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Hello, it’s been some time since I have written on my blog, but i am announcing some more bodybuilding articles which are on the body-building-program website.

Bodybuilding supplements

http://www.body-building-program.com/Bodybuilding_Supplements.htm

Teenage bodybuilding

http://www.body-building-program.com/Teenage_Bodybuilding.htm

Female bodybuilding

http://www.body-building-program.com/Female_Bodybuilding.htm

Do read them, and show them to your friends, colleagues etc.

Hope you enjoy them,

Positive Bodybuilding Attitude

Posted on July 25, 2007�
Filed Under bodybuilding program | 1 Comment

Bodybuilding isn’t just an endeavor to gain mass and develop muscles nor is it a flashy showcase of developed abs, arms or legs. There’s more to bodybuilding than to what the others plainly perceive the entire idea of training.

Bodybuilding trainees require intense training, discipline and abstinence even to some of the pleasurable indulgence in life – food. From the very beginning of bodybuilding up to the last stage of development, goal setting is an important factor in achieving what results a bodybuilder truly wants.

It is important that a bodybuilding trainee doesn’t forget that he is in the process of accomplishing this training because lack of realistic and achievable could cause only a blur, a dream that seems so distant from reality. In achieving a realistic goal, there has to be a successful output for each training session. The results should improve one step better from the last training because it’s one way how a set goal can be achieved; little by little. There’s no also point in burning oneself to achieve a desirable within a short amount of time since this will only result to frustration and total burnout.

Another thing a bodybuilder should consider is the commitment and enthusiasm for every bodybuilding training session. Without the two, there wouldn’t be any positive drive for the person to follow in pursuing bodybuilding trainings each day. Also, the commitment to something, in this case, the bodybuilding training, helps in keeping the bodybuilder stick to schedule and mentally, there is the interest to keep up with it.

Enthusiasm on the other hand is a positive mood which is ideal to be brought to each training sessions. With enthusiasm comes energy and vigor and this certainly helps the body and mind to perform what’s its needed to do whereas when the mood of the trainee is low, weak, there’s no point in setting and achieving the goals set.

These three are just a part of the positive fundamentals a person should have for bodybuilding exercises since these helps develop a positive attitude towards work.

Shareen Aguilar is a writer for http://www.body-building-book.com which has information on Bodybuilding and other fitness topics.

Bodybuilding ‘Motivation Tips’

Posted on July 20, 2007�
Filed Under weight lifting, diet, bodybuilding diet, bodybuilding program, lose weight, Uncategorized | 4 Comments

Many bodybuilders lose motivation while training, so here is a list of things which have been proven to help you keep focused and motivated…

1)Look at BEFORE photos of yourself, to show how you used to be, which will help you Not to be like that. (Make sure you don’t leave these lying around incase any girls see them, and will get scarred).

2)Have photos of HUGE professional bodybuilders up on the wall, inspiring you to want to be like them.

3) Think of your worse enemy, and imaging trying to want to be Huge/build and ready to knock them out. Please don’t use this tip in practice though.

4) Take a week off to recover and relax (don’t eat tonnes of junk food in this time off though).

5) Set yourself small realistic goals, work up towards these. Then set new ones.

6)Get a training partner - you can help each other out.

7)Try and ask your family to give you encouragement. I find family encouragementhelps me a lot.

8 )Listen to the experts and professionals’ advice.

9)Imagine trying to do this to impress people.

10)Help others out. (You will feel more clever after you have assisted them).

11)Change your routine every 3 weeks-(cycle your workouts).

12)Have a change of scenery-work in different rooms of your house, i.e. bedroom,garage, garden etc. Changing sceneray often helps.

13)Do it for fun, enjoy what you do.

14)visualise and imagine yourself in the future - of how you imagine yourself tolook in a few months time.

15)Treat yourself to a new food - (something which isn’t in your diet Bodybuilding diet).

16) Imaging competing against somebody, and you want to beat them. This could be a friend.

17)Watch a motivating video - (nothing XXX please!).

18)Have music playing in the background - Loud works best for me.

19)Look at photos of Huge Professional bodybuilders to inspire you.

20)Reward yourself frequently after working hard (with a gift).

Did these tips help?

Please leave your comments Bodybuilding Genius

Bodybuilding 101 - Top 10 Mistakes

Posted on July 19, 2007�
Filed Under diet, weight lifting, bodybuilding diet, lose weight | 1 Comment

Are you training and eating in a way that ensures maximum growth or are your training and eating habits sabotaging your physique? Are you frustrated with your progress in the gym? Do you seem to be putting in more and more effort for less and less of a return?

If this is the case you may be making one or more of these common mistakes, and simply correcting them could get you back on track and making gains.

Bodybuilding 101 Mistake #1. Training too often/Not getting enough rest
This is probably the biggest mistake that I see trainees making. I have spoken to many young bodybuilders who train six or seven days per week or train weights in the mornings and then go off and play football (soccer) in the evenings and wonder why they can’t grow.

Natural bodybuilders need a far greater amount of rest and recuperation then their steroid using counterparts. Ideally there should be at least a full days rest in between training sessions and a maximum of three sessions per week as this gives your nervous system adequate time to recover.

What you do before or after your workout and on your days off can effect your gains in both positive and negative ways. Other then your cardio sessions, keep physical activity to a minimum on your rest days and try to keep away from stressful situations, as stress hormones can destroy your hard earned muscle.

Growth takes place while you rest, not while working out. If you do not give yourself enough time to fully recuperate, you will simply be denying your body any chance of growth.

Bodybuilding 101 Mistake #2. Doing too many sets per session
I see many trainees trying to emulate the training routines of the champions found in the magazines. This can be disastrous for the natural trainee. Without artificial manipulation of your hormones there is no way that your body can recuperate from those workouts.

It doesn’t take dozens of sets to work a muscle maximumly. As long as you train with enough intensity three sets of an exercise should be enough.

Bodybuilding 101 Mistake #3. Training for too long per session
As a drug free trainee you will naturally be concerned with optimizing your testosterone and growth hormone levels. With this in mind it is important to pay particular attention to the duration of your training sessions. Your serum testosterone and and growth hormone levels are affected by the length of your training session, after short-duration stimulation (60 minuets or less) they increases. On the other hand, after extended duration exercise (more then 60 minuets) they decrease.

In short, keeping workouts to under 60 minuets will ensure you get the maximum benefit from your workouts.

Bodybuilding 101 Mistake #4. Not taking in enough protein
You may be surprised that this one made the list, but I am constantly amazed at how many hard training gym goers sabotage their efforts by not taking in anywhere near enough of this essential nutrient. Many trainees are still not aware of the important role that protein plays in muscle growth and consume 50 grams or less per day and wonder why they can’t put on muscle.

To build muscle, your body needs a minimum of 1 gram of protein per kilo of body weight, and I would suggest raising it to 2 grams for optimum results.

Bodybuilding 101 Mistake #5. Not taking in enough or taking in too many calories
Many also subscribe to the mistaken belief that they need to consume huge amounts of food to force their bodies to grow. This is practice does enable them to put put on weight quickly, but most of it will be unsightly fat, not muscle.

Concentrate on maximizing your protein intake, keep your fat to a minimum, stick to complex carbs and play with your calorie consumption to determine the optimum intake for your body.

Bodybuilding 101 Mistake #6. Too little fluid intake
How does your fluid intake affect your training results? It is only recently that the importance of proper hydration in exercise has been realized. It was once thought that fluid intake during exercise was unnecessary, and drinking water during physical activity was actually discouraged. Our knowledge of the role that hydration plays in exercise has come a long way in recent years and it is now understood that proper hydration is of the utmost importance.

Dehydration impairs performance. A fluid loss corresponding to as little as 2% of your body weight can seriously impair your capacity to perform muscular work.

Our muscles are made up of 75% water, so it is understandable that a high level of fluid intake is needed in order to prevent working muscles dehydrating. Muscular dehydration can lead to a loss of strength and muscle cramps. So make sure you drink plenty of water before, during and after your workout. Your body will thank you for it.

Bodybuilding 101 Mistake #7. Not properly focused
When your at the gym are you totally focused on your workout or do you find yourself easily distracted? Its very easy to become sidetracked by other members wanting to talk or by the attractive girl doing bent over rows in front of the mirror. Try to leave the socializing to after the workout and devote your time in the gym to building your physique. If someone tries to start a conversation with you while you are working out you can politely tell them that you need to concentrate on your training and that you will speak to them later.

Bodybuilding 101 Mistake #8. Bad exercise form
It is vitally important to pay attention to proper exercise form and technique when working out with free weights. good exercise form will not only ensure that you are working the muscle fully, it will also help you stay clear of injury.

Bodybuilding 101 Mistake #9. Too many exercises per body part
Trying to hit a muscle from every possible angle only leads to over training. For biceps and triceps one or two exercises is enough, two for chest and a maximum of three for back, shoulders and legs.

Bodybuilding 101 Mistake #10. Using mostly machines
Exercise machines have many apparent advantages over free weights, for newbies they are much easier to learn, the weight stack can be changed quickly, there is no need for a spotter and on the surface they appear to be safer than barbells or dumbbells. On the negative side they do not stimulate as much muscle fiber, burn as much fat, work your stabilizer muscles or have as powerful an effect on your growth hormones, as compound free weight movements. And although they may seem safer, because they do not work your stabilizers, imbalances can occur which can increase your chances of injury in the long run.

This list is by no means exhaustive, but these are the mistakes that I have come across most often, and I have seen trainees make huge improvements simply by eliminating them from their training.

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Supplements for Body Building

Posted on July 11, 2007�
Filed Under Uncategorized | 1 Comment

Sports supplements are a big commercial product, especially during the last years. They promise to rapidly build your muscle and improve your performance, strength, and speed. Some of these products have been used for years which sustains their necessity for use, while others are new and relatively unknown. There are many sports supplements that are reputed to increase muscle mass or improve the ratio of muscle to fat. Professional body builders are always on the search for the best supplements that can help them grow their muscular mass properly. Some say that you don’t necessarily need supplements to gain muscle mass. However, they will definitely help you build muscle much quicker.

Supplements are simply helping tools to increase your muscle building potential. The training exercises are not the only solution for growing the muscular mass. If you are a beginner in this sport, you should know that diet is also important, you have to have a healthy diet, with many fresh fruits and vegetables, but eating meat is also important. A nutritionist will help you with the necessary advice regarding the consistency or your healthy diet. Carbohydrates and food rich in vitamins are important in your diet. And completing your training and your diet with the necessary and recommended supplements, is the recipe for building your muscles right.

For example, one supplement with excellent rating on the market is Aplodan. Aplodan is said to be one of the most revolutionary bodybuilding supplements in history. Aplodan is going to help bodybuilders unleash their true anabolic potential by giving them the strength to activate the Dormant Muscle Fibers.

This supplement is pharmacologically designed to target specific energetic pathways within the body. The Aplodan complex easily facilitates activation. In a study conducted at the University of Milan, subjects taking the key ingredient in Aplodan experienced a muscle tension threshold limit 83% higher after they took this for seven days. The body builders who tried this supplement are very satisfied with its results and say that are pleasantly surprised by how fast it can work and produce the effects on muscle growing.

There are other supplements avaliable such as protein shakes. These supplements are high in protein and great for those following a carbohydrates controlled diet. For athletes who take their appearance and fitness goals seriously, these drinks have what they want – high-quality protein and great taste ready whenever they need it!You can also find protein bars which contain top-quality muscle building protein and essential vitamins and minerals, making it a great high-protein supplement for bodybuilders who are looking to build muscle and improve strength and recovery. They are like meal replacements. They can have many tastes and flavors, like caramel, chocolate, vanilla, orange flavor and other fruit flavors. Besides, protein bars are very easy to carry with you, everywhere you go. Also glutamine supplements are very important. Glutamine is the most abundant amino acids in your muscles. They are very important for strength, stamina and recovery of your muscles. You can find information and advice on how to take these supplements in the body building magazines or on the internet.

Aplodan is a leading bodybuilding muscle enhancer that, it is claimed, awakens dormant muscle fibers and thus take your ability to build muscle to another level. Aplodan-Review.Org has been provided by Emma Everson to offer unbiased information regarding this popular supplement.

View My Bodybuilding Articles >> Click Here<<

The bodybuilding diet

Posted on July 10, 2007�
Filed Under Uncategorized | 1 Comment

If you want to gain mass and bulk up, then the bodybuilding diet is one of the most important factors of how efficiently you gain mass. The truth is you won’t gain muscle without the correct food.

You need to eat more calories than your body burns off. I don’t just mean eat anything though, because not all calories are equal in value. You need correct calories in fats, proteins and carbohydrates.

You need to have consistant amounts of protein, carbohydrates and fat in your diet.

Your meals should consist of..

Protein = 40%
Carbohydrate = 50%
Fat = 10%

Eat protein in every meal

You need high amounts of diet in protein in every meal because it is the protein which will be broken down and converted into muscle. Intense exercise increases demand for amino acids, which cause growth, so in other words you grow bigger.

a bodybuilding diet plan has to be higher in protein and healthy fats than most other diets.

Eating six meals a day

No that you have understood the correct quantities of carbs, proteins and fats in your diet, you have to increase the amount of meals you have a day. This should be 6 ideally, spaced 3 hours apart. Relax, 2-3 of them can be protein shakes to reduce the hassle of cooking, but in order to gain serious muscle, you have to eat more frequently...

Sample diet

Here’s a sample bodybuilding diet plan looks like for anyone who is looking to add muscle mass

It provides 2,440 calories, 234g of protein, 182g of carbs and 81g of fat:

Meal 1 (8am)
Myoplex, 1 tsp flaxseed oil
432 calories, 42g of protein, 25g of carbs, 14g of fatMeal 2

Meal 2 (11am)
4 Whole Eggs w/ 1 cup of hash browns
440 calories, 28g of protein, 36g of carbs, 20g of fat

Meal 3 (2pm)
6 oz. chicken breast with 1/2 cup of rice
319 calories, 50g of protein, 23g of carbs, 7g of fat

Meal 4 (5pm)
4 whole eggs in a flour tortilla w/salsa
367 calories, 24g of protein, 17g of carbs, 20g of fat

Meal 5 (8pm)
Myoplex, 1tsp flaxseed oil
432 calories, 42g of protein, 25g of carbs, 14g of fat

Meal 6 (8pm)
6 oz grilled tuna with large baked potato, 1 cup of veggies
450 calories, 48g of protein, 56g of carbs, 6g of fat..

Avoid junk foods

Avoid eating crisps, pop/fizzy drinks, chocolate, although once in a while is alright.

I hope you enjoyed my Bodybuilding diet article,

Body Building Program

Posted on June 21, 2007�
Filed Under Uncategorized | 1 Comment

This is my body building program blog.

This blog is for body building enthusiasts, and i will add body building hints and tips about gaining muscle.

I am interested in meeting body building enthusiasts from all around the world.

Please leave your comments…

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Please Download My FREE REPORT - “47 Ways To Build Muscle NATURALLY”

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Positive Bodybuilding Attitude

Bodybuilding ‘Motivation Tips’

Bodybuilding 101 - Top 10 Mistakes

Supplements for Body Building

The bodybuilding diet

Body Building Program

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