Gender Discrimination in Body Building

Gender discrimination when introduced to public forums for discussion, always translates to mean female discrimination by men. Rarely will gender discrimination include men as recipients not perpetrators.

 It is no different in body building, objectivity is eroded whenever discrimination based on gender is mention, and men always are the enemy.

 It is on that basis that the issues of gender discrimination must be viewed in our contemporary society.
Modern activists, especially those biased towards female discrimination in professions, have in the recent past been heaping claims against body building, as a gender discriminating industry.

They argue that female body builders are frequently treated in a way that in itself, is a mild form of sexism.

 The basis of the claim is that male body builders are judged by objective masculine standards like muscularity and physique symmetry.

 On the other hand, female body builders are judged using a nebulous criterion that is more descriptive then quantifying, that is by their "femininity".

According to the critics, standards adopted for judging body building contests are constantly changed or modified as set by and for men, and then watered down to represent women.

 Further, female body builders face a bigger set back outside the gym in form of social discrimination.

According to recent findings published by gender activists in the US, female body builders are usually mocked and generally viewed negatively by the societies in which they live.

This negative treatment is based on their not conforming to and challenging traditional norms and practices that defines and ascribes ideal feminine beauty and the normal gender roles. According to the report, such norms and conventions are set and implemented by men.

The other claim dominating modern criticism of discrimination in body building is surprisingly the money.

The money granted, generated and expended to sponsor body building careers, has become very strained. The world economy doesn't favor body building right now.

 A recent forum for female body builders in the US ended on a high note after holding a press conference too state their stand.

 In the press conference, their spokesperson said that there is limited sponsorship for women body builders.
Yet for those few who benefit, little is given in reward.

Female body builders are being given prize money sums that are only a quarter or even less of the sums given to the male body builders.

 To show the truth of their claim, the spokesperson quoted the 2005 Olympia where men competed for the prize of $550,000 in total, while women had to compete for only a total of $71,000.

Having followed the above discussion, it is possible to reach a personal conviction.

 These claims have been made by presumptuously biased women activist on behalf of female body builders. It is of course natural to dismiss the claims as propaganda.

That is what has happened in the last decade and a half.

But if one looks through and into these claims, there is a point that the women are making. Female body builders work very hard to be champions, they make thousands of sacrifices and they have the right to call for equal treatment by the industry. The above claims are as true as truth is.

The objective status review of body building will truly reveal, as discussed above, that there is gender discrimination annexed right in the heart of the industry and the blunt of it is borne by women body builders and perpetrated by the males. That is the truth. Simple.

Dane Fletcher is the world's most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com.

 If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit http://www.BodybuildingToday.com, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.

Article Source: http://EzineArticles.com/?expert=Dane_C._Fletcher

Totally Natural - Bodybuilding Without Supplements

Bodybuilding without supplements is a goal for many but a reality for few. It is entirely possible to build muscle on a natural, supplement free diet.

The first thing you need to do is learn about nutrition. Learn about the value of foods and what they can do for you. In essence food is fuel for your body.

Nature provides us with everything wee need to live a healthy natural lifestyle.

 Why, then, do we buy into the notion that, in order to build muscle, we have to take a bodybuilding supplement? We buy into the idea of supplements because the glossy two page ads in bodybuilding magazines tell us we need them.

There are many bodybuilders all around the world who take a multitude of pills and potions every single day and these supplements are not cheap. In fact, it can cost hundreds, even thousands, of dollars each month to keep up the habit. Apart from being expensive it is completely unnecessary.

The way of the natural bodybuilder is one of knowledge and dedication.

 In order to build muscle you have to feed that muscle. That means eating.

 Eating when you are tired, eating when you don't feel like it and eating when you are not hungry.

You have to treat eating as another part of your training routine that requires just as much dedication as lifting weights.

If you are really serious about building muscle, never go longer than three hours between meals, except when sleeping of course. Your breakfast and your post training meals are the most important meals of the day, so make sure you pay particular attention to them.

So, while bodybuilding without supplements is possible, it will take dedication. The money you save from not buying supplements should go towards buying good, natural ingredients. The results will speak for their selves.

For more bodybuilding and fitness tips visit [http://www.naturalmusclegainingsecrets.com]

Article Source: http://EzineArticles.com/?expert=Neil_Baillie

Bodybuilding without supplements is a goal for many but a reality for few. It is entirely possible to build muscle on a natural, supplement free diet.

The first thing you need to do is learn about nutrition. Learn about the value of foods and what they can do for you. In essence food is fuel for your body.

Nature provides us with everything wee need to live a healthy natural lifestyle.

Why, then, do we buy into the notion that, in order to build muscle, we have to take a bodybuilding supplement? We buy into the idea of supplements because the glossy two page ads in bodybuilding magazines tell us we need them.

There are many bodybuilders all around the world who take a multitude of pills and potions every single day and these supplements are not cheap. In fact, it can cost hundreds, even thousands, of dollars each month to keep up the habit. Apart from being expensive it is completely unnecessary.

The way of the natural bodybuilder is one of knowledge and dedication.

In order to build muscle you have to feed that muscle. That means eating.

 Eating when you are tired, eating when you don't feel like it and eating when you are not hungry.

You have to treat eating as another part of your training routine that requires just as much dedication as lifting weights.

If you are really serious about building muscle, never go longer than three hours between meals, except when sleeping of course.

Your breakfast and your post training meals are the most important meals of the day, so make sure you pay particular attention to them.

So, while bodybuilding without supplements is possible, it will take dedication.

 The money you save from not buying supplements should go towards buying good, natural ingredients. The results will speak for their selves.

For more bodybuilding and fitness tips visit [http://www.naturalmusclegainingsecrets.com]

Article Source: http://EzineArticles.com/?expert=Neil_Baillie

How Popular Is Bodybuilding Today

In today society, a lot less people have started bodybuilding, and more people have started fitness model programs.

Not a lot of people want to be huge with massive biceps and big chest anymore.

Instead, they would rather want to have a lean, ripped physique of a cover shoot model.

 How has bodybuilding popularity declined in the last twenty years? I'll show you how and why people shun bodybuilding and how you can make a difference.

Back in the "Golden Age" of bodybuilding, people were fascinated at how men can develop their muscles in way that makes people want to start bodybuilding themselves.

Take a look at Eugen Sandow, the "father" of bodybuilding.

 He had a lean, muscular, ripped physique with insane ab muscles.

Then came along other bodybuilding icons, like Steve Reeves, Reg Park, and many other famous athletes.

But the real bodybuilding craze began with Arnold Schwarzenegger, after appearing in the bodybuilding movie "Pumping Iron".

 Widely considered to be the greatest bodybuilder ever, he made bodybuilding and himself a household name.

 From that point on, people opened many gyms everywhere to start bodybuilding, whether it's to go professional or just to build muscle.

Movie directors recruited bodybuilders like Arnold to star in their movies. For a long time, the bodybuilding era was spreading all over the world.

But what went wrong? How did this era slowly dwindle away? Simple. People started getting "too big, too muscular", which made people think that it looks impulsive, overbearing, and to add it all up, disgusting. Today, bodybuilders want to be bigger and muscular than their opponents.

Bodybuilders like Jay Cutler and Ronnie Coleman are perfect examples of people are "overdone" their muscle growth and development. What really put a stop to this era was the movie "Fight Club" with Brad Pitt, where the lean, muscular body was introduced, and people realized that you don't have to big, you just have to get lean.

My opinion is that men have become "feminized", meaning they want a body that will look more attractive to a woman and people start modeling like women, which is easy to understand why men today wear pink t-shirts or shirts that say "Real men wear pink".

This is absurd!

Let's talk about Arnold for a moment. Why do you think he was considered the best bodybuilder? Was it because he had the biggest muscles? Or than he had a confident presence when he went on the bodybuilding stage? Maybe it could be that he gave the best advice on building muscle? It was any one of these three reasons. In the movie "Pumping Iron", Arnold talked about having the perfect physique.

He said, "You have to get you proportions right.

 If you look in the mirror and say "Okay, I need a little bit more deltoids.

 So you would go to the gym and put those deltoids on. Where as an artist would just slap his brush on a picture there it's done.

We have to do it the hard way because we building the human body.

 Now some people will look at you funny like you're doing something strange, but it's not really something a lot of people know about.

 And once you find out about it, you understand so much about bodybuilding that you haven't realized before".

You see? Arnold had the perfect proportional body, and bodybuilding enthusiasts knew that. He differs a lot compared to today's bodybuilders, who build their bodies out of proportion.

So how can you make a difference in building muscle? Get you proportions right.

Let every muscle be just right, not smaller or bigger than it needs to be. Hope you enjoyed this article and will properly make the best in building muscle.

If want to know more about how the "Golden Age" bodybuilders used to build muscle, then go and watch the movie "Pumping Iron".

If you are looking for a program that allows you to get your proportions right while building muscle, then you should go to http://www.leehayward.com for a range of muscle building programs.

Article Source: http://EzineArticles.com/?expert=Matthew_Mark_Thomas

Natural Bodybuilding Tips For Women

I'm going to teach all you women how you can do natural bodybuilding. 

This is the safest and healthiest way to do it.

 As women, we don't build muscle quite as well as men, but we can still advantage of every opportunity and become better at this.

• The Bodybuilding Diet: IF you haven't done it already, you're going to have to say goodbye to the conventional diet that ever other person follows. The average person eats two to three meals a day. Breakfast, Lunch and Dinner. Breakfast is often skipped. What you're going to have to start doing is eating meals more often and eating smaller portions. This will move you from eating 2-3 meals a day to 5-8 meals a day. The reason is simple, you need a consistent flow of nutrients throughout the day to repair muscles. If you follow the 2-3 meals a day, you're going to have significant amounts of time where you're not getting any nutrition. You need to be eating smaller meals, more often.
• The Evening Eating: This sort of plays on the first point about the diet. When you're at the evening, you have to follow different rules. Obviously you're going to sleep and that will last a good 8-9 hours. You need nutrition during that time, so in the evenings you need to cut down your carbs and stick with protein and fat. The combination of protein and fat will allow you to prolong digestion and have it last most of the night.
• Sleep: You're going to have to have a respectable sleeping pattern. Sleep has to be about the most underestimated factor in bodybuilding. You can't escape it. You have to have a good long night of sleep to build muscle. If you're only sleeping 5-6hrs a night, that's not good enough. You need at a minimum 8hrs. I seen people that had a hard time putting on muscle and losing weight simply because they weren't getting enough sleep.

I'm currently offering a free womens bodybuilding course.

 If you're interested you can goto Free Womens Bodybuilding Course [http://www.lifefitnesshealth.com].

Article Source: http://EzineArticles.com/?expert=Elle_Nash

7 Tips For Bodybuilding Exercises at Home

Improving the appearance of our body is a goal to which many of us strive. There are a lot of tangible benefits in bodybuilding. 

Aside from the aesthetic appeal, bodybuilding can also boost your self-confidence.

Involving yourself in this activity can prove to be a daunting task. It can have serious budget and time constraint implications. 

It is for these reasons that many people choose to do bodybuilding exercises in the comfort of their own home. If you decide to do the same, read the following tips to ensure your success in bodybuilding.

Allow enough space.

Bodybuilding exercises require the use of equipment such as dumbbells, barbells, weights exercise mats and maybe a rowing machine. These items all take up space both whilst in use and in storage. 

Make sure you have sufficient space for the equipment you intend to buy. 

You will also need an area in your home with sufficient free space to enable you to exercise effectively and safely.

Learn the basics first.

You might get too pumped up by your excitement and forget to do basic exercises first.

 Never jump into bodybuilding exercises and weight lifting moves if you have not been an exercise fanatic. Do the necessary stretching and basic exercises a few days before starting your bodybuilding program.

Stick to your own training program.

Bodybuilding is more complicated than you may have imagined.

 That is the reason why people take the time to do it in gyms. 

Although a professional trainer is not feasible for most people, you can work out a training routine from books and articles on the Internet. Read articles written by experts so you will have an idea of how to go about your training.

Include the major elements.

As you are probably aware, bodybuilding centers on major parts of the body. 

This means that your training must be packed with exercises focusing on the abdominal area, upper body and lower body.

 Upper body exercises concentrate on the arms, shoulders, back and chest while routines for the lower body focuses on the legs and calves. By incorporating a rowing machine into your training you will achieve a full body workout.

Do not forget to ask around.

Join online forums on bodybuilding and ask the members for information. Never be afraid to admit that you are not familiar with something.

 However, you should also keep in mind that not all advice will apply in your particular circumstances.

 As far as possible, try to dissect the advice so that it is relevant to you.

Watch what you eat.

Exercises will not have any effect if your diet is filled with cholesterol and unhealthy foods. 

Research suitable food that aspiring bodybuilders like you should eat. 

There are a lot of free downloadable menus for athletes and body-conscious individuals on the Internet. 

Take advantage of these resources.

Remind yourself to stay disciplined.

Since you will not have a trainer to remind you of things, you can only rely on yourself.

 Be your own coach. Do your exercises regularly and watch your diet. 

Skipping a day of exercise is not good for self-discipline. 

Keep yourself motivated by setting small targets and then reward yourself as you achieve each new target.

David is a writer and is also interested in health and fitness.

 He would like you to visit his new website at http://www.toprowingmachine.com where you can find details of the Concept 2 Rowing Machine which is a great machine to help in your fitness regime.

Article Source: http://EzineArticles.com/?expert=David_McKenzie

Tips For a Successful Bodybuilding Career

Bodybuilding is a science that if not built on a strong foundation of discipline and determination will not achieve anything other than despair and frustration at lack of any tangible benefits.

 Some essential building blocks to a successful bodybuilding exercise are:

Setting achievable personal short term and long term goals

Without personal goals that are achievable, a weight training exercise can quickly turn into a depressing experience when one does not seem to achieve any visible benefits. 

Goals help motivate one to achieve more and at the same time act as milestones once they have been achieved to mark the important stages of success over the course of one's weight training program.

In addition the goals must be realistic so as not to lead to frustration on failure to attain impossible goals. 

Do not try to keep up with someone else in the gym as they may be seeking different goals and not counting that we are unique in the way our bodies respond to exercise. 

Seek the help of a fitness trainer or professional bodybuilder to advice you on goal setting for the sport as they have gone ahead and know the pitfalls and trials involved.

Consistency

Once goals have been set, draw up a timetable or schedule of how to achieve the goals and stick to it. The body only adjusts to persistent stimulation towards one direction and in no time you will be exceeding even personal expectations.

Skipping from one routine to another in search of a shorter route will lead to severe effects that may last a lifetime to correct.

Commitment

You may have the best in everything from equipment to nutrition but without a constant personal desire to wake up and train, they are all futile. 

The personal will to build ones body is all that it takes to succeed and there is no shorter way to get there.

Positive attitude and enthusiasm

Workouts are repetitive and mundane activities with a large potential to become boring due to their predictability. 

But it is this repetitive action that develops muscle and strength. Thus one needs a great sense of joy in what they are doing can succeed.

 Having a goal helps to motivate one when they are feeling beaten.

Healthy nutrition

This has been stressed many times before and it will be impressed again. 

Foods are the building blocks of the body and thus for one to gain in mass and muscles, they need to take enormous amounts of foods.

 More than their bodies need actually so that the surplus can be utilized to gain mass.

Sufficient rest

The body building process, from the body's point of view, actually occurs during rest. 

After an intense training session the body induces a deep sleep on the trainee so as to repair the tissue worn out during the workouts but also grow stronger muscles for tackling the torture wrought on the body.

These tips, if carefully adhered to and religiously followed, will transform even the most overweight person into a healthy, well built person.

Dane Fletcher is the world's most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. 

If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit http://www.BodybuildingToday.com, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.

Article Source: http://EzineArticles.com/?expert=Dane_C._Fletcher

How To Combine Mixed Martial Arts And Bodybuilding

Mixed martial arts (MMA) is very popular these days among men trying to get in shape while learning to defend themselves.

 Many bodybuilders are discovering the sport and like the idea of getting in shape while learning to fight better. Likewise, many MMA fighters are discovering the benefits of weight training to help in the fighting ring.

It should be noted that you could never really become highly advanced in both bodybuilding and MMA simultaneously. 

They require different energy expenditures and food/training protocols. But you can become a pretty good bodybuilder, employing MMA as a cardio technique to help you lose body fat while working to reach your bodybuilding goals. 

You'll look good, and be able to handle yourself as well.

Training

You'll want to select one goal to come first - even if it's only a "1" and "1A" sort of arrangement. Set your three bodybuilding days on the calendar.

 Set your three martial arts days on the calendar. Make them independent events - try to avoid adding weight training to MMA routines, and fighting to your weight training days.

Diet

Eat like a bodybuilder, but include additional carbs BEFORE your MMA workouts, and proteins AFTERWARDS in order to account for the additional strains you are putting on your body.

 Remember to include a great deal of clean, slow burning carbs for recovery. Also a nice casein protein blend at night will be of great help to heal your body.

Recovery

If you are training as a bodybuilder 3-4 days per week, and as a fighter 3-4 days a week, your body is taking quite a beating, literally.

 Your central nervous system (CNS) is likely working very hard to recover from the heavy pounding of weight training, and the reflexive and striking nature of MMA fighting.

MMA and Bodybuilder are a unique marriage that is beginning to become a popular hybrid in sports today. 

See if it's right for you! Just remember to train moderately, eat correctly, and get plenty of rest.

Dane Fletcher is the world's most prolific bodybuilding and fitness expert and is currently the executive editor for http://www.BodybuildingToday.com

If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit www.BodybuildingToday.com, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.

Article Source: http://EzineArticles.com/?expert=Dane_C._Fletcher

Bodybuilding In the Winter

As a bodybuilder, you will go through two distinct phases throughout the year.

 Since we are entering the winter phase at this time it's a perfect time to review the season. The winter bodybuilding season is when you consciously allow your weight to increase. 

A general rule of thumb is to let your weight increase by 10% between November 1 and the end of February. 

The increase in body mass will promote muscle growth so that when you get shredded again next summer you will have more muscle to display.

Your body will not build muscle and lose fat at the same time, hence the switch in the winter from fat loss to muscle gain. We do this because if you want to look lean all year it will generally be harder for you to put on muscle. 

The human body will naturally resist building new muscle because it will perpetually require more calories from then on to function, and the body always strives for efficiency.

 Requiring more daily calories isn't very efficient, so you have to create an ideal situation in which to add muscle. This includes plenty of heavy stimulation to your muscle, an increase in daily calorie intake, and a decrease in calorie-sucking cardio. 

This will create the perfect environment for muscle hypertrophy.

In the winter phase you will generally phase out cardio. 

Some bodybuilders phase it out completely, and some simply cut down to 1-2 sessions per week. 

Personally, I cut it out completely from November 1 through the end of February. 

There are no competitions to contend with if that's your thing, and there are generally no beach trips to look good for. 

This is why in the winter the calorie consumption increases and the cardio gets phased out. This is by no means an excuse to eat whatever you want.

 When you hear about an increase in calorie intake, this refers to eating more of the good clean foods you eat all year. 

These foods include primarily lean proteins and vegetables.

The third distinction with the winter phase is the weights being lifted. Since you aren't spending time doing cardio you can generally add 1-2 more lifts per muscle group during your gym sessions. 

You should also increase your weight and decrease your reps per set. 

This will maximize muscle gain during this time and make a real noticeable difference next summer.

 If your normal rep range is in the 8-12 range, you should increase your load until you can perform 4-6 reps with good form. This will provide your muscles with the added stimulation they need to grow and create the optimal situation for hypertrophy.

To sum it up, the winter phase of bodybuilding consists of:

1:Increased calorie consumption and decreased cardio to increase your weight by 10%

2:1-2 more lifts per gym session

3:Lifting heavier weights than usual with fewer reps per set

Continue your bodybuilding quest! Visit our blog at http://www.amateurlifter.com for more bodybuilding tips, articles, and resources!

Article Source: http://EzineArticles.com/?expert=Brian_U.

The Importance of Practicing Patience in Bodybuilding

In body building patience can be said to be the greatest virtue that any one in bodybuilding should follow.

 This is because the practice is not a one day event and everyone wishing to join must be ready for a life time routine whether he likes it or not.

 Many people fail and quit in body building because of the rash on the different issues that they may have wished for. Almost every thing in bodybuilding is all about waiting.

Growth of muscles in body building happens to be the major purpose for everyone venturing in this field. However people tend to be in a hurry to attain the huge muscles as they are displayed in television adverts and magazines.

 In the process people fall victim to the wrong approaches of bodybuilding. 

There are very many commercial products that are advertised, promising people of a strategy to gain muscles in the shortest time possible, but this should not mislead people and everyone should understand that without exercises body building can never become real. This tendency of looking for short cuts has led many people in hating bodybuilding for no reason.

 It is important to practice patience in the routine work outs set for gaining muscles and eventually this will make one feel proud of the success.

Human beings have a tendency of loving the easy way out to everything. Straining is what many people hate even if it works for their own good. The duration or intensity of work outs in body building is one avenue that has become the greatest enemy to starters in body building. 

This is because no one wants to be patient on the time set for exercising and we are always busy to move and attend to the favorites. 

But this will never work in body building, it is either one quits or sticks to the plan for the wok out. When setting the time everyone knows how long they can manage to exercise, therefore patience should be the guiding factor. 

At other times challenges face people especially on weights, and this is especially when new weights are being introduced. The muscles develop fatigue and the body experiences more pain than before, but this is for your own good.

 If at all one could be patient enough the muscles eventually adapt to the situation and the routine works out to be the easiest.

There is a very crucial time in body building and this is during the recovery process. 

Whether it is due to an injury or fatigue, this time remains very relevant. 

However, many people have failed to give their bodies time to recover and are in haste to go back to the gym for exercises.

 It should be clear that one may be adding more salt to injury when risking this kind of a situation. 

The body when injured is usually very weak and if subjected to more energy loss one might be even endangering his own life which is not alright in body building.

Always have a vision that keeps you going, so that one has a hope for the future to work for and this is what will encourage someone in body building however rough the profession may become.

Dane Fletcher is the world's most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. 

If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit www.BodybuildingToday.com, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.

Article Source: http://EzineArticles.com/?expert=Dane_C._Fletcher

Body Building - How Do You Get The Body That You Want?

It is the dream of every man to have a buff or toned body, just like what they see on men's health magazines.

 Men who do body building have become even more popular nowadays, when the people have become a lot more conscious about their current health statuses, as well as their body physiques.

It has come to the attention of many men that in order for them to have great-looking bodies, they really have to dedicate themselves to finding the right body building program for them.

 Many try to look up on the internet for various programs that they could try to make their bodies become a lot more toned.

To those who want to have that classic body builder shape, it takes a lot of workouts to make it that way.

 A lot would like to get smaller waists and bigger muscles, but most do not know how.

There are various workouts out there that could help the men to achieve their desired physique, but there is more to it than just plain working out.

 Body builders spend countless hours working out and many of them are even genetically equipped to help them hit and isolate every muscle in their body to become firmer and bigger.

When it comes to body building, genetics plays a big role in bulking up, as the body building experts would say.

 Men who only have the "average" genes but want to have better results would have to be a lot smarter in their training. This would entail more scientific approaches so that they could bulk up in no time.

There are many programs nowadays that are made to fit the different lifestyles and genetic make-up of the men.

 This is a more streamlined approach to help them build more muscular and leaner bodies, plus a lot of functional strength.

When it comes to body building, workouts would consist of different exercises that have to be repeated over and over again - as much as 15 sets per workout and even more. 

Dedication also plays a big part in the lives of body builders - they will never reach their goals unless they dedicate their time and efforts toward bulking up.

It is a good thing to read more about how one could actually achieve the bodies of the body builders, as well as the different routines they have to do and the diets that they are in.

 In this way, the men could understand how things go when they wish to have bodies like the body builders.

To get cutting edge techniques in body building and getting in the best shape of your life, click here: men and body building [http://gyminhome.com/]

Article Source: http://EzineArticles.com/?expert=Jerry_Stanton

Bodybuilding Diet Mistakes to Avoid at All Costs

1) Eating very little or excessive protein.

Protein is the key nutrient in any bodybuilding diet plan.

 In order to build muscle one should consume at least 1 gram of protein per pound of lean bodyweight.

 Less protein can actually hinder one's progress significantly and result in frustration and lack of results. 

On the other hand excessive protein calories in a diet can be stored as body fat or in some cases used as energy. 

One gram per pound of lean bodyweight spread over 6 nutritious meals is a great starting point.

 If you want to build more muscle or you train harder OR you find that you are not recovering as fast you can slowly increase your protein intake to 1.1 grams per pound or 1.25 grams.

 Protein is the building block for muscle tissue and if you want to build mass OR get ripped you have to start eating more.

2) Eating the wrong types of carbs.

This is one of the most common nutritional mistakes I come across.

 I see people who want to add muscle and they eat anything for carbs, from chocolate bars & donuts to rice & potatoes! Fact of the matter is, not all carbs are created equal and you will be what you eat, eventually! Most people tend to overeat simple carbs (sugars) which give them an almost immediate rise in energy but also an equally sudden slump.

 A proper bodybuilding diet, whether it's for mass gaining purposes or leaning out, should consist mostly of complex carbs. Complex carbs are digested slowly and released into the bloodstream steadily over a period of time. 

This provides a steady source of energy for muscles throughout the day. With complex carbs there are no highs and lows in energy as they stay steady throughout the day.

Imagine your energy as a line in a graph. With complex carbs, your energy is a completely straight line, always staying high. With simple carbs, your energy line is like a few mountain peaks. 

It has a few extreme highs but it's followed by extreme lows as well! Carbs have a very significant effect on the way the body utilizes protein.

 Carbs have a "protein sparing" effect ie when you eat enough carbs, your body will use the protein you give it only for muscle repairing/building purposes.

 If you don't give your body enough carbs throughout the day, it will automatically break down protein to synthesize glycogen for energy. It's a process called glycogenesis and it will take place when your body is running low on carbs.

 If your body starts to break down proteins you will enter a catabolic state and your metabolism will slow down significantly. You will also lose muscle & strength.

3) Cheating too much with the wrong foods.

Cheating in any bodybuilding diet is an absolute must. Whether you are dieting for a contest or trying to gain muscle, you should set a specific day of the week where you will be able to have a cheat meal of your liking. 

The way you cheat depends 100% on how strict you are with your diet.

 Bodybuilders who are dieting for a contest are the most strict, limiting their cheat meals to once a week or once every two weeks.

 On the other hand, bodybuilders who are trying to gain muscle mass cheat more often, maybe 2-3 times a week. It is important however to cheat sensibly and not go overboard! If you eat a gallon of ice cream in one sitting and consume over 3000 calories, what do you think will happen? Most likely, the extra calories from sugars & fat will be stored as body fat! The KEY to cheating is to do it with moderation.

 If you want to be a bodybuilder you should forget about eating anything you want. I don't care how fast your metabolism is! If you eat a ton of cheat meals, it will backfire on you and your progress will slow down.

4) Thinking supplements as the "holy grail".

Nutritional supplements are exactly what they describe! They are there to supplement your diet in case you cannot eat enough nutrients from solid natural foods.

 Nothing on earth can substitute the power and metabolic effects of natural foods. Supplements provide mostly conveniency when we don't have time to cook but they are in no way better than food.

 Do not look at supplements as the "solution" to your lack of progress.

 Yes, some of them do provide an extra boost in strength or fat loss BUT if you do not have a solid diet & training program as the foundation of your bodybuilding goals, supplements will do very little for you.

5) Not eating enough fats & fatty acids.

All fat is not created equal! Eating some fats can actually help you gain mass and keep your body healthy.

 Most people try to avoid fats like the plague but this approach can actually hinder their mass gaining or fat loss efforts. Egg yolks, virgin olive oil, canola oil, flaxseed oil, natural peanut butter & fish oils are all excellent sources of healthy fats.

 These not only support a healthy metabolism & hormone production but can provide healthy calories for your bulking up bodybuilding diet. Stay away from saturated fats & trans fatty acids at all costs! They will ruin your physique and cause havoc to your body & health.

6) Not having variety in your diet.

I asked a bodybuilder friend of mine recently how his diet was. 

His reply was typical: "You know, Kostas, chicken breasts, brown rice, steak, tuna, more rice, baked potatoes..the usual". Don't get me wrong, all of these foods are top of the line for your bodybuilding diets but you can add MORE! Eating the same thing day in day out is really boring.

 I have eaten so much canned tuna that i cannot even stand to look at it anymore! A bodybuilding diet is a HEALTHY diet first and foremost. Variety is very important - not only for health's sake but also for your mind's sake.

 Having variety will help you enjoy your nutritional program for years to come and you will also cheat less. 

There are so many bodybuilding recipe cookbooks out there that give you an immense amount of choices, ideas & healthy alternatives to the staples of chicken & rice.

7) Failing to track calories on a daily basis.

Experts say to measure portions, measure plate fulls or just eat as much as you can (when bulking).

 I find all this completely wrong. In order to make real progress and see how your body is reacting to your specific diet, you need to accurately track calories. If you do not, you are setting yourself up for frustration. 

Knowing how many calories you are consuming on any given day can help you make necessary changes if you are not seeing the results you want. You can either keep a diary of your daily calories or you can add them up in excel. 

Counting calories can be a tedious process at first but you get used to it really fast. Eventually you'll be able to add everything up in your head automatically!

8) Overeating.

If you are trying to gain weight be careful not to fall pray to the "experts" who say that you have to eat everything in sight. Yes, you most definitely have to eat a large number of calories & meals every day but that does not mean that you have to stuff yourself like there's no tomorrow! Overeating calories & especially sugars will only make you gain body fat.

 You can gain a tremendous amount of weight & mass even if you eat clean foods! The only thing you have to do is eat more of them!!

9) Making big changes all at once.

Changing your diet all of a sudden and following a Mr. Olympia's diet will not do you any good. You will end up gaining body fat or starving your muscles.

 If you want to change your diet, make sure you do so by either increasing or decreasing your calories over a period of time.

 Start by adding 100 calories every 3-5 days until you have reached the desired caloric intake. 

Once you reach the desired caloric level keep close track of your body weight & body fat percentage in order to assess whether the new changes in your diet are beneficial or not.

10) Not drinking enough water.

Water is probably one of the most important ingredients for life. Over 70% of our muscles consist of water. 

Water is needed for all metabolic processes, including protein synthesis.

 It helps get rid of toxins, it is important in fat metabolism and it can reduce fluid retention. 

A good rule of thumb is to drink 10 cups of water per day, increasing it during the summer months and during hardcore training sessions. 

Even the slightest bit of dehydration can make you feel sluggish and hold you back during your training sessions. Never ignore water intake!!

Copyright 2005 - Kostas Marangopoulos

Kostas Marangopoulos is a natural bodybuilder, fitness writer and nutrition consultant, specializing in the bodybuilding/muscle building nutrition field with 15 years experience.

 He is the editor in chief of the largest all natural bodybuilding diet site on the web, Bodybuilding Applied.com. 

His educational background includes a Master's Degree and he is also a certified personal trainer with the National Strength & Conditioning Association. 

Kostas has helped thousands of people reach their muscle building goals faster and with more success, through his expertise on the field and his commitment to staying on the cutting edge of the nutrition, exercise science, personal training and goal achievement.

Article Source: http://EzineArticles.com/?expert=Kostas_Marangopoulos

Bodybuilding Improves Mental Health

Is there really a connection between bodybuilding and mental health?

 The answer is yes. Before we get into the details and analyze the facts and the proofs that indicate this connection, we have to see the general connection between sports and mental stability.

More than two thousand years ago the ancient Greeks acknowledged the importance of sports and healthy way of living.

They had adopted the mentality that in order to maintain a healthy mind you need to have a healthy body.

This connection between body well-being and mind health went on until the recent years where money and profit invaded the sports community leading to a series of negative things like steroids, drugs, over-training, etc. 

However, for those who still like to train just for their own health things are much simpler.

Bodybuilding and especially amateur bodybuilding, where the demand for high performance is less, can give you a fit and healthy body, but it can also work as a getaway from your daily stress and routine pressure and help you improve your mental health. Let us see how:

Energy Consumption in a Positive Way

Our modern way of life makes it extremely hard to spend our excessive energy.

 The great majority of the people works at the office or does a job that gives them few opportunities to actually consume the energy that every individual keeps inside him.

 Bodybuilding is a very creative way to spend this energy and in the same time improves your looks and of course your health. Scientific studies have shown that people who work out are mentally balanced and clear-minded.

Bodybuilding Is Not Just Weights

Many people wrongly believe that people who are in bodybuilding end up looking like the muscle-monsters on the cover of the magazines.

 Well, bodybuilding is a lot more than that. It combines weight training, cardiovascular training, fitness, and proper nutrition. So, by following all this you improve your muscular percentage, get rid of fat, increase your physique level and as a result you benefit your mental health.

Setting Goals and Having Perspective

Once you start working out in a regular basis you will be the witness of your own metamorphosis. 

You will be excited by seeing how you add muscles, you start shaping up and how you generally look and feel better. You will be happy every time you reach a goal you have set.

 This new perspective in your daily life is going to be extremely beneficial for your mental health.

Keep those muscles pumping!

Chris G Pap

Since 1993 involved in bodybuilding and fitness area.

Visit the following link for more info about bodybuilding, supplementation, workout routines and nutrition. [http://www.strengthtrainingmuscle.com]

Article Source: http://EzineArticles.com/?expert=Chris_G_Pap

How Massage Helps in Improving Body Building Performance

If you are an athlete or a body builder, a massage chair can be quite handy for you to have. 

 Since body building causes strain on your body, a relaxing massage is quite a relief.

 Massage has been known to help improve a body builder's performance.

 Body builders and athletes try to avoid getting an injury. Massage therapy can help build better muscle mass and help prevent injuries.

The following are benefits of massage therapy to a body builder:

1. Improves range of motion of joints and extremities - When you're working out, your muscles will undergo constant stretching and contracting.

 Though this can help increase muscle mass and develop its shape, it also tightens the muscles and reduces its elasticity. Also, this places your muscles in constant wear and tear that can create scar tissues.

 This is quite normal for a body builder. However, tight muscles can increase the chances of injury to occur and will also cause muscle pain.

Massage therapy helps soothe your muscles by stretching them sideways. This motion can help decrease tension on your muscles, thus relieving muscle pain.

 Also, it can help break down scar tissues caused by previous training or injuries, thus increasing mobility.

2. Improves muscle tone and blood circulation to muscle tissues - Blood carries nutrients to different tissues in the body.

 If you're a body builder, it is important that your muscles get enough nutrients for muscle repair and development. Massage therapy can help improve blood flow to your muscle tissues.

 This can provide your muscle tissue with enough nutrients for tissue regeneration and build up, reducing the recovery time.

 With increased circulation of your muscles for tissue repair, it will also help improve muscle tone.

Other than allowing your muscle tissues to receive more nutrients,

 massage therapy also improves removal of waste products due to metabolism and muscle contractions, like lactic acid.

 The buildup of lactic acid in your muscles can prevent effective muscular contractions, which causes pain and reduces muscle development. Massage therapy can help improve drainage of lactic acid from muscle tissues relieving pain and allowing effective muscle contractions.

3. Injury prevention - In body building, there is always a risk of getting an injury as you put your body in constant strain and stress. Sports massage therapists may be able to recommend or provide you with a massage program that will help the occurrence of sports-related injury.

 These therapists provide a massage regimen that is catered for your specific needs. They can help loosen up tight muscles in specific areas, while breaking down scar tissues to improve your performance.

4. Improves stage performance and psychological aspect - When you are about to enter a competition, stress and anxiety can build up in your body. This will add to the stress of working out.

 This can affect you both mentally and physically. With a soothing massage prior to a competition, you can relax and lower down the tension in your body. 

This can prepare you mentally and psychologically, giving you enough confidence as you get up on stage.

Marion Mccants enjoys writing about electric massage chairs and massage chair sanyo as well as related products.

Article Source: http://EzineArticles.com/?expert=Marion_Mccants

Benefits of Body Building Supplements

We all want to have that perfect body.

 A lot of people workout a lot, but are unable to get the desired results. Body building is not just regular exercise it is a process of regulating your bodily functions.

Athletes, sportsmen, and gymnasts all hit the gym on a regular basis.

 A lot of you may have a routine regiment as well, but you don't get the same results as these athletes. 

The primary reason for this is body building supplements.

 These exercise supplements are specially designed to boost your body's strength and give it a muscular look.

 Let's take an in depth look into how body building supplements benefit us.

Instant Muscle Growth
The first and most obvious advantage of exercise supplements is that they enhance muscle growth.

 Anyone who uses these products will feel an instant change in their body's structure. 

The special proteins in these supplements directly target your muscle tissue and cause it to grow which increases the size of the muscle.

Strength and Flexibility
Exercise supplements work in such a manner that they strengthen the core of your muscles.

 This gives you the ability to lift heavy objects and get that muscular feel in your arms. These supplements focus on muscle flexibility giving you more endurance over the long run.

 A strong body also has less risk of injury and disease.

Balanced Diet
Not only do these exercise supplements focus on bones and muscles, but they also have nutritional value. When taken with a balanced diet these supplements boost your energy levels and keep you active throughout the day.

 In order to get the maximum out of these supplements you need to workout regularly and eat in accordance to your diet plan.

Fat Burning
Another advantage of using body building supplements is that they help you burn fat. People who are overweight or out of shape will find these products very useful. 

These supplements speed up your body's metabolism so you burn fat faster.

Digestion
A lot of people are unable to maintain a healthy diet which effects their immune system and digestion process. With the help of body building supplements you can now get perfect digestion and an immune system mechanism that can fight off even the worst of diseases.

Blood Circulation
As you perform high intensity workouts your body automatically increases blood flow to all parts.

 These supplements enhance the functionality of your body's vital organs. You feel energetic and refreshed all the time.

For more information please visit this:pre workout supplements pre workout supplements

Article Source: http://EzineArticles.com/?expert=Ricky_Adam

3 Sample Meal Plans For the Perfect Bodybuilding Diet

The perfect bodybuilding diet consists of 5 or 6 meals every day.

 That means that you should eat every 2 to 3 hours.

 At the end of the day you should have had nutrients from each of the food groups and pick foods that build muscle. 

To help you here are some sample meal plans you can start out with. Remember that you should consume 3 grams of carbs and 1 to 1.5 grams of protein per pound body weight daily.

Sample Meal Plan #1

Meal 1:
Vegetable omelet (3 egg whites, 1 whole egg, 1 cup veggies) You can also add some chicken or lean beef if you want.

Meal 2:
One cup yogurt or a protein shake

Meal 3:
6 oz Chicken,
Small raw vegetable salad,
1 bagel

Meal 4:
1 piece fruit,
3-4 oz Chicken

Meal 5:
6 oz fish,
1 - Cup grilled veggies,
1 - Cup brown rice

Sample Meal Plan #2

Meal 1:
3 packs instant oatmeal,
1 banana,
1 cup of yogurt,
1 cup of cottage cheese

Meal 2:
Protein shake,
1 large baked potato

Meal 3:
8 ounces chicken breast,
2 cups pasta,
1 apple,
1 cup yogurt

Meal 4:
1 can of tuna,
1 - 2 cups broccoli

Meal 5:
Protein shake,
1 cup brown rice

Meal 6:
8 ounces broiled fish,
1 cup veggies,
2 cups rice

Sample Meal Plan #4

Meal 1:
Breakfast burrito (3 egg whites, 1 whole egg scrambled, 1 cup onion/green pepper mix, salsa),
1 cup cottage cheese,
1 cup berries,

Meal 2:
Protein shake,
1 cup raw veggies

Meal 3:
Salmon burger on whole wheat bun (canned salmon, 1 egg white, onions cooked in a non-stick fry pan),
1 large potato cut into strips, brushed with olive oil, and baked in oven until crispy,
1 garden salad drizzled with olive oil and red wine vinegar,

Meal 4:
Protein shake,
1 cup yogurt

Meal 5:
8 ounces chicken breast, cut into chunks, fried in olive oil and seasoned with oregano, garlic salt, and basil,
1 cup cooked tomatoes,
2 cups pasta,
1 cup broccoli/cauliflower mix

Meal 6:
Protein shake,
1 cup melon,
1 cup yogurt

There's really no need to measure carefully for the portions suggested. This isn't an exact science! Eyeball your portions and consider the following chart:

Portion/Size:
1 oz. meat = Matchbox,
3 oz. meat = Deck of cards,
8 oz. meat = Thin paperback book,
3 oz. fish = Checkbook,
1 oz. cheese = Four dice,
1 med. potato = Computer mouse,
2 tbsp. peanut butter = Ping pong ball,
1 cup pasta = Tennis ball,
1 bagel = Hockey puck

Of course, these are only suggested meal plans. You can mix it up as you want to. It's a good idea to plan ahead and pre-cook your meals.

 Keep vegetables cut up in the refrigerator so you don't have to work too hard at meal time.

A bodybuilding diet is useless when it's not combined with muscle building workouts.

 Take a look at http://www.workoutsforbigmuscles.com and discover muscle building workouts, advice on diet and supplements and multiple tips and tricks for your success.

Article Source: http://EzineArticles.com/?expert=Kurt_Naulaerts

The Many Advantages of Bodybuilding For All Bodybuilders

There is great possibility that majority of the world's population knows something to do with body building.

 But this does not justify that one should keep mum and forget about campaigning for bodybuilding which eventually provides fitness for many people in the world.

 The question that any starter in bodybuilding will ask is, Why Bodybuilding? But the answer is simple, fitness. To verify this issue, this article gives an overview of bodybuilding and its target within the population.

There are many advantage of bodybuilding to all categories of bodybuilders.

 In the current situation the teenagers have become targets to many eventualities and this is the reason why bodybuilding should be emphasized for the.

 The first thing of value mentioning here is that parents must encourage their children to have physical activities. This helps to prevent many of the future issues with them and does them a huge favor.

Discipline is one aspect that youths get from bodybuilding. As any kind of sport the process of bodybuilding develops in them spirit of great discipline.

 They must know that each day has training and it does not matter as to whether it is raining or whatever the case. This means that, nothing can stop them from going to the particular gyms and this is what transfers even to their social life.

Health is indispensable. 

Physical Activity makes them have a healthy growth. This also develops in them an attitude which eventually motivates them in doing other household duties without getting tired quickly.

 It also reduces your expenses of having to visit doctors and specialist because of conditions like obesity, high blood pressure among others.

Self-Confidence is a factor in bodybuilders. 

Having success in the respective gyms influences the teenagers positively in other spheres too and makes them dependable in future. 

The ability to conduct trainings in them makes them overcome the challenges and fears of life and this is a fact.

It is worth mentioning that, for children, they are not allowed to use any forms of supplements or even steroids when bodybuilding.

 This should be explained logically so that they wont want make it a secret. Explain to them all the benefits and other side effects of steroids and supplements.

 Let them know that, their level of growth is better made natural to make it successful.

Bodybuilding exercises also helps to have enough rest and sleep. This is because muscles are worn out and tired after exercising.

 They eventually want enough rests and cannot move any further.

 For teenagers, they just have to take a bath and feed well and getting sleep becomes easy. 

This lures them away from attending to other misfits which could destroy them in life. It also helps in their growth successful without any strains bringing their conditions to normal. 

With all these arguments it is evident that, bodybuilding serves a great purpose in teens and also other age disparities, the only important thing to consider is the better approach for bodybuilders and understanding your body efficiently.

Dane Fletcher is the world's most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. 

If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit http://www.BodybuildingToday.com, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.

Article Source: http://EzineArticles.com/?expert=Dane_C._Fletcher

Ectomorph Workouts - Body Building For Skinny Types

Do you know that people are generally categorized into one of three different body types? Depending on your genetic make-up you may either be an Ectomorph, Mesomorph, or Endomorph.

Ectomorphs are typically the skinny type. They are of light build with small joints and lean muscle. They usually have long thin bones with stringy muscles.

Mesomorphs, on the other hand, have a large bone structure, large muscles and a naturally athletic physique.

The third body type, Endomorphs are usually of a shorter build, with thick arms and legs. Their bodies are generally solid but can gain fat very easily.

The importance of body type is that it influences how you respond to training. 

You need to understand your body type in order to plan your muscle building training and diet program. This article in particular focuses on training tips for Ectomorphs, the skinny type.

Ectomorph Training Tips

Due to the genetics of their body type, Ectomorphs have an extremely hard time gaining weight or muscle. 

As you can imagine, this can be extremely frustrating for someone of this body type who is trying to get into bodybuilding or simply wants to look less skinny.

The greatest difficulty lies in striking a perfect balance between diet and weight gain when you're dealing with an ectomorph body type.

 However there are things you can do that will help you maximize the benefits of your weight training. While the impact isn't always immediate, these tips will help you enjoy results that are more noticeable and longer lasting than your previous attempts may have been.

Eat the Right Foods to Maximize Your Muscle Building Potential

Bodybuilding workouts burn a lot of calories. Lean proteins and complex carbohydrates are the two most essential food types to be included in an ectomorph bodybuilding diet if you want it to be effective.

Grass-fed bison, organic chicken and eggs, wild caught salmon and sockeye, and chunk lite tuna are just a few of the great sources of lean protein that is necessary to fuel the muscles you're working to build.

Complex carbohydrates serve an important role as well. 

Carbohydartes are fuel that your body burns while you work out. If you don't have enough of them your body will turn to the next best source of fuel: protein. That's the last thing you want when building muscles.

 Carbohydrates should be eaten before your workout so that the muscles you have already built don't pay the price.

Take Supplements When Needed for Additional Protein and Nutrients

Proper nutrition is vital when building muscles.

 For the most part, a solid daily multivitamin and whey protein will be enough to get the job done for beginning ectomorph bodybuilding.

 After you've started adding some pounds and muscles to your frame you may want to consider incorporating a weight gainer as a supplement too.

Keep Workouts Short and Targeted for Better Results

Ectomorph athletes are not widely known as endurance athletes.

 In fact, the body of an ectomorph isn't designed to handle sustained weight lifting and bodybuilding activities.

 This means the ectomorph may have to work twice as hard for every ounce of muscle gained than those with other body types.

It also means that the ectomorph cannot handle a rigorous or lengthy ectomorph strengthening workout routine. 

Strength and stamina will need to be built slowly and over time. Pushing too hard can cause damage that cannot easily be undone and can take you away from your workout goals for a lengthy period of time.

These three small but simple ectomorph training tips really can help you make the most of your ectomorph training program.

For more tips and advice on Ectomorph Workouts follow the link.

To get your Free Insane Bodybuilding Report and eCourse CLICK HERE

Article Source: http://EzineArticles.com/?expert=Colin_T_Patterson