elbow under your shoulders, with legs stacked. Your other hand can be on your hip or shoulder.

Now bracing your abs, lift your hips off the ground while balancing only on your forearms and feet. Your body should stay straight, forming a horizontal line. Hold this position for 30 to 45 seconds and then repeat it after a break on the opposite side.

#2 Best Abs Workouts – Walkout

Your entire body is involved in this abs workout, including your arms and legs. There is also an element of resistance training which strengthens your core muscles.

From the push up position, gradually walk your hands out laterally, an inch or two at a time, as far as you can go. Then bring them back at the same speed. Repeat this 10 to 12 times. To increase the difficulty of this workout, you can raise one leg at a time.

#3 Best Abs Workouts – Alligator Drag

Not only does this abs workout make your core muscles stronger, it also helps burn off extra calories and eliminates fat. You get a combination of cardio exercise, stability building and strength training which will speed up your six pack abs.

You’ll need some space for this exercise. Get hold of something that will slide smoothly without friction. Starting from the push up position, walk yourself using your hands, aiming to move at least 10 yards. Take a break for a minute or two and then walk back to the starting point. Repeat another set.

Some people will read this and wonder why this makes up the 3 best abs workouts I recommend. Others will be curious enough to try it out – and realize why, when they see the results.

Which group will you be in?

Some other programs like the ones that are listed on ‘Body Building Reviews‘ can help you build muscle, gain strength and develop an attractive physique. Take a look – click here.

The Easy Way To Get Six Pack Abs

If you want to get six pack abs, start by understanding that it won’t be quick. You need some patience, discipline and dedication before you’ll be able to achieve your goal.

There are two components to getting those six pack abs:

1. Building muscle
2. Losing fat

How To Get Six Pack Abs By Building Muscle

There are 8 easy ways to build six pack abs through strengthening your abdominal muscles by regular exercise.

Six Pack Abs fast

1. Sit Ups: Sit ups are extremely effective at gaining six pack abs. Lie flat on the floor with your feet on the ground with your hands across your chest. Get your feet wedged. Then sit up, lifting your lower back off the floor. Lower yourself back down and repeat.

After you’re comfortable doing sit ups, increase the difficulty by adding weights, holding a dumbbell on your chest as you sit up.

2. Crunches: These are another effective workout to build six pack abs. Lie flat, bend your knees and raise your shoulders towards your knees. Don’t lift your entire back. The most effective part is the initial flexing of your abs when you raise your shoulders. Pause for a second, and lie back slowly to repeat.

3. Leg Lifts: Lying on the floor with legs straight out, raise your legs without bending your knees up to 90 degrees. Lower them down without touching the floor, and repeat. If it’s too difficult, try it without worrying about whether your knees bend during the exercise.

4. Jackknife Sit Ups: This is a bit harder to do, but effective in developing six packs. Lie flat, raise your knees and torso at the same time, and try to touch your knees with your face at the peak of your swing. Put your arms and legs back down and repeat.

5. Butt Ups: From the push up position, elbows on the ground, raise your buttocks high into the air. Then lower your glutes back to the starting position, and repeat.

6. Planks: From the push up position, elbows on the ground, hold your body flat and parallel to the ground for 45 seconds.

7. Oblique Muscle Exercises: These muscles on either side of your abdomen give the six pack abs look. Twisting machine routines and bicycle crunches can work on this muscle group.

8. Pull Ups: On a horizontal bar, doing two or three sets of 5 pull ups will build your lats and enhance the six pack appearance. As you grow stronger, you can vary the routine with creative variations.

How To Get Six Pack Abs By Losing Fat

What’s the point in working out hard to build six packs but then camoflaging them under a layer of fat?

That’s why it matters so much to melt away those rolls of adiposity and unmask the developing ripped magnificence that lies beneath them!

Six Pack Abs Food

To burn off fat, you must eat less than your body consumes for metabolic needs. For each 3,500 calories your body consumes, you will lose 1 pound of fat. A vigorous workout session only burns 800 calories or so. Be patient and wait for fat loss to happen.

1. Cardio Workouts: Any exercise routine that raises heart rate for a specific time period is a good cardio workout. Running, jogging, swimming, biking and dancing are all aerobic cardio exercises. 3 to 5 sessions every week is ideal.

2. Interval Training: Exercising in alternate bursts of high-intensity workouts and slower paced but longer lasting sessions can maximize the calorie consumption from each exercise workout.

3. Eat Small Meals: Especially late in the evening, consuming more calories increases the chance that they will be stored as fat. Eat small meals. Take a healthy snack at bedtime. Eat more fresh fruits and vegetables. Nuts are good too.

4. Don’t Skip Breakfast: A balanced, healthy breakfast increases metabolic rate by 10% and keeps you energized and fresh through the day.

5. Weight Lifting: Resistance training helps build muscle and burn off fat. Without weight training, your fat loss diet could end up depleting your body of muscle. This will make you unhealthier and less fit.

6. Drink Water: You need nearly 2 liters of water daily, more during summer or in hotter climates. Soda and alcohol are not good substitutes.

7. Whole Grain: Rather than refined cereals, include whole grains in your diet. They are healthier, richer in protein and more filling. Insulin release is lower, leading to smooth blood glucose control and less hunger which leads to snacking between meals.

8. Sleep: Those who sleep for 8 hours at night are able to lose fat more easily than people who sleep under 5.5 hours. Stress relief and hormonal changes are some of the benefits of getting plenty of rest.

Six pack abs are easy to develop. But they don’t appear magically overnight. By following these simple tips, you can soon enjoy the body of your dreams. And programs like those featured on the ‘Body Building Reviews‘ website can show you how to build muscle, gain strength and develop an attractive physique. Take a look – click here.

How To Get A Six Pack – Your Ultimate Workout Plan

How to get a six pack?  Well, the answer is NOT intuitive or simple.  You’ll have to follow an intelligent combination of healthy nutrition and calibrated workout routines, especially if you want a six pack in 4 to 6 weeks.

How To Get A Six Pack

What Can You Eat To Get A Six Pack Fast?

In the words of a famous fitness coach, “You can’t train beyond a bad diet”.  To strengthen your muscles, you’ll need to ramp up your metabolism and simultaneously tame your midriff.

Here are some tips on how to get a six pack fast:

1. Think about processed high-carb food as poison.  Avoid it religiously.

2. Eat protein-rich meals at 3 hour intervals.  Multiple small meals are better.

3. Include protein in every meal.  Eggs and chicken, fish and lean meat are good choices.

4. Take nuts, olives and avocado in between full meals.

5. Load up on carbs early in your day.  Oatmeal, fruit and starchy foods are good.

6. Eat more vegetables and fruits later in the day.  Drink plenty of water.

7. Protein shakes after you finish workouts can help you get a six pack.

How To Get A Six Pack Food

What Exercises Are Good To Get A Six Pack?

While looking at how to get a six pack, make sure that you follow the right exercise workout.  There are several programs that promise you a well sculpted figure, but most are beyond the capacity of many bodybuilders.

Here is a program designed to help you get a six pack in 4 weeks.  All you need is to follow 3 sets of these exercises 4 times every week.  Each workout will last under an hour.

1. Bench squats.  They involve many joints and strenghtens your midsection.  Holding bar weights above your head, sit down onto a bench and hold the bar as far back as you can.  Stand up slowly, and then repeat this 20 to 30 times.  Carry out 3 or 4 sets.

2. Knee to Elbow planks.  By including hip rotation with midsection exercises, this makes your obliques and hip flexors stronger.  Get into the position for push ups.  Rotate your right knee, trying to touch your opposite elbow.  Hold your hips down and keep your foot off the floor.  Do it with the other leg.  Repeat the cycle 10 to 15 times for 3 sets.

3. Knee to Same Elbow flexion.  From the push up position, lift up your right knee to the same elbow.  Hold your hips and foot off the floor.  Repeat the exercise with your opposite leg.  Do 3 or 4 sets of 10 to 15 reps each.

4. Push ups.  These are still very effective exercises when you are looking for ways on how to get a six pack.  You’ll gain stronger pecs, deltoids and triceps.  Do as many push ups as you can.  Aim for 3 to 4 sets of 15 reps.  As you grow stronger, increase this number.

5. Hamstring curls.  By exercising your hamstrings and gluteal muscles, you’ll see how to get a six pack quickly.  Hold a Swiss ball under your heels.  Raise your hips off the floor.  Now curl your heels towards your buttocks.  Return to baseline.  Repeat this 10 to 15 times, for 3 or 4 sets.

6. Overhead press.  Using weights (dumbbells are ideal) on each shoulder, lunge with your back knee close to floor, then lunge forward, pressing the weights towards your head.  Increase the number of reps from 10-15 after the 4th week.

How To Get A Six Pack Fast

Mistakes When You Obsess Over How To Get A Six Pack

Don’t overdo things.

More isn’t always better.  Muscle becomes stronger and grows bigger during periods of rest in between exercise.  If you do hundreds of exercises daily, you’ll only wear them out.  Better to use heavier weights during crunches to build more resistance.

Don’t forget to burn off fat.

Your best muscle building efforts will be hidden from view under a layer of fat – unless you take steps to burn it off simultaneously.  That’s why fat burning exercises are an important part of how to get a six pack.  Watch your diet.  Exercise bigger muscle groups.  Do squats and deadlifts.

Don’t be too selective.

All-rounders get a six pack more easily than specialists.  Workouts specific to a single muscle group will make that stronger, but will not give you the desired end result.  Abs training that involves the entire muscle sheet is more effective in building flat abs.

All muscles grow in response to progressively higher resistance. You must force them to become stronger, tougher, harder.  And the best way to do it is through graduated exercise that stresses them at higher levels.  For more powerful leg muscles, you must do specific exercises that strengthen your calf and thigh muscles by applying a higher load on them.  For six pack abs, you repeat the principle for the abdomen.

You could try crunches with dumbbells on your chest, or do cable crunches at gradually higher levels of stress.  Even lifting at a different angle can make specific belly muscles harder and flatter.  That’s why it is so important to have a holistic approach whenever you’re searching for ways on how to get a six pack.

Some excellent programs that teach you a method to build muscle, gain strength and develop an attractive physique are evaluated in great detail on the ‘Body Building Reviews‘ website.  You can explore these programs and see which one is ideal for your needs.