Friday 27 July 2012

Supplements for Recovery


Bodybuilding - Supplements for Recovery

GWaxy Maize Starch: Waxy Maize Starch (WMS) is a relatively new carbohydrate product that has a high molecular weight. It is vital to replenish depleted muscle glycogen following a workout, and the more rapidly this can be done the better. WMS bypasses the stomach and is absorbed in the intestines which allows faster replenishment of glycogen.

Adaptogens: Adaptogens are herbal supplements that increase the body's resistance to stress. This stress can come from intense training, daily life, and environmental factors. Together the stress can seriously impact the ability of the body to recover after strenuous exercise.

Prolonged periods can even result in symptoms of overtraining and a grinding halt to progress. Adaptogens can counteract the effects of stress and even reduce levels of the stress hormone cortisol. Ashwagandha, rhodiola rosea, and panax ginseng are a few of the more effective adaptogens available as supplements. By using one or more of these herbal supplements, one can greatly enhance recovery.

Natural Testosterone Boosters: Natural Testosterone Boosters can be very helpful in promoting recovery. Testosterone levels can be decreased with intense training while cortisol is increased. The best approach to use with natural testosterone boosters is to choose a formula that contains several ingredients that directly and/or indirectly increase testosterone. Look for a product with effective ingredients like tribulus terrestris, avena sativa, and nettle root.

Thursday 26 July 2012

Worst Supplements for Recovery

Bodybuilding - Worst Supplements for Recovery

Amino Acid Tablets:
Amino acid tablets have ingredients that are very beneficial in promoting recovery including essential amino acids which include the three BCAA's. The problem is that they contain only a miniscule amount and nowhere near enough to impart any benefit. You would need to consume handful after handful of these tablets for there to be even the remote possibility that they might be beneficial.
These tablets should be relegated to the annals of bodybuilding history and replaced with a powdered BCAA product.

Glycocyamine:
Glycocyamine was once believed to have the potential ability to assist the body in manufacturing creatine. It has been marketed as a creatine precursor that may allow creatine nonresponders to enjoy the benefits of creatine. Unfortunately, this has not only been shown to be ineffective, but could also be dangerous.
Glycocyamine can raise homocysteine levels which could ultimately lead to cardiovascular disease. It is much wiser to stick with creatine monohydrate or another form that has been demonstrated to be beneficial. Many creatine nonresponders may get results from dicreatine malate, Kre-Alkalyn, or creatine ethyl ester. As you can see, there are far better alternatives than glycocyamine.

Wednesday 25 July 2012

Chest Training


Bodybuilding - Chest Training

The chest is one of most frequently trained muscle groups, and a favorite amongst many bodybuilders. It is such a noticeable muscle group that draws lots of attention. It is also a difficult muscle group to develop, and for good reason; most people improperly train their chest.

Incline Dumbbell Bench Press:
This exercise targets the upper pecs, which tend to be difficult to develop. If you look at most bodybuilders' physiques, you'll see a lack in upper pec development. Many attribute this to genetics, and I absolutely agree, but there are other factors that are also involved.

First off, most people improperly train their upper pecs. Unlike popular belief, performing incline bench presses set on a 30 degree angle doesn't fully target the upper pecs. To shift all the work onto the upper pecs, the bench needs to be set to 60 degrees.

For those who have tried 60 degree incline bench presses and felt that their shoulders were mostly worked, chances are they were performing the exercise with bad form.

The correct way to perform incline bench presses is as follows. Drop your elbows and place them slightly forward, stick your chest out, place your shoulders back, and turn your wrists at an angle so your thumbs are up and your hands are forming an upside down v. If you do this correctly, you will feel all the work on your upper pecs.

Tuesday 24 July 2012

Bodybuilding - Back Exercises - Deadlifts


The mother of all back exercises, deadlifts. This exercise is so effective for overall strength and size, it is ridiculous. As a matter of fact, it is somewhat difficult to decide what workout is good for including deadlifts. I do these on back day because that is where I feel it the most. Stand anyway that you want. I started out using a narrow stance, but I think that incorporated too much of my lower back and legs.

I switched to a very wide stance (sumo stance) and now I can really blast my back muscles. The key, as with every other back exercise, is to keep your form throughout the entire set. Deadlift at the beginning or end of your workout, it really doesn't matter because it hurts all the same. I prefer to deadlift at the very end of my workout because it is easier to use my back since I already have a pump.

As you can see, back training is very involved. Form is extremely crucial, it is easily the most important factor in training back. Now, for all of you who have made it this far, I'm going to let you in on a little secret that will force you to pull with your lats even more. For every back exercise, use a thumbless grip, this way you will take your biceps almost completely out of the picture. True, you will have to use wrist straps a little bit more, but use them only when necessary

Monday 23 July 2012

Facts About antioxidants


 
Health headlines today are always focused around the topics of antioxidants. You can not pick foods at the store without seeing the antioxidant hype. Everyday we are being attacked by millions of pollutants and toxins. Our bodies are working overtime to breakdown and remove the toxic invaders of our healthy systems.

The fear that just one of these free radicals might cause problems has lead us to a level of health food insecurity never before seen. The war against this toxic mass can often times be confusing and is associated with some terms that are often mis-used and more often mis-understood. Let's learn those terms first and then we all can work on the same playing field.

Our bodies have millions of chemical reactions which occur ever hour. All of these chemical reactions produce heat and if we produce enough chemical reactions, we get so hot that we can actually sweat. The control of these chemical reactions is based upon several factors, such as heat, concentrations and polar attraction.

Facts About antioxidants:
- The effects of long-term use and high concentrations of antioxidants have not been proven scientifically.
- Using natural sources for your antioxidants is better than taking a pill.
- Your body will absorb the natural vitamin much faster and more complete than the pill.
- Eating foods in their most raw and natural state is the best way to retain the maxim absorption of antioxidants.
- Water is necessary to allow the antioxidants the ability to work.

Sunday 22 July 2012

Burn the Fat - Fat Burning Secrets of the World's Best Bodybuilders and Fitness Models


 
It is said that cardio makes you lose muscle, sad as it is this is true and scientifically proven, what happens is that muscle proteins are broken down and used for energy during aerobic exercise, but the thing is that you are constantly breaking down and re-building muscle tissue as you do your cardio workout, this process is called "protein turnover".

What's going on is your body is constantly alternating back and forth among anabolic (building) and catabolic (breaking down) cycles. Reducing the catabolic side just enough so that you stay on the anabolic side will gain you muscle or at least help you maintain muscle.

But if you'd like to do cardio and also maintain your muscle at least as they are I recommend circuit training, because this is sort of aerobic weight training. And since you use weights, muscle is not lost and can possibly be gained. So remember if you'd like to do cardio but not loose muscle or gain a bit of muscle, do some circuit training

Pre and Post Workout Nutrition