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If you are a highly motivated bodybuilder then you can get awesome results from performing your natural bodybuilding workouts at a home gym. The benefits of doing so are that you have no crowds, it takes no time to get to the gym, you can wear whatever you want, train anytime and listen to any music you like. Now the question becomes: What bodybuilding workout equipment is necessary for a good home gym? (more…)

Introduction

A key component of the formula for bodybuilding success is nutrition. Nutrition is what gives us the raw materials for recuperation, energy, and growth. Without a good diet, your dreams of achieving your ideal body will never be reached.

In this article I’ll discuss the characteristics of a good bodybuilding diet and also cover the macronutrients that we need on a daily basis, as well as how much, in order to gain muscle and lose fat.

Characteristics of a Good Nutrition Program

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Introduction

In this article you will learn the correct way to start working towards your bodybuilding and fitness endeavors.  By following these steps you will guarantee yourself quick results and save yourself from excessive soreness and injury.

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Top 10 Rules To Get The Most Out Of Your Bodybuilding Program…Safely!

Injuries are a bodybuilder’s worst enemy and need to be avoided at all cost. They not only cause pain and discomfort, but also can potentially take you out of the gym for a few days and impair your ability to perform certain exercises. In addition, once injured, it is very easy to get re-injured again on the same area. While the tips below may seem very simple and basic, even the most advanced of us tend to forget a few of these at one time or the other and that is when trouble can happen. (more…)

Gain Weight And Muscle Mass As You Minimize Body Fat

While most of us who practice bodybuilding are trying to lose fat as we gain muscle, there are some people who are interested in just bulking up; which in simple terms means eating more and training heavier in order to gain muscle weight.

There could be many reasons for this:

1. A bodybuilder whose metabolism is so great that requires a plan just suited for exclusive muscle gain; the so called hardgainer.

2. A person who practices a sport, such as football, that may require a certain weight.

3. A bodybuilder who simply wants to go up a weight class (if he or she competes) or who simply wants to go on an exclusive muscle gain phase (like most bodybuilders do during Winter).

Like everything, there is a right way and a wrong way to do things.

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Aerobic exercise such as walking, riding a stationary bike, or running is a good way to accelerate the fat burning process, as long as it is not overdone and as long as it is used only in addition to a good weight training program. It should never be used as a substitute for weight training since it does not permanently increases your metabolism and since it does not has the ability to re-shape your body.

Fat Burning Zone

In order for aerobic exercise to be effective, it needs to be performed within the fat burning zone. The fat burning zone is the zone at which you are doing enough work to burn fat. Your pulse (how fast your heart is beating per minute) determines this zone.

The fat burning zone formula is the following:

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The Basics of Bodybuilding Supplements

When it comes to gaining lean muscle mass, most people think that bodybuilding supplements are the most important part of the equation. However, this could not be any further from the truth.

Supplements are just additions to an already good nutrition and training program. Nutrition and training are the most important components of a bodybuilding program, with rest and recovery next to them. Once all of those aspects of your program are maximized, then you can start thinking of adding bodybuilding supplements to your program.

Please understand that supplements do not make up for improper training, or lack thereof, or a low quality diet. Supplements only work when your diet and your training program are optimal.

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The myths about women’s weight training and female bodybuilding do not ever seem to go away. With this article, I’d like to share the facts regarding weight training and female bodybuilding.

Women’s Weight Training Myth #1 -Weight training makes you bulky and masculine.

Due to the fact that women do not, and cannot, naturally produce as much testosterone (one of the main hormones responsible for increasing muscle size) as males do, it is impossible for a woman to gain huge amounts of muscle mass by merely touching some weights. Unfortunately, the image that may come to your mind is that of professional female bodybuilders. Most of these women, unfortunately, use anabolic steroids (synthetic testosterone) along with other drugs in order to achieve that high degree of muscularity. In addition, most also have good genetics coupled with an unbelievable work ethic that enable them to gain muscle quickly when they spend hours in the gym lifting very heavy weights. Believe me when I say that they do not look like that by accident. Women who conduct weight training without the use of steroids get the firm and fit cellulite-free looking body that you see in most fitness/figure shows these days.

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When it comes to weight training routines there are generally two types of routines that come to mind: bodysculpting and bodybuilding routines.

The first type of training is used by the group who just wants to firm up and lose body fat. This can be accomplished by adding some muscle and losing bodyfat in order to tighten up. A good long term goal to aim for is to lose enough body fat so that you can reach a 13-16% body fat range if you are a woman and between 8-10% if you are a guy. This sort of training can be referred to as body sculpting training.

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Nothing says that you are in shape better than a well defined set of abdominal muscles. Who does not want a flat and toned abdominal midsection and who does not enjoy looking at someone that owns a well defined set of abs?  If nothing else, one has to respect someone who has worked so hard at attaining something so challenging (but entirely possible) to achieve.

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