Fine Tuning The Mind And Body For A Bodybuilding Contest

Bodybuilding is an activity that people get into for a number of diverse reasons and among the main reasons wanting to build your body is the want for better health and a fit and trim appearance. However, there are also those that want to excel in bodybuilding and would thus like to enter into bodybuilding contest in order to win a title and become the best in their field of activity.

 

Developing Self Discipline

 

Bodybuilding can be used to both live healthy and stay in good shape thus enabling you to live a good life. However, participating in a bodybuilding contest is not a simple task and requires a great deal of self discipline. Contest preparation requires being emotionally as well as physically stable. You must keep a close eye on your diet and remain focused at all times.

 

Entering into a bodybuilding contest also means practicing hard for it, which in turn demands a great deal of self conviction and being totally in control with regard to what you eat and maintaining control over all of your other activities. It also requires conditioning your mind so that you are well prepared for what lies ahead  (both the good and the bad), and thus must be in peak physical and emotional condition at all times.

 

For those who are nervous before competing in a  bodybuilding contest, you must learn to train yourself to stay calm and cool in the face of all probabilities. It is a hard task to learn to control your emotions and you should be careful that other competitors never catch on that you may be nervous about the contest, they will take advantage of you which will ultimately cause you to defeat yourself .

 

You should also learn to train and condition your mind over your body. It is the mind that will be in command of your actions with the body following  through instinct, and since the body is sure to react to what your mind tells it, it is thus imperative to pay close attention to your own thoughts so that they follow a desired path and lead you in the direction of the winners platform.

 

It is the challenger that  remains confident about the body he has worked hard to shape when he is out there on the stage that is going to the lead in the bodybuilding contest. Competitors who show uncertainties and that lack the mental strength required will most certainly falter behind. It is thus up to you to keep a vigorous training regime and  keep your mind fit as well.

 

Join The Fitness Revolution:
http://leanmeanbodybuilding.com

Build Muscle Mass Fast & Get Ripped...

What if by making a few small changes in your nutrition and eating habits you could add up to a 50% gain in muscle mass and loose up to 18% extra fat.

Well you could be robbing yourself of these gains just by not eating correctly and at the right times. You see by eating at the right time you can catapult your body into a fat burning anabolic state which will not only help you gain more muscle but also loose more fat at the same time.

You will be surprised at how easy it is to make a few simple changes in your eating habits and times and the gains that you will get from these very small changes.

In a recent study in the U.K it has been shown that eating irregular meals promotes fat gain. It all comes back to our body’s “will to survive” mechanism. When you skip or prolong a meal your body will automatically go into saviour mode and start storing extra fat to be used at a later date. Consequently your next meal also stores a lot of extra fat.

By eating smaller meals more frequently you can not only counter this effect but also put your body into an anabolic state, which will also increase your base metabolic rate. In plain English this leads to higher fat loss and more muscle gain.

A haphazard supplement program coupled with a haphazard diet will make building muscle and loosing fat a next to impossible task no matter how you train

Why would anyone put in all that effort in their training and not back it up by proper nutrition and eating habits? Lack of knowledge would be the most likely answer.

Ideally you should be eating 5 or 6 smaller meals a day that are low in fat, with high protein and medium carbohydrate.

Here is an example of my Meal plan each day

Meal 1: 6AM

1 packet of Ny-Tro PRO-40 mixed with 16 ounces of skim milk and 1 serving of Micronized Creatine

Meal 2: 9AM

2 servings VP2 Whey Isolate mixed in 10 ounces of skim milk

1 large apple

Meal 3: 12PM

2 grilled chicken breasts

1 Serving Rice

1 cup of low-fat Yogurt

1 serving VP2 Whey Isolate in 8 ounces skim milk.

Meal 4: 3PM

1 packet Ny-Tro PRO-40 mixed with 16 ounces of skim milk and 5 to 10 grams of GL3 L-Glutamine
1 large banana

Pre-Workout

2 Dymetadrine Xtreme

1 VyoPro Protein Bar

Meal 5: 6PM (Post-workout)

2 servings VP2 Whey Isolate combined with 1 serving Creatine HSC mixed in cold water. (This is an important meal and is designed for an insulin spike at just the right time to increase creatine and amino acid uptake by the muscle cells.)

Meal 6: 7PM

8 to 10 ounces of lean round or flank steak

1 large serving of rice

1 medium baked potato

1 large green salad

Meal 7: 10PM

1 packet of Ny-Tro PRO-40 mixed with 9 ounces of skim milk

1 large banana

3 to 5 grams of GL3 L-Glutamine

(Mix the Ny-Tro PRO-40 and GL3 in a large bowl into a smooth pudding. Slice the banana on top and eat. It's a dessert.)

I take my meal plans from the Max OT training program, which can be found at http://www.ast-ss.com/max-ot/max-ot_intro.asp

You do not need to supplement the way I do and by just eating 5-7 smaller meals per day you will already be on your way to a healthier life with better gains from your gym workouts.

The Legend of Lou Ferigno

If there ever was a true legend in the sport of body building it would be the legendary Lou Ferigno. In the 1970’s, Ferigno was a true rags to riches story as he came from humble origins to worldwide fame as a bodybuilder and then to even greater fame in his endearing portrayal of the titular green monster in the classic television program THE INCREDIBLE HULK. While some may be familiar with Lou and his work, they may not be all that familiar with his background which may prove to be quite interesting even to those who do not follow the sport.

Body Building: The Early Years

Lou Ferigno was born in Brooklyn New York in the 1950’s and had the handicap of being deaf. Since attitudes towards the hearing impaired were not exactly progressive during this time period, Lou became somewhat withdrawn and isolated. While in his teens he would discover a new hobby in the form of weightlifting. Lou became enamored with this new hobby to the point of obsession. He would work out everyday and watch his diet religiously. In time, he would set his sights on competing in amateur body building competitions. He entered them and did well enough that he caught the eye of body building mogul Joe Weider who brought Lou into the fold of professional body building competition. Lou did extremely well in this new profession although he alternated his time between competing and working in construction as construction paid far more than professional body building! Lou would then become featured in the classic documentary PUMPING IRON, a documentary that would bring him to the attention of a number of Hollywood producers.

The Incredible Hulk

When former James Bond villain Richard “Jaws” Kiel bombed as the Hulk during the first few days of shooting the pilot for the TV series, Ferigno got the call to play the green goliath. While few believed this series would be a hit, it turned out to be a colossal hit lasting many years on network TV and decades in syndication. Ferigno was now a bona fide worldwide star!

Ferigno no longer competes in body building these days as he is well into his retirement years. He does, however, appear at numerous competitions as a special guest and as a judge. He also signs autographs at comic conventions and meets with all his fans who have followed his career through the years. In terms of pop culture history, Lou Ferigno is a true icon and definitely one of a kind!

Get up off that couch and join the fitness revolution. Make exercise and a healthy diet part of your daily  routine, you will be surprised at the difference it will have on your life.
http://leanmeanbodybuilding.com

For big arms try the preacher curl

One of the best arm exercises to achieve excellent gains in arm size is the preacher curl. We show how to do the preacher curl correctly in order to work the upper biceps muscle to the max.

Many people ask me What are the best arm exercises? Well do not miss out the preacher curl for for big arms.

If you wish to dramatically increase the size of your upper biceps muscle, well look no further than the preacher curl. The preacher curl is one of the best arm exercises and also one of the easiest to perform. This exercise get its name due to the body position adopted whilst carrying out the movement relating to a preacher leaning over a pulpit. The preacher curl predominantly works the upper biceps muscle, with some secondary resistance on the forearm flexors. It is important that when performing this exercise that your arms are positioned in front of your body and that you are leaning forward slightly. Always ensure that your elbows are in full contact with the bench throughout the movement and concentrate the feeling directly onto your biceps.

Execution of the preacher curl

Select a preacher bar and load it with a moderately heavy weight one in which you are capable of performing 10 to 12 good quality repetitions. Sit on the preacher bench, leaning over the angled arm pad with your elbows pinned against the pad. Assume the starting position, which is with the preacher bar level with the top of the chest and the biceps tensed. Slowly lower the barb resisting strongly as you do so until your biceps muscle is fully extended and then raise the bar tensing your biceps as you do so to the starting position. This constitutes one full repetition, you need to perform 10 to 12 reps and a total of four sets. On each consecutive set increase the weight incrementally

Great emphasis should be put on the lowering phase of the exercise. This really is one of the best arm exercises and you can expect rapid gains in arm muscle.

Performance Sports Drinks Are Produced With Athletes In Mind

There is no question that there are plenty of reasons for you to make sure you keep you body well-hydrated during a workout session, especially if you plan to be pushing and testing your limits. While there is quite a variety of electrolyte sports drink brands from which to choose, you should be aware that the Performance sports drink brand is one that really stands out from the crowd because it is targeted to the specific needs of athletes.

Energy sports drinks have been specifically engineered for athletes and those who are serious about their workouts and also serious about protecting their bodies and their health. Every serious athlete knows how important it is to put the right things in their body, especially the sports beverage they choose to consume while they are pushing their body to the limits.

The maker of the Performance sports drink is the PowerBar company, which has a long-standing reputation for quality products. The company states that there are five different power-promoting characteristics that set their performance drink apart from the rest of the field.

• It has a unique combination of TQ3 as well as carbohydrates that are designed for the long-lasting needs for energy of a sportsmen or sportswomen. This sports beverage is said to be easy to digest because of the carefully selected combination of carbs.
• The proper quantity of both Vitamin E as well as Vitamin C give your body the protection from free radicals. It also has in it Vitamin B which helps to metabolize carbohydrates as well as guaranteeing top performance.
• It provides the right balance of the amino acids of isoleucine, leucine and valine, which also provides long-lasting energy throughout the workout, not just during times of extreme endurance performance. These amino acids also promote muscle regeneration and help to protect against the possibility of muscle atrophy.
• It provides a very specific isotonic mix of minerals and carbohydrates that is geared precisely for the needs of sportsmen and sportswomen and that very effectively compensates for the loss of electrolytes and fluid during exertion.
• At any point in time that the body is put under extreme exertion, the immune system has the ability to be weakened. It includes glutamine, another amino acid that helps keep the immune system strong and helps muscles recover more quickly after exertion.

The Performance sports beverage can be consumed at any time; either before your workout, during exertion or after exercise as a recovery sports drink. It is a complete endurance sports drink because it provides the needed fluids to keep your system hydrated while also supplying carbohydrates. At the same time, it compensates for loss of electrolytes and supports rapid regeneration.

Taking along a half liter of the Performance sports drink will get you through most workout sessions of up to about an hour. A half liter will provide you with approximately 32 grams of carbs and that gives this energy sports drink just the right carbohydrate concentration at a level of 6.5%. The Performance brand also comes in a number of flavors that are pleasant, not too sweet, palatable and very refreshing.

Are you looking to add weight to your slender frame? Or perhaps are you looking to shed a few pounds and streamline your figure while adding muscle? Then perhaps you need to take a look into the world of nutritional sports drinks as a way to accomplish your goals in this area. These types of drinks can have a dramtic effect on your physique if you go by the included directions as well as follow the diet that is recommended as well as the exercise schedule. These type of drinks are loaded with proteins, nutrients and vitamins. They are mainly designed to function in assisting your body to be the best that is possibly can be. For added educational learning, click here: Bodybuilding Routine For Building Mass and at Bodybuilding Routine also Womens Bodybuilding Suits

Things To Do To Prepare Yourself For A Fitness Center

fitness center equipment

Upon first sight, a fitness center may be an intimidating place. Unfamiliar machines and hard-bodies everywhere you turn can deflate the resolve of even the most gung-ho workout enthusiast. It doesn't have to be that way. Set aside your self-consciousness for a day and think about the benefits of maintaining a long term fitness plan. You can gain more energy and improve your cardiovascular health by implementing a fitness routine. Here's what you need to do even before you open the door to your local gym and what happens after you step inside.

At the outset consider what your main reasons are for joining a gym. Do you want to lose weight, tone your body or conquer the treadmills and elliptical machines one at a time? Write down your goals. Visualize yourself in 30 days, 90 days, six months and then a year. How do you want to transform yourself in those time periods? By writing down your goals and then visualizing them, you will be well on your way to the first step of walking inside your gym and making those thoughts a reality.

Very important, yet mostly overlooked is clothing. Wear something comfortable and flattering to your shape. There is no reason to primp before you go to the fitness center, but remember to wear something that makes you feel confident and secure about yourself. Don't forget to wear a great fitting pair of tennis shoes. Aching feet may mean you cut your routine and fitness short.

Ok, now you have your wardrobe squared away. Now you need something that will occupy your mind while you're tearing up the treadmills or gliding on the elliptical machines. Most gyms provide television monitors, radios and magazines to help keep occupied. Take alonf your own MP3 player that has many songs which will motivate you. it has the effect of making time go by faster as well as keeping you pumped up.

Now you're ready to walk through those doors. You push them open and suddenly all the resolve you had a few minutes ago disappears into the wind. Don't fear. Fitness trainers are there to help you. All the way from giving you the right instructions on ways to use the equipment the right way, to orienting a fitness routine who's goal is to assist you in reaching your goals in a way that is healthy, trainers are more than enthusiastic when it comes to creating an experience that is as inspirational as possible.

Working out at a fitness center tones your body, improves posture, increases cardiovascular function and gives you an opportunity to meet new people. Overcoming fears and misconceptions is difficult yet not insurmountable. Think about how you want to look. Set some goals for yourself. Wear something that is comfortable but also makes you feel confident and secure. Speak with a fitness trainer about what you want out of the experience. You can do it!

Walking is the number one exercise performed by people daily. If you are a walker then you know how important a role the weather plays in your exercise schedule. Stop being a slave to the weather. Treadmills are the ideal way to stay in shape. You do not have to worry about walking in inclement weather and you can exercise in the comfort of your own home. This will help influence you into exercising more and getting into the best shape possible. Stop using the weather or time as an excuse. Get on that treadmill and start walking to a healthier new you. Click here for more information: Cardiovascular Fitness also Fitness  Clubs and at Fitness  Models

Forget just flat bench presses for chest muscle

How to build the chest muscles

 

One of the many questions I get asked on my travels is “Can you tell me how to build the chest”?. There is no greater sign of power than a huge chest and the good news is that the chest muscles are one of the easiest muscles to build. In order to build the chest muscles to the maximum you need to incorporate a system of dumbbell chest building exercises and the flat bench. So here are two of the best chest exercises to help you build the chest you desire.

  How to build the chest:-   Exercise 1       Dumbbell Incline Press

      Lay on an incline bench, the angle of which should be around 30 degrees and no greater or else the workload is shifted to the shoulders and off the chest. Start with a pair of weighted dumbells that you can handle. Start with the dumbbells at arm length above the chest then lower slowly in a controlled fashion to a position as low as possible (below the chest) to give that full stretch. Then press the dumbbells back above your chest but do not lock out your arms. Repeat for 8 to 10 reps and 5 sets increasing the weight each tine.

 How to build the chest:-  Exercise 2       Pre exhaust Fly's and Flat Bench  

This is the combination of exercises that will build you a solid striated chest, do these regularly and you will be astounded by the results. The exercises are very taxing. You will need a flat bench, dumbbells and a barbell.

 Start with a pair dumbbells that will enable you to perform 8 reps with maximum effort. Lay on a bench and hold the dumbbells together pressed above your chest. Now lower the dumbbells in an arc as low as possible (below chest level) then press back in the same arc to the starting position, repeat for 8 reps. When the last repetition is finished drop the dumbbells then without rest, press the barbell off the support to full arm extension above your chest. Slowly lower the barbell till it touches nipple level then under control hold for a short one count, breathe out and press back to the starting position. Repeat at least 8 times. The composition of these 2 exercises constitutes 1 set, 3 sets need to be performed.  

With over 30 years of bodybuilding experience, we can show you how to build muscle and burn fat guaranteed