4 Important Questions You Need to Ask Before You Start Training

Almost everyone who as ever desired to build muscle, increase their endurance, burn body fat, or wished to get fit, will at some stage struggle to meet the goals.

There’s nothing unique with this experience, and the reason for this is not the lack of desire, resolve, or determination, it’s more to do with a lack of experience, the understanding and knowledge required to achieve their goals.

One question I’m asked frequently is “How do I build muscle”.

On the surface, this seems like a simple, straightforward question, but that unfortunately, is far from the truth. Most people starting out have no real idea on how to train and the sad fact remains that most will do, or follow others in the gym, who in turn have no idea as to what they are doing either… Talk about ‘The blind leading the blind’!

In my humble opinion, the first questions that anyone should be asking themselves are:

1. What are my ‘Goals’
2. ‘How’ do I achieve my goals
3. ‘Where’ or ‘How’ do I obtain the correct knowledge to be able to achieve my goals
4. Is ’Training’ really for me

These questions are important questions to be asking before you start training so you can set the correct goals and routines required to achieve success. Over the last 40 years I have spent training in the gym, I have seen countless numbers of individuals who had the potential to reach their goals, but failed simply, because they failed to ask themselves the correct questions to begin with…

It’s important to plan to succeed and not fail to plan and fail. To get answers to your questions then please visit my website….‘Creating Muscle Mass’! Here you will find tons of FREE Tips, Help, Articles, Advice and much, MUCH, more on training, increasing muscle size, toning, burning fat, cardio, bodybuilding supplements, etc, etc.

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What is The Overload Principle in Bodybuilding

This principle is related to the Overcompensation Principle.

In order to gain in endurance and strength you must exercise against a resistance greater than previously encountered. If you use the same amount of resistance will be created.

What exactly is happening to your muscles as you overload and stress them with every repetition? You are actually causing very tiny tears to develop in the muscle. Your body responds to this stress by repairing the torn fibres, and increasing their size by synthesizing proteins that aid in rebuilding and strengthening the muscle.

It is this process, and a well designed strength routine performed repeatedly and with increased resistance, that produces the results you are looking for. Different parameters can be manipulated as well to overload the muscle.

You can increase the number of sets and reps for a particular exercise, or you can reduce the rest period you allow yourself in between sets and reps. These parameters will change as you grow older.

Do Light Workout days Work

I would like to touch on this subject quickly…that is, should one do light workout days?

For many years I did them, but after much research, I finally came to the conclusion there is really very little reason to do them…a complete waste of time.

First, they are not productive in building strength, or endurance for that matter, second, if you are using them to work on form I would suggest you do this on your heavy days while you are warming up with the empty bar and the lighter weights, remember to work on your form, style, and technique.

This is also a good time to do any speed work killing literally 3 birds with one stone (workout). Light workouts are o.k. to do if they are in place of the heavy one, because of injuries,or over training, but if you are training heavy 3-4 days a week already, I can find little reason to burn up a couple of more days if you do not have to…my reasoning and my logic!

Happy training…John!!

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Insulin And What it Means For Bodybuilders

First it’s important to understand that ‘Insulin’ is a natural hormone, which is released from your pancreas in direct response to eating food, which heightens your blood sugar levels. This is its main purpose, to regular sugar levels in your body.

For bodybuilding, whose main concern is to grow muscle, insulin offers the possibility of delivering more protein, the building blocks of life, to help repair muscle fibres that get broken-down during a training session.

But like all issues that surround so many topics, Insulin is a controversial subject for bodybuilder’s just, because it happens to be used in steroid abuse, which is used to enhance a bodybuilding effects.

When blood sugar levels are high, insulin works to increase the storage of glucose which provides energy to the body. The benefit of insulin use in bodybuilding is to provide more energy, this allows for longer and more intense workouts.

While insulin does make for a favourable anabolic environment in the body, it can truly do more harm than good…’Diabetes’ for example.

Diabetes is a characterized by excessive accumulation of glucose (sugar) in the blood, and the inability for the body to produce enough insulin to mop it up. Therefore, if you are not a diabetic, taking insulin when you don’t need can result in your pancreas stopping its production of Insulin and in extreme cases shutting down altogether.

Another unwelcome effect of interfering with Insulin levels in your body is known as insulin ‘Resistance’, very bad news for a bodybuilder or anyone trying to lose weight.

This is a big subject and I couldn’t do it justice in the space available there, so to read more on this very important subject that holds back millions of people reaching their goals, clink this link…

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The Best l glutamine results

L-Glutamine is used by some of the top bodybuilding Pro’s the world over. It helps protect you from a nasty hormone called ‘Cortisol’… It destroys bodybuilders efforts.
To read more about this devastating hormone visit click the link…

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The Art of BodyBuilding

The art of body building has exploded beyond all recognition and grown steadily in popularity over the years. From its heyday in the 1970’s until now, technological advances, as well as nutritional advances, have made bodybuilding more a sport that focuses on the art of the human body and what is possible when it is pushed.

However, bodybuilding is far more than just lifting weights, to have an effective body building program you have to focus on many different aspects, especially if you are serious about reaching your goals.

In fact, you should consider setting goals; it’s one of the most important parts of an effective bodybuilding program. You need to ask yourself a few basic, but important questions, 1) do our weight train for fitness or 2) do I weight train for size.

It’s very important right from the word go to decide on a course of action so that you can set up your training schedule accordingly. This will save you a ton of lost time, effort, and frustration structuring your training in the wrong direction.

Once you have decided on your course of action, you can then start to consider what it is you wish to accomplish when you start training. Keep your goal always at the forefront of your mind so you don’t get off track.

A serious bodybuilding routine is just the beginning, it’s also very much about your diet and nutritional requirements. Bodybuilding requires a lot of energy, and we get energy from calories that we consume.

Our muscles also respond to other nutrients such as protein and fats to bring growth hormones to the muscles we want to strengthen, grow, or tone. A proper diet is just as important as the work you do in that you, in fact, it probably more important in a bodybuilding program.

Also, just as important, but tends to be neglected when writing out a good routine, is the need to consider having plenty of rest. When you begin lifting weights, bodybuilding or working out in the gym with weights, your aim is to breakdown muscle fibres, in fact, you are deliberately damaging your muscles. When your body is in a sedentary state during sleep, your muscles will work to repair themselves, and grow, in the process.

You must have a balanced bodybuilding workout routine in order to focus on certain muscle groups and grow your entire body. You’ll need to include not only weight lifting, but also some cardio workout, unless you are naturally thin, this is important, because building muscle or getting fit will require you to increase your food intake, therefore, some cardio will be important to make sure you burn off any excess calories.

Another aspect to training out in the gym is the need for, and also to maintain, a positive mindset. Over the years I have been witnessed to many a good trainer who has given up, because they lacked a vision, or clear goals. It’s so easy to become despondent, disappointed, or defeatist in the gym, bodybuilding is not an easy road to follow and it’s easier to give up instead of pushing yourself.

If you can remain positive this will give you the ability to push yourself even more than you thought was possible.

To read more about bodybuilding tips, watch videos, get help and advice visit…Exercises to Increase Muscle Mass And Strength

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7 Good Reasion Why You Should Start Going to The GYM

Over the years I have seen a massive increase in the number of people training in the gym. They come from all walks of life all wanting to reach different goals. There are many reasons for this. Many like to follow an exercise program to help maintain a healthy life style, some want to lose body fat, others want to improve the way they look, some even want to get as strong or as big as possible Below, you’ll find 7 good reasons why you should start exercising now regardless of your goals…

1. Contributes to fat loss It is well proven from scientific research all over the world that physical exercise contributes to weight loss. If you burn more calories than you consume through nutrition, you’ll lose weight. When you exercise, you burn more calories than when you don’t; it’s really simple – the more you exercise, the more weight or fat you’ll lose.

2. Help prevent disease. The chances of developing several various diseases have been proven to decrease when exercising. These diseases include heart disease, cancer, diabetes, and the stroke. Around 4 out of 5 deaths caused by heart disease and cancer are linked to factors that include stress and lack of exercise. We all know that diabetes increases the chance for heart attacks and strokes.
What this shows, is that many of the risk factors and diseases caused by not exercising are working in conjunction to damage your health. To prevent this from happening, start exercising.

3. Also improving disease. This may seem odd, but many severe and minor diseases can be improved or even healed through regular exercise. These even include the diseases listed above. By following a regular plan, you can also decrease HDL cholesterol levels, decrease triglyceride levels, and decrease your blood pressure as well. Exercising on a regular basis will also reduce the risk of prostate cancer for men, breast and uterine cancer for women, and much more. All of this is scientifically proven, which is why you should start exercising today.

4. Enhance your state of mind. Everyone knows from the many scientific studies that regular exercising will lead to an increased release of endorphins in the body. These chemicals will fight depression and make you feel happy. The body releases these endorphins only 12 minutes into the workout. There is another chemical known as serotonin that is increased during and after a workout. The increased levels of serotonin in the central nervous system are associated with feelings of well being and decreased mental depression. The chemical can also help you sleep better at night.

5. Enhance your wellness. When you are in great shape and well fit, you’ll have more energy and you’ll notice that your overall mood is improved. You will have experienced that you can stretch beyond your own limits and you know that you can do more than you thought possible.

6. Persistence. Exercising regularly will give you more energy, which can help you be more productive at home and at work. Exercising can help give your new goals a sense of purpose and give you something to focus on and aim for. This can help you increase your persistence and prevent you from going off track while you aim for your goal.

7. Social capabilities. After a workout on a regular basis you can boost your self esteem. This can help you look better and you’ll be more comfortable as well. Exercise will also help you to become more active and meet new people, which will prevent you from feeling isolated and unsupported. Exercise will also increase your interests in sex, and can help you to improve your marriage or your partner relationship.

Exercis is important for lots of reasons, but whatevery your goals are get out and start your new exercis routine now. Lear to take a little bit of time out of your day and start exercising – you’ll feel better than ever before and your body will thank you for it.

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Weights VS Machines

So What Are The Differences Between Free Weights And Machines

The first thing we should mention before we begin this debate, is the necessity to always remind oneself that exercise is a life style and is for life.

And in any 24-hour period we are only ever going to be exercising for maybe an hour or two, leaving 22 hours for the muscles to repair and develop.

It’s important to understand this philosophy and to religiously stick to your routine without fail, because it doesn’t matter if you use weights or machines without living, breathing, eating, and enjoying this activity, no advancement in fitness or muscle mass will ever materialize.

Also, it’s necessary to understand that when doing any type of exercise, the range of movement during the exercise, known as ‘the range of movement’ is just as important as the exercise itself. Generally  speaking, the more difficult or grater the range of movement is, the more affect the exercise will have, because your muscles simply as to do twice the amount of hard work performing the movement than if the movement was shorter.

Let’s take as an example a classic dumbbell bicep curl. Just in case you are not familiar with this exercise, let me take a moment to explain.

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Did You Know…

Click on the above image and visit a website where you can create your own ‘FREE’ images, like this one, and share with your family and friends.

Enjoy…John!!

Carbohydrates And Building Muscles

 What you need to know about carbohydrate

In my experience most, if not all, bodybuilders tend to focus far too much on the amount of protein they have in their daily diet, believing, because that’s what they are told, that protein is the most singular important muscle-building foods, and ignore ‘Carbohydrates’ at their own peril.

What most people tend to be afraid of is because of weight gain, but carbohydrates are very important when training hard and for ‘Protein’ synthesis, more on this subject later. Diets like the ‘The Atkins Diet’, has left lots of people very bewildered over whether or not to eat carbohydrate, which must be bad for you.

The American Dietetic Association also has concerns about the Atkins diet. Gail Frank, PhD, former spokeswoman for the organization and professor of nutrition at California State University in Long Beach, says, “The body needs a minimum of carbohydrates for efficient and healthy functioning — about 150 grams daily.” Below that, normal metabolic activity is disrupted…source http://www.webmd.com/diet/atkins-diet-what-it-is

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If you or someone you know are struggling to gain muscle or muscle definition then go  visit my ‘Website‘ …NOW! Where you will find tons of articles on weight training, cardio, weight loss and building huge muscles.

Related articles

• Carbs Are Not The Enemy (lifefitnessbydane.wordpress.com)
• Followers of Atkins diet more likely to doze off in the afternoon, study finds (telegraph.co.uk)
• Low carb, high protein diets boost cardiovascular disease risk in women (foodconsumer.org)