Easy and Best Bodybuilding Tips for Beginners

There are so many bodybuilding tips and free workout routines available on the web these days, and there is ever increasing interest of people in bodybuilding programs. Many people want to build muscle, but do not know how and where to start. Some people do hire a personal fitness trainer for this purpose, but many do it by their own and fail because of not having background knowledge, proper bodybuilding workout schedule and their set fitness goals. People start bodybuilding without any proper planning and quit quickly when they fail to get any results.

Here I am going to discuss some basic, but very useful bodybuilding tips for beginners, and I hope if followed in the right directions, can provide you great results.

Come up With a Plan:

Before starting any bodybuilding program, it is highly recommended that you should come up with a proper plan. Always set your goals realistically to make your bodybuilding program successful. If you set your goals unrealistically, simply you are setting up a failure plan for yourself. After setting proper bodybuilding goals, do stick to them and always try your best to follow them in the way they are designed.

Bodybuilding and Diet:

Almost all bodybuilding programs involve some strenuous exercises, so your body needs extra energy for such workouts and exercises. Diet plays a major role in the bodybuilding process, and you should eat healthy diet and supplements to fuel your body. Try sticking to whole organic foods which offer a blend of complex carbohydrates, fats and complete proteins. Nutrition affects almost every aspect of your lifestyle, so it needs to be balanced and coordinated according to your desired fitness goals.

Food Supplements:

Protein Intake

Protein is the most common supplement used for bodybuilding. One of the best things about protein is that it gets absorbed in the body very quickly. The high content of cysteine amino acid in the whey proteins makes them highly beneficial supplements for bodybuilding.

Testosterone Supplement

A high level of testosterone helps in burning fats and building muscles. There are so many natural ways to increase testosterone level in the body using supplements. Tribulus Terrestris, a natural herb, can boost testosterone level tremendously.

If you are going to consider supplementing your diet, keep it simple and always keep in mind every supplement has its own value. Soy, whey, creatine monohydrate, caseinate proteins, electrolytes, multivitamins and etc. are all great supplement options.

Train Your Brain Too:

The best athletes/sportspersons train their minds along with bodies in order to become successful. If you want success of your plan, you need to prepare yourself mentally too. Always focus on your goals and keep an eye on your short term and long term goals, and when following your bodybuilding workout schedule, only focus on your exercises both physically and mentally.

Do Variety of Trainings:

To make your bodybuilding program successful, keep on changing your training regimes instead of repeating the same workouts every time. Compound exercises, which involve at least two or more sets of your body muscle, are the best workouts for bodybuilding. These variety of workouts and exercises not only help you keep motivated and active, but also help in achieving your goals quickly.

Rest and Sleep:

Many novice bodybuilders always forget the importance of sleep and rest for building muscle mass. Your muscles grow when you sleep, so if you are not getting enough sleep you are not allowing your muscle to grow. Your muscles need some rest for wear and tear they get during your strenuous workouts and exercises. Simply, allow your body adequate sleep and rest during your workouts to make them grow in the way you want.

Consistency is the Key:

The last, but the most important bodybuilding tip is to be consistent no matter which bodybuilding program you are following and what goals you are going to achieve. If you are following all above tips, but not consistent in following any of them, you are simply wasting your time and energy. So, it is very important to follow your workout and diet plans regularly to make your bodybuilding plan successful.

Haitham Arifaki is an International Fitness Trainer for elite athletes, corporate teams, VIPs and beginners at Maximum Fitness, offering 10+ years of experience as a Fitness Specialist for clients including Celebrities and World Ranking Athletes. He has a proven track record of designing and planning fitness regimes for various sports professionals.

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10 Ways to Get the Best Fitness Workout Routine

When it comes to a holistically hale and hearty life, fitness is definitely one of the watchwords! If you do not feel fit and healthy, you simply can't feel happy from within! I'm sure none would disagree. Each one of us must make sure that we take out some time from our hectic schedules to pursue a fitness workout routine. Let's take a look at some of the ways we could aim for a fitter self!

1. The best exercise for abs: side plank.

You should lie down on your left side with your elbow below your shoulder and your legs stacked. Then the right hand should be placed on your left shoulder or on your right hip. Once you have braced your abs and lifted your hips off the floor, hold on for as long as you can. Switch sides and repeat.

2. Standing dumbbell fly: For broader shoulders

A dumbbell should be held in each hand by your sides. Without shrugging, the upper body should be used to swing the weights up by a few inches. The arms and torso should form an upside down V shape. It will contribute hugely to your fitness healthy lifestyle!

3. Towel Cable Row: For great arms!

A towel is to be hooked to a cable pulley, following which you should stand in front of it, set up to do a row, while holding an end of the towel in each hand. Then the shoulder blades should be squeezed together and the towel rowed to your rib cage.

4. Pec Minor Dip: One of the best workout routines for chest

Once you've suspended your body over parallel bars, let your shoulder blades come together as you lower your body towards the floor. Make sure your elbows are locked while doing this. Thereafter, your shoulders should be spread and your body pushed upward again. There, can you feel your pecs working? Even with slight movement, it can do a lot to improve the overall size and shape of your chest.

5. Deadlifts for back muscles.

Begin with a low squat position and grab the bar with an overhand grip. Then your torso should be raised once you've sat back on your hips, pushed through your heels, and ascended upward. Throughout the motion, a tight core and straight back should be maintained.

6. The kettlebell complex: Most effective functional fitness workout

This will work wonders for you if you are short of time, or looking for a quick workout involving minimal stuff. All you need for this is a kettlebell and 20 minutes!

7. Bulgarian split squat: one of the best leg workouts

Hold a dumbbell in each hand once you stand lunge-length in front of a bench. Then the top of your left foot should be rested on the bench behind you. Your body should be lowered until your rear knee nearly touches the floor and your front thigh is parallel to the floor.

8. TRX Atomic Pushup: An excellent time-crunch move

Begin with your feet in a TRX suspension trainer or on a sliding surface. Follow this up with a pushup and then your knees should be pulled to your chest and then pushed back.

9. Squat with Ball: The best workout routine for toned thighs

Once you place an exercise ball between the wall and the curve of your lower back, stand with your feet apart by shoulder-width. Follow this up with bending your knees and lowering 5 to 10 inches. Make sure your shoulders are level and your hips square. This position should be retained for 3 seconds and then repeated.

10. K-Tread: Workout even while you're swimming, for a fitness healthy lifestyle!

In the deep end of the water, tread on it, making small circles with cupped hands and the right leg should be lifted straight in front of you, bringing it at hip level. Reach for the toes of left leg towards bottom of pool. Following this, the legs should be switched quickly, bringing right leg down as the left leg is raised, and hold on to this position for 5 seconds. This should be continued for 30 seconds, altering sides.

Happy workout, folks!

I am Martine Leom, a fitness enthusiast. I strongly believe that for a healthy lifestyle, one needs to follow certain functional fitness workouts. I have attempted to lay down certain easy-to-follow points for the workout of different body parts. Hope my fellow fitness freaks enjoy trying these!

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The Dangers of Steroid Use in Fitness Training

The Dangers of Steroid Use in Fitness Training are huge. Anyone involved in fitness training or bodybuilding needs to be well educated and aware of the dangers surrounding the use of steroids. Steroids are often seen as a fast track to increased muscle mass and strength. While anabolic steroids can build muscle quickly, they come with massive risks that far outweigh their benefits.

Steroids are Never the Answer

Some people want shortcuts to reach fitness and peak physical condition. When results aren't coming quickly, steroids can be a tempting option. Before you even think about using steroids to build muscle, consider the dangers and long term effects.

Anabolic steroids are synthetic testosterone. Injecting or ingesting anabolic steroids can result in rapid increases in muscle mass, strength, and overall stamina. It sounds enticing, but there are reasons why you don't want to be putting these artificial hormones in to your body.

The non-prescribed use of anabolic steroids in the United States is illegal. Because of this, you are open to risk of criminal prosecution, but there's also the fact that the source of any purchased drugs may be unknown, and users may even be purchasing veterinary use steroids.

Steroids result in psychological and behavioral problems. Firstly, steroids are addictive. The psychological dependence arises from the 'reward' in that users feel stronger and more energetic. Even users who plan to use steroids as a short term boost will develop a dependency as they are unable to maintain their strength and muscle growth after cessation of use. During withdrawal the drop in hormone levels will result in depression. Steroid use can also result in increased irritability and a change in temperament, most often meaning increased aggression in users.

The scariest thing about steroids is what they will do to your body. Steroids can increase liver function which can eventually lead to damage and even liver failure. Blood pressure and bad cholesterol rises with steroid use, which will cause cardiac problems. The boost in testosterone will eventually inhibit natural testosterone production, resulting in hormone imbalances. All of these problems can continue long after steroid use has ended. There are also external changes for users. Thinning hair, testicular shrinkage, and oily skin are common problems resulting from steroid use.

The use of steroids can lead to lifelong problems even after a relatively short period of use. Yes, steroids build muscle, but is it worth the damage done to your body? No.

Avoid the use of steroids at all costs. Natural muscle growth through strength training and the right diet is more sustainable, rewarding, and infinitely safer than the use of anabolic steroids.

Check this training video out for extra help:

Bootcamp Back Exercises.

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Eating Right During Your Fitness Training Program

Nutrition

Nutrition plays a very vital role in getting the results you want from your fitness training program. Often times you will hear people talk about the importance of having the right macro nutrients. So what do they mean when they talk about these? They are referring to the amount of calories you get from protein, carbohydrates, and fats. There is no set amount that works for everyone, but there are general guidelines that can be followed depending on what your goals are.

For someone that wants to shed fat, those amounts will be different compared to someone that is looking to put on size and muscle mass. While it's true that a chicken breast does have protein, carbs, and fat, there are different programs that can break down how much of each category on in a particular chicken breast. So where do you start? Often times it's said that if you are over 12% body fat; it's a good idea to follow a fat shredding plan. With this plan you will probably be running a caloric deficit. Meaning that in a typical day, your normal activities such as breathing, walking, and everything else you do besides working out, you would burn around 1800 calories. Now keep in mind this is different from everyone. A construction worker will need more calories for his normal daily activities than someone who sits at a desk. So if you need 1800 calories to get through your daily activities, plus you work out and burn 500 calories during your workout, you would need 2300 calories to get by.

However you don't want to get by and stay the same weight, you want to burn more calories than you are taking in. So you might be between 1800 calories and 2000 calories. Now that you know that amount, it is recommended by many that 50 percent of those calories come from protein, 30% from carbs, and 20% from healthy fats. So if you need 900 calories from protein, how many grams is that? Well one gram of protein is 4 calories. So you would need 225 grams of protein in your meal plan. If you need 540 calories from carbs, you would need 135 grams of carbohydrates. One gram of carbs is also 4 calories. One gram of fat however, is 9 calories. So 360 calories from fats would amount to only 40 grams.

Once you are at the body fat percentage you like, and now you would like to add some mass. The percentages that you are after are different, along with the amount of calories you want to consume. If you were consuming 1800 calories before, now you might be after 2400 calories. At that point some suggest changing your percentages to something like 35 percent protein, 35 percent carbs, and 30% fats. Since you are at a higher calorie intake you are still getting plenty of protein, but you are also taking in much more carbs. Keep in mind that these are just basic guidelines and everyone may need to adjust these amounts for their particular situation.

All this being said, the fact that you are watching your diet, and going through a fitness training program means you are taking the right steps to a happier, healthier, better looking you.

Find great fitness training programs, supplements, and nutrition support while you get in the best shape of your life. Go to [http://www.crazyhomefitness.com] for more.

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5 Ways a Daily Walk Can Improve Your Life

We all know the health benefits of walking, such as losing weight, strengthening muscles, and lowering the risk of heart disease, Type 2 diabetes and cancer, but a brisk 30-minute walk each day also provides several non-physical benefits. Take up walking and you too can enjoy:

• An improved mood
• More energy
• Better sleep
• Improved sex life
• Something fun to do

An improved mood

As you walk, you'll burn calories, lose weight, get more toned and as a result feel better about yourself. And when you feel better about yourself, your confidence and self-esteem also improve. Walking is a good way to relieve the stress of a hard day at work. When you walk, endorphins - the feel-good hormone - is released in your brain making you feel happier and more relaxed.

More energy

Walking improves your cardiovascular system. This in turn allows more blood flow to your muscles and tissue thus boosting your strength and endurance by providing more oxygen and nutrients to your tissues. Plus because walking is a good cardio exercise, you'll lose weight. Not having as much weight to carry around alone gives you more energy because your body doesn't have to work a hard doing the normal daily tasks as it did when you were heavier.

Better Sleep

Going for a daily 30-minute walk can help you get to sleep faster and stay asleep. While you are asleep a lot happens inside your body. This is the time when your body repairs and builds muscle tissue and cells. It stands to reason if your give your body more time to repair itself while you are asleep, it will be in a better state when you wake up in the morning.

Improved Sex Life

If you are too tired or too out of shape, you can't enjoy physical intimacy the way you should.
Not only does this affect you, but your mate also. When you lose weight and get in shape, not only do you feel better, but look better too, giving you more confidence that you can please your mate. Studies also have shown that men who exercise have less problems with erectile dysfunction then those who don't.

Something fun to do

And finally, walking is fun. It gets you out of the house and a chance to enjoy the outdoors - witness new sights and smells and hear the birds sing. If you walk with a friend, it is a great way to socialize and hold each other accountable. Both of you may not to walk on a certain day but because neither of you want to let the other person down, so you walk. Once finished, you are glad you did.

Walking isn't just about fitness. There are several non-fitness and mental advantages to going for a daily walk. Strap on your walking shoes and get started today!

Russell (Rusty) Hart is the founder of the Health, Fitness & Sport Club, a website devoted to the promotion of health, fitness and wellness. Should this subject matter be of interest you can visit the HF & S Club home site where you'll find over 1,300 quality posts with new posts being published daily. To quickly access those that are of interest you can select any of 20 Categories broken down by over 260 Sub-Categories for easy access.

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7 Tips to Build Your Body

Being lean and fit is okay but if you are lanky, it tends to downgrade your personality. Body building is a great idea. However, this idea is not about pumping your body with medicinal supplements. In fact, body building is all about developing a routine that includes the perfect blend of diet and exercise to give you a great looking body. Yes! If you follow the routine consistently and passionately, you will also develop muscles and increase stamina. But, the ulterior motive should be to remain healthy. 

Here is a look at some quick tips to help in body building:

In review, the 4 things needed for weight gain.

1. Include lifting weights in your exercise routine. While cardio helps you increase stamina, if you want to add muscle to your body, you need to start lifting weights. Also, remember to increase the capacity gradually.

2. Don't exhaust yourself on day one. Body building will happen gradually. You must not overstress yourself by trying to exceed limits on the first day itself else it could permanently damage your body.

3. Multiple muscle exercises are good when you are planning body building workouts. For example, lifting weights on the legs that strengthen your thigh muscles as well as your calf muscles.

4. Hydrate the body. Drinking proper amount of fluids before and after workout is important. The fluids you consume before the workout ensure that the muscles are not dehydrated which automatically enhances your stamina.

5. Change is the only constant. It's great that you have worked out an exercise routine to keep your body fit. However, if body building is your aim, you have to remember to alter this routine every once in a while. Ideally, two weeks is a good time to change. After all, this change is what will help you enhance the muscle power of your body.

6. Take rest. Here again, we would want to stress the importance of not exerting your body. Between two workout days, ensure that you have given the body ample rest. This resting period is what helps in restoring the muscle stamina after you have exhausted yourself in the arena.

7. Eat well. Exercise is just one part of the body building routine. You also need to eat well. For eating healthy, we would recommend you to consult a dietician. According to the requirements of your body, they will work out a diet plan. Ensure that you stick to this plan in addition to the workout sessions.

To know more about body building trainers, please check our website.

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Want Abs? Don’t Use Stimulants or High Caffeine Products!

Diet To Build and Define Abs

BREAKFAST: 5 egg whites, one yolk. ¼ to ½ cup (before cooked) oatmeal- 1 Banana -8 ounces water – Multi Vitamin-mineral tablet – 3 desiccated liver tablets – 2 amino acid capsules

SNACK: ¾ cup non-fat cottage cheese – 1 apple – 3 ounces raw nuts – 1 fig – 3 desiccated liver tablets


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LUNCH: Large salad that has tomato- mushroom, spinach, kale and cucumber with MCT oil-honey and apple cider vinegar dressing. 6-8 ounces fish or lean meat. Large baked sweet potato with 1 tablespoon MCT or olive oil. 1 banana. Two Amino Acid capsules. 3 Desiccated liver tablets

SNACK: Milo Shake that consists of serving of protein powder or egg white protein powder equal to 20 grams of protein - 8 ounces water - one tablespoon MCT oil – ¼ cup oatmeal flour and one tablespoon raw ground flaxseed.

DINNER: Large salad like lunch salad. 6-8 ounces of lean protein. ½ cup cooked wild rice. One cup cooked corn. One cup cooked green beans. Three desiccated liver tablets.

Drink at least ½ gallon of water a day but do not over do the consumption of water unless living in hot climate conditions.

Stay away from sodium added foods, refined foods, sugared man made foods and white flour products. As you progress in weeks and want to get razor sharp definition, subtract starchy foods for MCT Oil and increase protein. Do NOT eliminate carbohydrate food totally or even below 100 grams a day, that is a mistake many people make.

Many more diets I have, some are more simple and some are more complex. Different diets for different lifestyles and body-types.

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