Nutritional Information

Nutritional Information:Fat Loss, One a Day at a Time

admin — Sat, 25 Apr 2009 12:26:06 +0000

Rome wasn’t built in a day and your fat loss won’t happen that way either. Don’t expect to start eating perfectly and exercising religiously tomorrow. Instead set yourself up for success by implementing at least one supportive habit per week. Make an effort to adopt the premise of “progress, not perfection.” By developing awareness that improvement is measured by your daily progress, you can save yourself a lot of grief and frustration from the beginning. Focusing on small, positive steps in everything you do is a vital component to change. It starts you moving in the right direction and the momentum of your amazing, transforming results will soon follow. With time, commitment and a willingness to continue to take those small steps, failure is not an option.
How to do it: Be mindful of the fact that you didn’t gain it overnight so you’re not going to lose it overnight. A safe and effective fat loss program will yield 1 to 2 pounds of fat loss a week, not 10. As you begin your weight loss journey, aim for 2-3 small improvements each week. Build up to eating more supportively and moving a little more than yesterday. These small changes will add up to big improvements over time.
Beware of supplements and “quick fixes” that promise accelerated fat loss. Instead, plan on losing fat weight slowly. Sure we all want instant results, but it’s impossible to undo a years of inactivity and poor nutrition overnight.
Instead of only looking at the big picture, try to break it down into smaller bites. Set one-month goals, three-month goals, six-month goals and even yearly goals. Carry over each previous goal to make sure that you aren’t stopping one to achieve another. Make sure goals are achievable and realistic and what you truly want. A half-hearted desire will produce half-hearted results.
Remember, life happens and we must face the challenges. Sometimes that means not getting to exercise or eat properly. The difference is we get it. We make it a point to view each situation, each setback as an opportunity to LEARN and ASK, “What could I do differently next time?” Then it becomes a matter of getting back on track as soon as possible. Leave the excuses and blame behind and forget about beating ourselves up – we’re only human. Strive to do a little better today than you did the day before. The key is to stay consistent, focused and take daily action. Make goals meaningful. Our minds cannot differentiate between achieving an enormous goal or a miniscule goal it only perceives success or failure. If you set a goal that is impossible to fail you’ll only be setting yourself up for tremendous victory.
Don’t be too rigid. Telling your self that you HAVE to workout for a set time to feel a sense of completion is ill fated. If you set out to workout for 30 minutes and you only get in 20, you’ll more apt to be disappointed regardless of how hard you worked. If you simply set a goal to go to the gym at least 2-3 days a week and complete your resistance training and cardio you’ll perceive yourself as a winner.
An additional goal idea: Have you ever wanted to participate in a race or sport that you’ve never had the endurance for? Then use that as a goal! When the end justifies the means it’s easier to make it through the rough spots. It’s a win-win situation if you are able to achieve a want and a need simultaneously!
http://www.goarticles.com/cgi-bin/showa.cgi?C=600805

Nutritional Information:Right Weight Lifting Routines

admin — Fri, 24 Apr 2009 12:24:46 +0000

Weight lifting began for me over 14 years ago as a means to gain muscular weight for hockey. Weight lifting requires the use of weight bearing equipment such as barbells and dumbbells (free weights), and machines that use cables and pulleys to help lift the weight. Weight lifting exercises consists of repetitions and sets. Weight lifting should not be confused with “weight training,” which is the general lifting that you do at the gym. Weight lifting training counter acts this aging process by developing more muscle mass and bone density.
Lifting
Lifting heavier weights increases the chances of injury. Lifting weights, whether you do it for fun, training for sports or competition, can cause serious injury or even death. Lifting free weights improves your coordination by improving the neuromuscular pathways that connect your muscles to the central nervous system. Lifting weights is an effective way to burn calories because increasing muscle mass may help to increase your metabolic rate. Lifting light weights three or four times a week, and getting out of the house to do some walking, will help to reverse this natural trend. Lifting weights is probably the best medicine to enhance you’re health. Smart weight lifting, intelligent nutrition and quality rest are the real keys to optimal weight lifting and building muscle. If you can get these elements down in an organized, well balanced weight lifting program, you’ll be well on your way to building muscle and the body you’ve always wanted.
Routines
To build muscle, you need the right weight lifting routines and workout program that guides you from beginner to advanced. Here are examples of compound movements to use in your weight lifting routines: Barbell bent over rowsBench pressBarbell shoulder pressDead liftsSquatsClose grip bench pressWeight lifting routines The following weight lifting routines are designed for the beginner, intermediate, and advanced weight lifter. If you are just starting out, I suggest you start with the beginners weight lifting routine and slowly progress to the intermediate and advanced weight lifting routines. This will be very important as you progress to the intermediate and advanced weight lifting routines. You can keep track of the routines you did each day, the number of repetitions, and the weights you used. In addition to guiding you through the exercises, this e-book provides complete workout routines and gives you a clear-cut plan to stay on track. You will quickly learn each of the three routines, and you’ll soon be feeling the extra strength and fitness that weight lifting exercises give you.
Weight lifting standards are an indication of the maximum load or one repetition max (1RM) that you should be able to lift for a particular weight lifting exercise based on your gender, body weight and weight lifting experience. Weight lifting is a complicated sport and you need a combination of things to be successful. Weight lifting is one of the most popular sports in the country and there is a strong reason supporting that fact. Weight lifting has to be fun and it has to be tailored to you.
http://www.goarticles.com/cgi-bin/showa.cgi?C=619746

Nutritional Information:Get The Most From Your Bodybuilding Workout

admin — Thu, 23 Apr 2009 12:23:37 +0000

1) At every repetition of every set of exercise, you should bring to a halt the movement and hold the weight for a complete second, at a time of halfway point in every repetition, this is the time where muscles is fully contracted and ready to execute the negative part or reducing of the weight. 2) All the sets must be performed completely without fail. 3) Two important aspects to be maintained are Form and Intensity. 4) You should take a rest for one day in-between your exercise workout schedule. 5) Aerobic session will work effectively when light aerobic exercise to be done which consist life cycle on level one, walking at 3 to 3.5 mph or treadmill at same speed. Occasionally, light aerobics on training day should be done after the workout session. 6) You should give equal importance and rotation for all your exercises for all your body parts on routine basis. Rotation should be done in 2 to 3 weeks, is most recommended. 7) Keep the track record of your exercise in a book. This will tend you to get perfect knowledge and bigger and stronger everyday, for sure. Adequate warm up will avoid harm to the body structure before starting body building workout. Do not shift your warm up into a workout. 9) Exercise related to weights must consume 20 to 30 minutes a day which can be exceeds to maximum for 2 hours a week. 10) You need not to workout for abdominals separately as it gets covered in each and every workout, so if something more to be done for this, it will lead to overtraining which should be avoided.
Some of the important body building workouts are Chest and Triceps, Hamstrings and Quads, Calves and Shoulders, and Back and Biceps. This body building workout is primarily based on “more is not better” theory. Increased rest, low volume and High intensity are the fundamentals behind this workout. Body building workout is not long and hectic process which results in gradual and little gains. Research has shown that this technique of workout will definitely make progress from day one. One should not ignore the adequate intake of good nutrition, supplementation and rest which is also important aspect in body building workout.
Diet Bodybuilding is a website which has information on gym training and dieting types such as low fat andhigh protein.
http://www.goarticles.com/cgi-bin/showa.cgi?C=603548

Nutritional Information:Female Bodybuilding – Crazy, Fun And Perfect For Fitness!

admin — Wed, 22 Apr 2009 12:22:23 +0000

The level of commitment and work involved, just to be competitive, requires a lifestyle for women especially, that centers around intense training and a strict nutrition regime.
The rules for competition include somewhat pedantic categories such as ‘femininity.’ The prize money is also a quarter of what male bodybuilders can win.
So Why Is Female Bodybuilding So Popular?
For many, the point is not to get as big as possible but to attain a level of fitness and strength not often seen in women. The challenge you present yourself, when as a women you decide to pursue a female bodybuilding style of exercise and development is probably a lot of the reason women do it.
To push yourself and attain such lofty goals even when not for competition is admirable. So, challenge to show that ‘you can’ and the real benefit of feeling toned and strong are the major drivers
Bodybuilding for Women – Myths Exposed
There are some myths that must be confronted about female bodybuilding.
The first myth is that exercise can increase chest size. Oh, if only that were true, all the plastic surgeons would be broke! But, it is not. Women’s breasts are composed of fatty tissue for the most part so building muscle will not grow that part of the body.
Female bodybuilding myth #2, training with weights turns fat into muscle. This is not accurate. You can only burn fat through cardiovascular activity and you can only gain muscle by weight training. No doubt these will not be the only myths that need to be addressed in the future.
Male vs Female Bodybuilding – What Are The Differences?
Female bodybuilding is still an evolving sport that is fighting myths and perception problems. Unfortunately women cannot gain the kind of mass that men can due to women’s inability to produce as much testosterone as men.
To gain the bulk needed to be competitive, alternative measures are usually taken. That’s why anabolic steroids are a problem in female bodybuilding – a controversial topic we are sure to continue to hear more about.
No women should fear female bodybuilding. You need not look like the oversized competitive bodybuilders you see in picture or on tv. You can train hard with weights and sculpt your body how you want – it does not mean you even need to go beyond basic definition on your body.
Women need to remember that if they only do cardio their bodies burn both fat and muscle to use for fuel, so a weight training program, even if you are not interested in a female bodybuilding regime, can benefit you in and out of the gym.
Bodybuilding For Women – What’s The Future?
There is clearly room for growth in the female bodybuilding industry. The competitions will begin to focus on the right things and the prize money will surely grow. There are many varying opinions out there about female bodybuilding, but you can’t deny the drive and dedication women show when they train for competition.
It is impressive and many women would love to be able to do it – more and more are, every day.
For whatever reason some women catch the competition bug and others don’t, but for those of us who don’t, we can still, in our own way, participate for the good of our own fitness.
http://www.goarticles.com/cgi-bin/showa.cgi?C=604871

Nutritional Information:The Best Ab Exercises, And Why They’re Not Enough

admin — Tue, 21 Apr 2009 12:20:37 +0000

When it comes to exercise, it seems that two questions always come to the top of the list. They are ‘What’s the fastest way to lose weight?’ and ‘what are the best ab exercises?’. Apparently as soon as people get started on any type of weight-loss program, they start thinking about being able to see their abs. There’s been a ton written about different methods of weight loss, so in this article we’ll focus on abdominal exercises.
But first of all, a few caveats. It’s been stated often by numerous experts that it’s impossible to spot reduce, but people seem to keep searching for exercises that will remove fat from their stomach area. You can’t do that. You can surely perform exercise that will help to burn fat, and you definitely should, but there’s no way to target a specific area such as the abs. Your body will decide where and when it’ll lose fat, and it’s a sad but true fact that most people find that their most troublesome area is the very last place to finally lose that stubborn fat.
Well then, why do ab exercises? To build muscle that will show once the fat covering it is reduced enough. And to be healthy and fit, because a strong body ‘core’ or midsection is a key to remaining injury-free throughout life.
So without further ado, here are my choices for two of the best ab exercises. Actually, they’re not really my choices. A study done at San Diego State a few years ago used state of the art equipment to detect which movements elicited the most stimulation in the abdominal muscles. The researchers found that the best movement for the abs was the one known as the bicycle. To perform it, lie on your back, place your hands behind your head, raise your legs, and raise your shoulders off the floor to alternately touch one elbow to the opposite knee while straightening the other leg out. To prevent back strain, keep the lower back pressed into the floor and be sure to initiate the motion with the abs and not the back.
The exercise rated the best for the oblique muscles (the ‘love handle’ area) was the captain’s chair, which is a piece of equipment found in almost every gym that is also frequently used to perform the exercise known as dips. It has a vertical pad for the back and also has handles, which usually are padded where the user’s lower arms rest when doing this exercise. It sounds like you have to belong to a gym to do this one, but that’s not true, as reasonably priced versions of the equipment are available for home gyms, being that there are no moving parts. To do the exercise, press your back against the pad and raise the legs, once again bending the knees and concentrating on using the abs to initiate movement. As with the bicycle movement, keep the back firmly pressed against the back pad to avoid strain.
There are a lot of other ab exercises you can include in your workouts, but if you have a busy lifestlye like most of us these days, concentrate on these two, which’ll give you the most bang for your buck. When you have a little extra time, you can throw in some other movements for a little variety – but remember, you can do ab exercises till the cows come home, but you need to use aerobic exercise and nutrition to remove the excess fat covering your abs before you’ll see the muscle you’ve built.
http://www.goarticles.com/cgi-bin/showa.cgi?C=611887

Nutritional Information:Gym Workout Tips For Muscle Building Watch Your Weight This Halloween

admin — Mon, 20 Apr 2009 11:19:03 +0000

For those of us looking for quick weight loss, Halloween can be a scary experience! While just one night of indulgence in Halloween candy might not be enough to break your belt, dipping into the leftover stockpile for weeks on end will surely derail your diet or weight loss program.
In 1921, in Anoka, MN, the United States enjoyed our first recorded instance of a Halloween celebration. Annual candy consumption has climbed almost unabated since then. According to the Census Bureau, Americans eat nearly a half-pound of candy each week for an average of 25 pounds of candy a year. Candy is big business, with the United States boasting 1,040 manufacturing establishments producing chocolate and cocoa products in 2001. These establishments employed 45,913 people and shipped $12 billion worth of goods that year. Another 616 U.S. establishments manufactured non-chocolate confectionery products in 2001. These establishments employed 26,400 people and shipped $7 billion worth of goods that year (source: census.gov).
The overwhelming popularity of the South Beach Diet, Zone Diet, and Atkins Diet has prompted low-carb weight watchers to eat less candy. Overall consumption has actually declined over the last few years; as recently as 1997 the average annual candy consumption was a sky-high 27 pounds.
The Problem: Most people on a diet plan or weight control program look at candy as little brightly-colored fat bombs. That assessment isn’t far off the mark, either, with most candy packing little nutritional value and a ton of calories.
Some of the more popular Halloween candy has too many calories to be included in any healthy diet: Twizzlers 1 treat size pkg.= 45 calories Almond Joy 1 snack size bar = 90 calories Milk Duds 1 treat size box = 40 calories Butterfinger 1 snack size bar = 100 calories Milky Way 1 snack size bar = 90 calories SweetTarts 1 treat size pkg. = 50 calories 1 Tootsie Pop 1 pop = 60 calories 1 Tootsie Roll 1 small roll = 13 calories
Note: Calorie content is based on 1 serving of Halloween ’snack’ or ‘fun’ size packages, not full size servings found in the candy aisle.
While just a few pieces of Halloween candy won’t obliterate your diet program or weight loss plan, it’s the temptation to keep having ‘just one more’ that will pack on the pounds. It only takes nine small fun-size candy bars to put on a quarter-pound of fat. Besides candy, Halloween threatens many other high-calorie treats like Caramel apples (243 calories), 8-oz. apple cider and a cake donut (319 calories), or a slice of pumpkin pie (240 calories).
The Solution: Is it possible to cope with the menace of Halloween candy without taking all the fun out of the holiday? Absolutely! If you’re looking for fast weight loss, and don’t want Halloween to bring your fat loss to a screeching halt, consider these healthy Halloween tips:
1. Walk with your kids while they’re trick-or-treating. A 165-lb. woman strolling along (walking slowly) for one hour will burn approximately 150 calories (source: caloriesperhour.com). 2. Out of sight, out of mind. When the kids have unloaded their stash, store it in an airtight container and put it in the cupboard. A bowl full of candy on the counter is an open invitation to have ‘just one’, but a stockpile you can’t see is less tempting. 3. If you’re going to give out candy to trick-or-treaters on Halloween, don’t buy it until October 31st. Having a candy supply in the house before Halloween only entices you to have some early. 4. If you must buy candy before Halloween, buy a kind you don’t like. Again, this will reduce the temptation for you to dig in. 5. Hosting a Halloween party? Supply vegetables, healthy dips, and low fat snacking alternatives instead of candy. 6. Set a Halloween candy deadline by which all Halloween candy must be either consumed (by the kids) or it will be thrown away. Saving that candy for weeks, or even months, only keeps temptation in the house. 7. Put more emphasis on dressing up in a great costume, and less on candy. This is especially true for the kids, who often view Halloween as a candy free-for-all dream come true. 8. By hosting a party on Halloween night, you can control the menu and have fun with friends at the same time. 9. Focus on Halloween activities other than eating. There are lots of options available, from hayrides to haunted houses to bonfires. 10. Candy has a long shelf life, and there’s no reason why you couldn’t put some of it in airtight bags and store it in the freezer. Allow the kids to take out one bag every two weeks until it’s gone. This tactic will at least space out the temptation and minimize candy binge eating.
Of course, the absolute best way to avoid weight gain, and perhaps even achieve some easy weight loss, during the Halloween season is to bump up the amount of exercise you’re getting. There’s no better way to lose weight fast than a healthy diet and regular exercise.
Make sure the workout you’re doing includes both aerobic and resistance training, as it is critical to get both types of exercise to maximize weight loss. It’s also important to exercise for at least thirty minutes, three times per week, which is the most recent recommendation by the Centers for Disease Control and Prevention (source: cdc.gov).
A fantastic strategy is to find the best weight loss program for you now, before Halloween hits. The reason is that the last three months of the year are packed with holidays, special dinners and seasonal treats. Starting with Halloween candy and ending with Christmas fudge, many people find that they’re packing on more pounds during this period than they do any other time of year.
Joining a gym is an excellent way to combat Halloween and holiday weight gain. Finding a good gym to join now will not only help keep off those holiday pounds, but will even make you slimmer by New Years.
http://www.goarticles.com/cgi-bin/showa.cgi?C=306787

Nutritional Information:Stress at work

admin — Sun, 19 Apr 2009 11:16:18 +0000

By Spencer Cuckney
Stress in the work place is on the rise. A survey by healthcare consultancy, IHC highlights that 13.4m days are lost each year due to stress, anxiety and depression. This costs industry £11bn each year! Work place energies are dropping to an all time low according to another survey carried out by Adecco and the Chartered Management Institute. The survey also revealed that managers are working 14 hours longer than they are paid for and are not getting to spend enough time with their families. Life is becoming more time pressured and we’re all faced with challenges that sometimes we feel we cannot cope with, leading to stress.
If you’re suffering from stress then you may recognise any of the following symptoms: mood swings, anxiety, skin problems, tiredness, muscle tension, poor concentration, changes in sleep or eating patterns, low self esteem or poor memory. If any of these symptoms are all too familiar it is essential that you take positive action promptly, as long term stress has a detrimental impact on overall health. Perhaps you’re in need of some time off work? However, if you’re not due a holiday for a while, here are a few tips to help you get through the working week:
1) Exercise improves mental health, emotion, and mood, and is an essential part of stress busting and relaxation. So why not get down the gym or join a regular exercise class?
2) The worst reaction is to use alcohol, cigarettes or drugs to relieve tension. Instead, take time out for enjoyable physical activity such as sports or dancing. You can involve your whole family in this and get fit at the same time.
3) When you do get tense, you also find that your breathing is much shorter, so you need to take deeper and slower breaths, and you’ll feel instantly calmer.
4)Yoga is also recommended for combating stress, as it relaxes the mind as muscular activity is increased.
5)Make changes in your diet such at cutting down on sugar or caffeine, which could be contributing to the problem. Of course, eating a balanced diet is vital, with plenty of fresh fruit and vegetables, and drinking lots of water will help concentration.
6)Try to make time for rest and relaxation each week; it’s vital for your sanity!
Spencer cuckney, fitness expert, certified personal trainer with over 15 years experience and founder of Fitnessmaster offers 1-2-1 personal training, online training, nutrition services and specialized fitness services that fit your budget and schedule.
Visit www.fitnessmaster.co.uk or call 07919101208 and begin meeting your fitness goals today
http://www.goarticles.com/cgi-bin/showa.cgi?C=307612

Nutrition Information:Gym Workout Tips For Muscle Building American Obesity : Portions Gone Wild

admin — Sat, 18 Apr 2009 11:12:48 +0000

I used to be one of those people who did not like to go to the higher end, gourmet or “healthy” restaurants. It wasn’t because I didn’t like the food, or that the atmosphere was not to my liking, it was because they served, in what had become my Americanized idea of meal size, “skimpy portions”.
However, the older I got, and the more educated I became on nutrition and healthy eating, I realized that these gourmet restaurants had it all right. Instead of focusing on quantity, they focused more on quality, and limited the portions on the plate to what was actually a healthy, moderate calorie count.
The American ideal of “the bigger the better” spilled over into our food consumption and portion rationing at meals not too long ago actually. After the great depression era, when Americans started to regain control over their finances, and foods and luxury items became more affordable, our portion sizes began to expand. Obesity still existed before this point, but since then it has spun out of control.
Obesity has also taken a turn for the worse because not only are the portion sizes getting bigger, but the foods we eat are higher in fat, sodium and sugars, a result of excessive processing and chemical additives, which build up in our system and cause obesity, diabetes, heart disease, mood disorders and countless other health issues which stem from excess weight.
In fact, chefs from some of the most popular American restaurants were recently surveyed, and reported that calorie count was the least of their concerns when they created signature dishes for the restaurants they worked for.
About one in six said that they even considered the calorie count aspect. They based their creations on flavor instead, casting aside portion size and fat content, etc., all of which add to the calorie count of a meal.
What can you do to avoid overeating if you frequent restaurants? Make sure you fill up on the salad, and get a low fat dressing, which can cut up to 100 calories from your meal many times. Unless you are going to a health food restaurant, or one that you know serves smaller, more controlled portions, you probably should not be finishing your meal. Take your time eating. Do not inhale your food.
Did you know that it takes your mind about 20 minutes to reigster that you are full? This is why many times you will feel just “satisfied” and pleasantly fulfilled when you finish a meal, and then about twenty minutes to a half hour later you feel ridiculously stuffed.
Ask for a box to take the rest home. This way, you will also not regret eating that big meal, and also will not be dealing with the effects of overeating, like sleepiness, mental fogginess, indigestion, gas pains, and cramping. It’s a win/win situation.
The increasing obesity epidemic has gotten so out of control that we now have gastric bypass surgery, which thousand of obese Americans elect to have each year, even though the surgery is extremely serious and many times life threatening. This is in direct response to a culture that grew up being under educated about portion control and wise food choices.
Many individuals in the baby boom era were not educated to the extent we are today about nutrition, how certain fats protect organs and well being, and others aid in their destruction, the effects of sugars on the body, and the effects of excess calorie consumption.
Most health professionals are hoping that the improved health and nutrition education available to the general public today will eventually whittle away at the obesity epidemic by making generation after generation more educated and armed with the knowledge they need to lead a healthy lifestyle.
So, what will happen in the future regarding health awareness and education? It’s been in the news lately that the government is actually stepping in as a proactive measure against further obesity and health issues. Government officials recently tried to ban trans fats from being used in restaurant cooking.
The NFL also has stepped in to band against childhood obesity by educating youths in schools about exercise and proper diet, and are also campaigning for reform in the public school’s physical education classes, since it was found that “gym class” typically involves less than 20 minutes of actual physical activity.
With all of these changes going on, and a growing awareness in the American public about nutrition, portion control, calorie consumption and healthy food choices, one can only be optimistic about the future health of America.
Can we eliminate obesity all together? Of course not, but if we can put a big dent in it, this will be hug victory in our collective health, longevity and prosperity.
http://www.goarticles.com/cgi-bin/showa.cgi?C=308606

Nutrition:Gym Workout Tips For Muscle Building

admin — Fri, 17 Apr 2009 11:01:54 +0000

Increasing muscle from your gym workout has never been easier. Today, more cutting edge scientific research enables bodybuilders to develop muscle at a much quicker rate than previously seen in the past.
The unfortunate aspect of this is when a majority of bodybuilders don’t get the correct gym workout information. Let’s face it, there are many bodybuilding routine theories that can be applied to a gym workout. However, there is only one scientifically sound weight lifting theory that is guaranteed to work.
Gym workout bodybuilding programs can vary significantly from bodybuilder to bodybuilder. It is always interesting to see a specific gym workout for one bodybuilding enthusiast deliver excellent results while another specific gym workout results in a heart breaking disappointment to another bodybuilding athlete.
After conducting thousands of bodybuilding fitness consulting sessions, and publishing a popular weight training guide, I constantly instruct bodybuilders with a proven gym workout routine that generates muscle quickly.
What is needed for effective weight lifting muscle results is the following of my 8 Gym Workout Bodybuilding Tips which has shown to consistently double bodybuilders results.
Just by following these 8 gym workout tips you will instantly benefit by the end of the first workout. These bodybuilding workout tips have been compiled as a results my conducting well over 5,000 personal training sessions.
8 Gym Workout Tips That Will Explode Muscle Growth
1. Develop a clear weight training routine purpose.
Prior to setting foot in the gym, it is essential to have a specific bodybuilding routine plan of action. You should be certain of what exercises you will perform, how much weight you must lift, and the exact number of reps that must be surpassed. Therefore, it is imperative your whole bodybuilding routine is 100% planned, set in stone, prior to starting your gym workout. You must step into the gym with a decisive plan of attack, and distinct purpose.
2. Be in a “warrior” high intensity weight training state of mind.
It is important to enter the gym workout focused. Back in my competitive bodybuilding days, I remember upon entering the gym I immediately began to perspire. I mentally had worked myself up into a state of high intensity weight training desire. This is prior to even lifting one single weight. You could call this focus, anticipation, and drive. This is what the state you need to be in when you set foot into the gym.
Bodybuilding results occur only when muscle growth is forced. Forcing muscle growth takes high intensity weight training, as well as extra high mental concentration. Your mind should be totally thinking about conquering that next rep. It is highly effective imagining yourself forcing out that one, almost impossible, additional muscle building repetition.
In an effective gym workout, your attitude, and drive will determine your altitude of strength and muscle growth.
3. Practice effective pre-gym workout bodybuilding nutrition.
Make certain you eat a small amount of complex carbohydrates, as well as protein approximately 2 hours prior to beginning your gym workout. This will guarantee you receive the necessary amounts of energy producing nutrients to utilize in your high intensity weight training workout.
Another extremely important gym workout tip is to make sure you are adequately hydrated with, preferably, good old water. It is important to consume at least one-half of your bodyweight in ounces each and every day.
Bodybuilding training preparations can be compared to space shuttle launch preparations. Your goal should be to get your muscle building system ready for a high intensity weight training blast off.
4. Did you bring your weight lifting log to your gym workout?
One of the greatest mistakes bodybuilders consistently make is neglecting to track their weight lifting progress. Without measuring strength and muscle progress, there generally shows very little improvement. How do you know how much you are suppose to push if you have not written down your results? How can a department store set sales goals if they fail to track sales? It is just absolutely silly seeing bodybuilders completing their gym workouts without recording their exact results. That what is not measured will not improve. Measure, record, track, set goals, and measure again.
5. Gym workouts are for training, not socializing.
Remember, you are working out in the gym in order to see muscle building results. If you are socializing and goofing around, how in the world can you be ultra focused on going to war with the weights? Finish your gym workout, and then feel free to visit with friends. I encourage my clients to stay focused, and don’t allow distractions. Focus on conquering that near impossible, muscle building repetition.
6. Use only scientifically proven bodybuilding program principles.
Don’t believe Joe Bodybuilder’s newest theory on building muscle. Stick to what has been scientifically proven to work. Beware of all the muscle building tricks floating around the gym. To discover all of the most advanced proven bodybuilding principles visit my muscle building weight training guide presented in digital audio. Bodybuilding Done Right is a how to bodybuilding audio revealing the proven scientific bodybuilding program principle the pro bodybuilders benefit from, but refuse to share.
7. Avoid overtraining your muscles.
Once you have completed your pre-designed 100% high intensity bodybuilding routine, it is time to get out of the gym, and go home and grow. Hold yourself back from doing one extra set. Remember, more is not necessarily better. Stick to your plan. With high intensity weight training you need less volume of work. Any extra basic weight training exercises could be counter productive to your bodybuilding muscle development.
Get out of the gym, and let your body compensate, and later overcompensate with added fat burning muscle tissue.
Also, make sure your body has fully recovered from the previous gym workout before attempting to train again.
8. Ignite the recovery process with sound bodybuilding nutrition.
You have an hour window after your high intensity weight training workout to replenish your glycogen levels, thus, aiding in the muscle building recovery process. Take in two parts complex or simple carbohydrates with one part protein. This is an important bodybuilding tip has been proven to aid in the muscle recovery, and bodybuilding process. So power up your gym workout with these proven bodybuilding tips.
These are 8 important gym workout tips that should be followed. Following these bodybuilding workout tips will do wonders for your weightlifting, muscle building results.
My intent with this article is to empower you with 8 easy to understand gym workout tips that will boost bodybuilding program results. By following these bodybuilding tips, you will not only be in the minority company of an intelligent bodybuilder, but will see significant muscle building results.
Reach your full bodybuilding genetic potential within months by following Celebrity bodybuilding trainer Jim O’Connor’s Bodybuilding Done Right audio. Discover the latest bodybuilding workout secrets that the pros are using, but refusing to share with you.
*** Attention: Ezine Editors / Website Owners *** Feel free to reprint this article in its entirety in your eZine, Blog, Autoresponder, or on your website as long as the links, and resource box are not altered in any way. Thank you!
Jim O’Connor – Exercise Physiologist
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Nutritional Information:Anti-Aging Exercise : Great Anti-Aging Exercise Tips

admin — Thu, 16 Apr 2009 04:55:43 +0000

The food we eat and the vitamins we take are very important in providing our bodies with anti-aging nutrition. But there is another important part to the anti-aging strategy: exercise. This is essential, because when you exercise, your body is able to process and use as fuel all of those healthy foods and supplements you have been providing it with. Exercise not only makes anti-aging vitamins more effective, it helps to burn extra calories and fat that your body has stored up, can quickly improve overall fitness, and help your body cope with stress. We all know that looking after our bodies will help us live longer and enjoy life, but doesn’t it seem like such hard work sometimes?
If you currently don’t take part in any anti-aging activity, where do you start? Sometimes it is easy to look at all the options available and give up in confusion!
Anti aging exercise is good for your whole body. When thinking about the next steps, remember that you must take into account more than one issue when choosing what kind of exercise to do. The three important aspects of your body that you want to work on include how to improve flexibility, your cardiovascular system and general strengthening. Before you start it is important that you talk to your doctor to ensure you are physically fit to begin any such program. This is especially important for anyone already receiving treatment for any medical condition, and for older people who have never exercised.
The popular choice for most people these days is to join a local gym, or fitness center, and this can be an excellent option if you are prepared to commit to the annual fees. You can be assessed by a trained fitness professional, and an individual program of exercises will be worked out for you, based on your current physical condition.
But there is no need to go down this route to start with anyway. You can begin gently with simple activities like walking for five or ten minutes a day, or swimming. Once your body gets used to this, you can walk for longer, or add another activity such as cycling, aerobics, or Yoga and Pilates. All excellent anti-aging exercises. Most people will find that there are classes in their local area covering every possible type of exercise, for all age groups and levels of fitness.
Another excellent way to maintain fitness, and combat stress, is dancing. Dance of all kinds, especially tango and salsa is enjoying a huge surge of popularity at present. Again, you will find a variety of classes available in your local area.
Strength training is another weapon against anti-aging. In their mid thirties, women begin losing about one-third of a pound of muscle a year. They also start to lose as much as one per cent of their bone mass every two years, and this gets worse at menopause. But strength training can delay bone and muscle loss, and help get more oxygen to your body tissues and organs. Try to strength train on a regular basis. Again, if you contact your gym or fitness center, a program can be worked out for you, but a few simple exercises done at home can be a good start.
Don’t expect results over night. When you decide which fitness program is for you, the most important thing is to stick with it! Expecting results after a couple of weeks is just not realistic! Give your anti aging exercise program time, make sure you stay motivated, and you will be happy with the results.
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