Let's Talk Muscle » General

How to Build Muscle Fast

Phil Sims — Sun, 18 Apr 2010 16:43:16 +0000

A big misconception about building muscle fast is that you should copy the pros. But the problem with this is that people forget the pro’s have been training for years and have had a lot of time to develop their technique. Plus most of them didn’t start their training that way either. Emulating the pro’s right off the bat is not going to help you build muscle fast. You’ll probably just end up hurting yourself. In this article I will attempt to show you how to build muscle fast in a safe and effective way.

How to build muscle fast step #1 – Strength = Muscle
Start doing some strength training. Weightlifting is ideal for this because you can start off as light as you need to and build it up gradually to the heaviest weights. The more strength you gain the more muscle you will have. When you start to lift weights make sure you learn the proper technique of lifting and you start with an empty bar before gradually building it up. Other types of exercises to add are bodyweight exercises such as push-ups, pull-ups and reverse crunches.

How to build muscle fast step #2 – Machines are bad for you
Try only using free weights in your training. Machines force you into awkward and un-natural positions which can lead to injury.

How to build muscle fast step #3 – Don’t imitate the pro’s
Professional bodybuilders have build their muscles up and have had years to build a base strength and muscle mass. When you’re starting out do exercises that work several muscles at the same time like push-ups, bench presses and squats.

How to build muscle fast step #5 – Your legs are important
Training your legs is the ultimate in exercise. Squats exercise your whole body and once you hit the target of being able to squat one and a half times your body weight you will see a huge change in your muscles. When practicing squats make sure they are free weight squats where your hips come lower than your knees.

How to build muscle fast step #6 – Full body workouts = results
The kind of exercises you will see professional bodybuilders use are called isolation exercises. These are ok once you have a sufficient muscle mass to back them up. Isolation training of certain muscle groups is fine once you have a solid base. Along with squats try things like deadlifts, barbell rows and overhead presses to see the speed at which you build muscles quickly.

How to build muscle fast step #7 – You need to rest
Don’t try to do too much too soon. Yes, professionals might train 5 or 6 times a week but they didn’t start off that way. If you try to copy them you will only injure yourself. Build up your training schedule gradually for maximum gain.

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Can Stress Affect Your Weight?

Phil Sims — Thu, 04 Jun 2009 09:02:27 +0000

Research studies have found that being under constant stress can play a role in how much a person weighs. In fact, how a person copes with the everyday stresses that come their way can have an impact on their waistline.

The Danger of Abdominal Fat

In particular, too much stress can lead to a build up of fat around the middle. This is the worst spot on the body for fat to accumulate. Abdominal fat is considered to be extremely dangerous as it has been linked to an increase in a number of diseases such as diabetes and hypertension. According to a study done at Yale University, women appear to be at a greater risk of developing fat in their abdominal area due to an increase in stress, than do men.

A Hormone Called Cortisol

When a person is experiencing a great deal of stress, the body responds by releasing a hormone into the system known as cortisol. Cortisol plays a role in fat storing itself around the waistline and in the abdominal region.

The unfortunate side of cortisol is that if you do not find ways to calm yourself and alleviate the stress, your levels of this hormone will remain high even after the stressor disappears.

To give an example of this-

If you have a 4pm deadline at work and you are stressed out, your cortisol level will be high. If you do not find a way to cope adequately with the stress and to relieve it in a healthy manner, then the cortisol level will still be high the next day, and possibly even the next day, even though the problem has been resolved.

The stress connected to the original source hangs on because you did not cope in the best way possible. If cortisol levels remain high for a prolonged period of time, this will make it possible for more and more fat to be deposited around your middle. It does not help that many people eat more when they are stressed. Taken together, this can greatly expand the waistline of a person living under stressful circumstances.

Coping With Stress

The good news in all of this is that while you cannot completely avoid stress, you can find healthy ways to deal with it.

Exercise plays a key role in stress reduction. People who do some form of physical activity on a consistent basis suffer from less anxiety and tend to have fewer health concerns.

Exercise is also excellent for a person’s mental health and well being. Being physically active boosts self confidence levels and allows a person to be more mentally fit. This means that the person has an easier time coping with the stresses of life.

Exercising for as little as 30 to 60 minutes a day is enough to reap the benefits in terms of stress. The important thing is not what you do, but the fact that you get out there and do some form of exercise at least three to five times a week, if not more.

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All Natural Bodybuilding – No Artificial Enhancers

Why Am I Not Growing From Bodybuilding?

Phil Sims — Wed, 03 Jun 2009 19:29:50 +0000

Many bodybuilders find themselves asking the question, “Why am I not growing from bodybuilding?” If you are experiencing frustration over the lack of growth you are experiencing, then you should read the following reasons why a bodybuilder does not experience the success he seeks:

1. Unawareness of the current condition of his body. When a bodybuilder does not experience growth, he may not be aware of what state his body is in to begin with.

2. Lack of knowledge regarding how to train. He may not know how to train in an way that will transform his current state into a growth state. Proper training is essential to stimulate muscle growth.

3. Failure to approach workouts systematically. Successful bodybuilding takes a systematic approach. You can’t expect great results from a routine that is unplanned or random. In addition, you can’t perform the same exercises over and over and expect to get results. You body will adjust to the stress of training, and you will need to increase the intensity and length of your workouts in order to get results.

4. Use of steroids. If a bodybuilder relies on steroids to help him achieve growth, then the growth cannot be expected to last. For true and lasting muscle building results, a bodybuilder must be aware of how to train and eat properly.

5. No record keeping. If you do not track your progress, then you cannot know when you need to change your training routines in order to keep experiencing muscle growth.

6. Selection of exercises that address that current strengths only. The fact is that muscle building exercises need to also address weaknesses in order to result in a well muscled and balanced physical appearance.

7. Relying on quick fixes for results. If you allow yourself to be taken in by different supplements on the market that claim to be able to give you the body you want, you will never get the results you seek.

8. Lack of intensity during workouts. Many bodybuilders don’t train at a level of intensity that will stimulate the growth of their muscles.

9. Lack of professional advice or coaching. In bodybuilding, one of the keys to success is to have a support system. After all, what pro bodybuilder has risen to the top without it?

10. Refusal to absorb ways to train correctly and efficiently. If you do not listen to those who have had success in bodybuilding, then you are not taking advantage of some of the most valuable resources that are out there. People who know what works can share information with you that can be very helpful, and assist you in attaining the physique you desire.

Sometimes, due to frustration, regarding lack of progress, bodybuilders turn to drugs to help them achieve the muscle mass they desire. It may be hard to believe but many of the current people in the bodybuilding field have begun taking drugs and abusing them in order to develop their physiques. This is an unfortunate path that ultimately leads to nowhere, and should be avoided.

This widespread use of drugs has caused the sport of bodybuilding to lose respect from those in society. After all, it seems many of the people actively involved in the sport have lost respect for themselves by making poor choices.

The only way to preserve the integrity of the sport, as well as the physical and emotional integrity of each individual bodybuilder is to follow a routine of appropriate training, well balanced and nutritious eating and a healthy and positive outlook. All of these things will also lead to a body that is fit and muscular. These tasks can be made easier with the help of a professional trainer. Any other pathway, especially one that includes drugs, is a sure route to results that will not last.

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All Natural Bodybuilding – No Artificial Enhancers

Phil Sims — Tue, 02 Jun 2009 09:01:57 +0000

There are many ways in which you can pursue bodybuilding. One of the best ways to go about bodybuilding is natural bodybuilding. This kind of bodybuilding regime refers to a natural manner in which you will not be able to use any kind of enhancement drugs like steroids or growth hormones. In fact, the enhancement drugs are considered to be illegal and therefore, natural bodybuilding is one of the best ways to maintain a bodybuilding routine.

The World Natural Bodybuilding Federation (WNBF), the International Natural Bodybuilding Association (INBA) and the Organization of Competitive Bodybuilders (OCB) have banned the use of bodybuilding steroids. Thus, natural bodybuilding is a good alternative for everyone who is enthusiastic about the sport. Natural bodybuilders fall into the category of those who do not use any supplements to enhance their bodybuilding capabilities. The bodybuilding diet requires a certain amount of nutrition. For those who follow natural bodybuilding, the diet is selected by them according to their preferences. There are many bodybuilders who even avoid having animal products in due course of their bodybuilding routine.

Remember that bodybuilding does not only mean increasing the muscle mass of your body. Natural bodybuilding is all about feeling good and feeling confident. You need to have a great bodybuilding regime, obviously, in order to do well in this field. Moreover, you need to support it with a good diet in natural bodybuilding. Vitamins are perhaps the most important aspect of the diet in any kind of bodybuilding. They help in processing the carbohydrates, fats and proteins and are therefore a very important part of your diet when you are into bodybuilding.

You need to include a certain amount of vitamin in your diet if you want to be healthy. Although you have to control the amount and avoid taking exorbitant amounts of vitamin in your natural bodybuilding diet, they form an important part of the whole thing. Given below is a list of the vitamins that are important for a proper bodybuilding diet:

Vitamin B – in order to keep your digestive system in the best condition, you have to get hold of some Vitamin B in your diet.

Vitamin C – This vitamin is crucial because it increases the testosterone levels in the body and thus helps a great deal in bodybuilding. Another great thing about Vitamin C is that it decreases the Cortisol levels in the body. Cortisol is a substance present in the body that is connected with stress. Vitamin C is also very important because it helps the body recover from an injury easily.

Vitamin E – This vitamin contributes towards keeping your immune system at its peak.

Vitamin A – This vitamin helps the body in glycogen production. Glycogen is the component that stores all the energy. This energy is required by the body especially after exercise when the energy levels of the body hit quite low. If you have a rigorous bodybuilding workout, you need to take a lot of Vitamin A.

Body building can help improve your lifestyle in many different ways. For aside from keeping you healthy, it also helps in the development of dedication, focus, motivation, and discipline needed to achieve your goals in life, be it professional or personal. Engaging in body building and practicing the dedication and discipline that it requires can be applied to all aspects of your life.

All these components are very crucial for the body. If you are undergoing natural bodybuilding, ensure that all these Vitamins are incorporated in your diet. Bodybuilding regimes are a great way to increase your confidence and keep you fit. It makes you feel like a new person because you are healthier and fitter after you do all those exercises. Go for bodybuilding, but just ensure that your body also gets the supply of the necessary nutrients that it needs to assist the bodybuilding workout programs.

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Should I Join a Gym?

Phil Sims — Sun, 31 May 2009 15:48:59 +0000

Before you decide to join any gym in particular, you need to do thorough research. Consider the most important factors inherent in your decision before you decide on a gym that is right for you.

Your Individual Needs

Figure out what your specific goals are in regards to exercise. Are you looking to lose a little weight or a lot of weight? Or are you looking for overall toning? Perhaps you are looking for ways to relieve stress through exercise or ways to lower your blood pressure?

Seek out a gym that caters to your needs. For example, water aerobics are a good choice for an individual who suffers from arthritis.

Do not sign a membership at a gym before you have toured it and found out what type of classes they offer, as well as the kind of exercise equipment that is available there.

Questions to Ask

Ask all of the right questions and pay attention to the answers you are given.

Are the trainers at the gym qualified?

In the United States there is no one association or board that sets down qualifications for gym trainers. The qualifications therefore can vary widely from one gym to another. Some faculties deem it a necessity for their trainers to be certified by the College of Sports Medicine, which happens to be the largest sports medicine and exercise science organization across the globe. Find out if the trainers at the gym in question are certified. Certified trainers are recommended over those who are not.

What is the payment requirement for classes?

Is there one monthly fee that covers all classes taken or is members required to pay separate fees for each class that they choose to attend? Do classes have to be paid for in advance (such as weeks or months) or not? Does the gym offer a free class to interested parties or a discounted class so potential members can decide if it is something they wish to become a part of?

Is the facility clean?

This is a question you can answer for yourself by simply looking around the facilities. Be aware that there are no nationally recognized health codes for gyms. Pay close attention to the showers, locker rooms and changing areas. Also take note of the condition of the equipment and the rooms they are housed in. Piles of dust in the corners of rooms or under the machines are not a good sign at all.

Please note, once you do join a gym, be fastidious about cleanliness. Wipe down exercise equipment with antibacterial wipes and refrain from going barefoot anywhere! Wear flip flops instead.

When is the gym the busiest?

Most gyms have peak times. Find out when these are. Avoid the busy times when your schedule allows. Don’t pay good money for a gym membership and then arrive to find out that all of the machines are taken whenever you wish to use them.

Final Thoughts …

It never hurts to find out from the Better Business Bureau if a complaint has ever been lodged against the gym you are considering. In turn, before you sign a contract, make sure you read it over thoroughly. Even if you need to enlist help or need to use a magnifying glass, read the fine print. It is written small for a reason. Do not be caught unaware.

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Does The Acai Berry Really Help with Weight Loss?

Phil Sims — Sun, 31 May 2009 15:24:07 +0000

Believe it or not, it is not necessary for you to starve in order to lose weight. Weight loss can be achieved through several odd ways. In fact, you can lose weight just by eating. Just in case you don’t know, there are certain weight loss ‘super foods’ that can actually help you get rid of those extra pounds. In this article I will tell you about one such super food.

Unless you have been under a rock, you must have heard about the effectiveness of acai berry in helping one lose weight. Just a year ago, this was one of the most talked about topics in the Oprah show. In fact, Oprah claimed that she lost almost thirty pounds way back in 2006 thanks to acai berry!

Thanks to the hype generated by the show, more and more celebrities are using it to shed a few pounds; after all, they have to stay in shape, isn’t it? However, celebrities are not the only ones who are going after this new weight loss food. Even drug manufactures are using it to prepare weight loss supplements.

Not too long ago, acai berry was a rare commodity, since it was only cultivated in Brazil. Now, even though you can find it in the form of supplements, its supply is still scarce compared to the huge demand it has. Call yourself lucky if you actually manage to get hold of it. One thing I can say is that money invested on acai berry is money well invested.

How does acai berry help you lose weight? As a matter of fact, it doesn’t work any different than most other weight loss foods and other products. It helps you lose fat by boosting your metabolic rate. You may well be aware of the fact that the higher your metabolic rate, the faster you will lose weight.

If you love juices, then you can really lose weight quite fast with the help of acai berry. The beauty of this weight loss super food is that since it comes in the form of juice, you can mix it with your favorite juice and then drink it!

Speaking of fruit juices, a quick tip – make sure that you prepare your juices by crushing raw fruits at home, and don’t buy the packaged fruit juices available at your local store. These readily packaged fruit juices are unusually high on calories and the nutritional values tend to be low.

Click Here for a FREE Acai Berry Trial (for men)

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Both Sides of Teenage Bodybuilding – A New Perspective

Phil Sims — Sun, 31 May 2009 14:46:58 +0000

You can start bodybuilding at any age. However, it is good to start young and then excel at the art. Therefore, teenage bodybuilding is something that many young people can look forward to. But before you embark upon a bodybuilding workout, you need to be careful about certain things.

If you want to start teenage bodybuilding, the first thing that you should do is to go and see your doctor. In order to begin a bodybuilding regime, you need to have a good bodybuilding diet. Consult your doctor and ask him about the diet that will be suitable for you and the exercises that will suit your body.

One of the things that you need to take care of before teenage bodybuilding is that the teenager’s body grows for a long time. On an average, an individual continues growing at least till he or she is fifteen years old. Thus, you have to be very careful about the exercises and the food habits and conduct them in such a way that the growth is not messed up.
If you want to go for bodybuilding, remember that you need to eat very well. If you are a junk food freak who loves to hog loads of burgers and cold drinks while watching TV, you need to put a stop to that. You have to go for fresh fruits and vegetables, however repulsive they might sound.

When you actually start teenage bodybuilding and begin doing all the lifting exercises, always have a trainer near you. Lifting using the wrong technique might result in serious injuries which are not good for your young body at all.

Whatever you do, just steer clear of any kinds of bodybuilding steroids. You just need to give your body the correct nutrition and team that up with a lot of exercise. Taking the help of such artificial substances will harm your body in the long run. Follow a very healthy diet that provides your body with all the substances that it requires. Any good dietician will give you a diet chart solely directed towards teenage bodybuilding.

Get hold of an experienced trainer who knows what teenage bodybuilding is all about. The trainer will definitely teach you that you need to increase the amount of lifting gradually. Another thing that is very important for your health and your bodybuilding regime is that right amount of sleep.

If you are really interested and passionate about teenage bodybuilding, you need to stick to certain rules. No late nights and no junk food are the first two golden rules that you must follow religiously. In order to become a great bodybuilding sensation, you have to give in a certain amount of hard work. It is the same for any field – hard work always delivers the great results that you have dreamt of.

Take care of all the things mentioned above and you will be a great hit at teenage bodybuilding. Go for it if you have the right mindset and the burning desire to make the best out of it.

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Teenagers Guide to Bodybuilding

Phil Sims — Wed, 27 May 2009 17:20:45 +0000

Most teenagers are not yet full grown, so special considerations must be taken when a teen undertakes a body building program. However, you should know that this is a great time to start a workout program that you can carry through to your adult years. There are some things to keep in mind before you start, though.

1) DO NOT start lifting weights or undertaking an intense body building regiment before you turn 13. You can exercise before this “magical” age, but limit your exercise to low-impact workouts like push ups and sit ups.

2) Squats and dead lifts should never be performed either before you are 16. These types of exercises require some execution techniques that need to be performed properly or else you will injure yourself.

3) UNDER NO CIRCUMSTANCES should you take any type of testosterone supplements before you reach adult hood. You already have plenty of testosterone in your body. Adding more could contribute to growth stunting.

After that, you should do some serious research on different workouts and start slowly. Don’t push your body beyond its limits. You could seriously injure yourself and set your progress back markedly. Everyone’s muscles grow in different ways, so try not to compare yourself to other people. Just get a well-balanced workout routine and perform it correctly with good form.

Diet is also important to teen body builders just as it is to adult body builders. Eat lots of protein and vegetables as well as grains and carbohydrates. Keep yourself well-hydrated with lots and lots of water and stay away from sugars.

Rest is also important since, like adults, this is the time when your body’s muscles will grow. At least eight hours of sleep is recommended, if not more. You will be doing your body a favor by giving it time to heal from the damage you’ve inflicted on your muscles and allow them to grow naturally while you rest and build up your energy for the next day.

There are certain exercises that teens can perform that can build mass in your muscles without the risk of harming them. Some of the adult exercises won’t be appropriate for you, but some of them will. Here are a few that you should use:

Dumbbell Curls – These will work your biceps as you lift the dumbbell from your knee up to your shoulder in a slow, smooth motion. Alternate arms between sets and remember to breathe. Concentrate on the lift and working the muscles.

Dumbbell Hammer Curls – Hold the dumbbells like you would a hammer. Alternate arms lifting from your side to your shoulder, again, in a slow, easy motion.

Flat Bench Press – Lay flat on a weight bench with the barbell above you. Hold in a wide grip and slowly lower the barbell down to your chest and up again. Pay special attention to the way your muscles are responding to the weight.

Dumbbell Flyes - Hold the dumbbells like you are doing hammer curls. Keep your arms straight up with your elbows slightly bent. In a semi-circular motion, lower the dumbbells slowly down to the sides of your chest. This will work your inner pectoral muscles.

Dumbbell Shrugs - Hold a dumbbell in each hand lowered to your side with your palms facing your hips. Raise your toes up and then shrug your shoulder to work your trapezius muscles.

Shoulder Press - While seated, hold a dumbbell in each hand. Sit straight and press them up. Resist when you are lowering them down. This works the deltoid muscles.

These are just a few exercises you can do, obviously. You may want to consult with your P.E. instructor at school or ask someone at a local gym to help you with other exercises that you can safely perform so that you can accomplish your goals.

Body building is an extreme sport that can yield amazingly satisfying results. But you must be sure that you stay committed to your goals. Unless you are sick or there is a very, very good reason, you should stick to your workout under all circumstances. If you want to meet your goals, you CANNOT put them off just because you want to.

If your parents are concerned about your body building efforts, have them take you to your family physician and tell him or her about what your plans are as well as the exercises you want to do. Listen to what the doctor has to say and heed any advice that is offered. If you undertake this program in a responsible way, your parents will be impressed rather than worried!

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Beginners Guide to Female Bodybuilding

Phil Sims — Wed, 27 May 2009 12:15:20 +0000

Many women are concerned with how their bodies look. Dieting and weight obsession are very real parts of life for many women. Body building and women really fit together well when you think about it. Focusing on healthy weight gain and muscle fitness makes a woman look and feel a lot better.

Body building is a lot more than just dieting and lifting weights. Much of the advice given in previous chapters can apply to both men and women. But women do need to change a few things when it comes to a workout plan that will work.

Some women have never considered body building as a sport because they are afraid that they will get big, bulky, and become masculine looking. Nothing could be further from the truth. A trim, solid body on a woman is extremely sexy and very healthy.

Women cannot naturally produce the amount of testosterone that men do, so it is impossible for women to increase their muscle size in the same ways that men do just by picking up a weight or two. Without artificial substances, women won’t be able to get the same bulk as men do.

However, many of the same workout advice that we give to men apply to women as well: eat 5-6 small meals per day, drink plenty of water, and get lots of rest. The workouts are the same as well although some women may want to limit their reps initially until their strength is built up.

Many women struggle with excess fat and flabby muscle tone on their thighs and in their buttocks. Because women are naturally curvier than men, working these areas makes for a very flattering figure.

To work these areas, you will want to do a lot of dumbbell squats, leg curls, standing calf raises, and leg presses. Add some lunges as well as dumbbell squat dead lifts as well for maximum effectiveness. You may want to invest in an exercise ball so that you can work your abs and make them tight and defined.

Change your workout every time you perform it and focus on one or two body parts each day you train. By doing this, you are not over-exerting muscles without giving them time to heal. Recovery is very important to the body’s muscles, so give them the time they need to heal and grow.

Many women live their lives by the numbers that they read on a scale. When you are body building for fitness, this is a mistake. Don’t concentrate on what the scale says you weigh, focus on your size and tone.

This can be calculated in the form of inches or body fat percentage. You will probably not see a huge weight loss on the scale, but you should see an improvement in your overall body’s look after a period of time.

Here are some areas that women should really focus on in their body building routine:

Upper Back – Use pull-ups to build the muscles in your upper back which will accentuate your shoulders and make your waist look smaller.
Side Deltoids – Side laterals and overhead laterals will help tone these muscles making your shoulders more defined and, again, your waist look smaller.
Hips and Waist – These areas are mostly chiseled through diet by teaching the body to re-distribute body fat. It is the finishing signature to the rest of your body and will make your overall appearance look much more pleasant.
Quads - The front muscles in your upper thighs need to be worked so that they are toned and defined. Doing lots of squats will help in this area and will complete your overall look. After all, what woman doesn’t want to have some killer legs!

Women are used to dieting and depriving themselves of food. When you are body building, however, the reality is that you need to actually eat more. The key lies in the foods that you eat. Eat the right foods, and they will work for you instead of against you!

As a woman, you need to remember that you will not be able to build your muscle like men do; however, your approach toward body building will be much the same. The results will be different, but you will still look incredible and be able to be proud of how you look.

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Natural Bodybuilding – Legal Steroids?

Phil Sims — Wed, 27 May 2009 02:09:16 +0000

For competitive body builders to build bigger muscles faster is a constant temptation but for the average non competitive body builder there is another natural option – natural body building. True it is a much slower process but the long term gains far outweigh the adverse affects that even legal steroids may have on your body over an extended period of time.

Steroids are usually used for a short duration of say 6-8 weeks with a substantial period of time elapsing before starting on the next course of steroids. It is not recommended that anyone take steroids on a continuous basis. This on and off program tends to produce short term spikes in muscle mass and muscle strength.

The advantage of natural body building is a slower but steadier increase in muscle mass rather than the peaks and lows of those on steroids. I am sure many of you have seen or heard of the affects on a body builder who stops using steroids – Rapid loss of muscle bulk and strength. The affects of steroids are fairly short lived and can result in some dramatic changes to both physique and health of a body builder.

Natural body building results in a steadier and more constant performance rather than the often times spectacular ups and downs of steroid induced muscle bulk and strength performance. When you achieve top results as a natural body builder you will be able to maintain your muscle bulk and strength for as long as you continue intense training without adverse affects on your general health.

You will not experience any dramatic muscle wasting that is many times seen in body builders when they stop using steroids. Loss of muscle bulk and strength are two of the most dreaded words for body builders. Natural body building will help most to avoid these pitfalls.

So why do people use steroids? Most of us are impatient creatures and want instant results so the steroid alternative is very attractive. Probably one of the most important factors that affect a person’s decision to use steroids or go the natural way is what is their reason for body building – is it just to look and feel better or are they in it for the competition.

So it is your call – you decide whether using legal steroids will benefit you and your objectives.

Or play it safe and go for the healthier, steadier natural body building program that will have longer term benefits for a healthier lifestyle – Its your choice.

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