Bodybuilding tips for better results
Diet - You wouldn't try and build a log cabin without logs, would you? Imagine yourself in the woods with the fixtures and nails and insulation and trying to figure out why you can't get that cabin built. Pretty stupid, eh? And yet there are countless weight lifters out there trying to figure out why they can't make muscle gains while eating without any concern for what the body needs to build muscle. Bodybuilding training without providing the body the nutrients it needs to grow is as stupid as the log cabin story. Your diet will be the number one factor in your success. More on the Weight Gain Diet.
Change - It would be nice if we could just find a routine that works and repeat it over and over until our goals were met. Unfortunately, it doesn't work that way. The body becomes accustomed to the rigors we put it through and builds itself accordingly. If it knows you're coming at it with three sets of ten at X weight, it will realize from past experience (the previous 6 months of you doing this every Tuesday and Thursday) that it has what it takes to conquer this and your following workouts. It won't react. It has adapted. You must constantly be changing things up to continue your gains. Always keep the body guessing. Check out a chart of suggested time-to-time changes to make with your weight training routines.
Sleep - "The body builds itself at rest, not in the gym." You hear that a lot in weight training circles and you should pay attention. It is easy to think of sleep time as lost time but, if you are out to improve your physique, this couldn't be less true - sleep time will be your most productive bodybuilding training time. Stop getting up with an alarm clock, get up when your rested and you'll start getting up bigger and bigger every day. This means eight plus hours for most people. You're wasting those hours at the gym if you're not using this bodybuilding tip to allow the body a chance to show what it can do.
One Hour Workouts - Yes, you can probably sustain more than an hour of intense weight lifting without dropping dead. And you may really enjoy your weight training and not be able to get enough of it in just an hour. But would you still do it if you knew it was doing you no good to go beyond that hour threshold? That you could be doing yourself harm, depleting your muscles of protein? If you answered "yes," than good luck to you - you're going to need it. Intense workouts should be kept under an hour unless you're juiced or genetically superior to most of us. Intense exercise is progressively less effective beyond that time.
Plan - "What are you doing and why are you doing it?" If someone came up to you in the middle of a workout and asked you that question, what would you say? First, I hope you'd give them a nasty look and tell them that it is not okay to disturb you in the midst of a workout. But then, after your bodybuilding workout, you should have an answer to this question. You should have a goal and a plan to accomplish that goal. It isn't enough to throw weights around. Know what you are doing and why you are doing it. If what you are currently doing doesn't work, at least you will be able to cross it off the list as the wrong approach. If you don't know the what's and why's, how do you expect to ever get anything back? Have a plan and stick to it long enough to know whether or not it is the right plan
Overtraining - Note that a good many of these bodybuilding tips are trying to force into your consciousness that doing too much weight lifting can be a bad thing. It can be a bad thing and the most frustrating of all ways to fail in your quest to gain weight fast. Afterall, it comes about because you have an abundance of the motivation to get to the gym and do the hard work, a factor that is missing in many prospective physique-changers.
Water - Water is a miracle supplement. The benefits are truly limitless. Do not depend on your body to tell you when it is thirsty. As an athlete, you need to dictate to your body what it needs - one 8 oz. glass for every 10-12.5 pounds of bodyweight per day will improve your bodybuilding training results as well as your overall health. It will help the kidneys deal with the extra protein and it will circulate the nutrients throughout the body. If the great nutrition you intake to help your muscles grow never reaches your muscles, what is the point? Water is the transportation system to the muscles. Drink it. More on Water and the Importance of this Tip.
Warming Up - Before stretching (which you must do as well) you need to do a warm-up. I'm not talking about your warm-up sets(which you must do as well), I'm talking about raising your body temperature a little. Following this bodybuilding tip and doing a little light aerobic exercise as the first thing you do in the gym will go a long way to helping you have the most productive workout possible.
Supplements - Supplements will not be the reason for the success or failure of your weight training programs. They are not a necessity by any means - not if you can get all you need from your weight gain diet. However, this is an extremely tough if not impossible thing to do. Therefore, with the goal to gain weight fast, you should not ignore the ability of supplements to take your results to a new level. This doesn't mean that you should buy every ridiculous supplement on the market (there are many ridiculous ones). Be smart with your supplementation and spend your money on those with a track record and proven results. Check the Bodybuilding Supplement Guide for a proven effective plan.
Diet - You wouldn't try and build a log cabin without logs, would you? Imagine yourself in the woods with the fixtures and nails and insulation and trying to figure out why you can't get that cabin built. Pretty stupid, eh? And yet there are countless weight lifters out there trying to figure out why they can't make muscle gains while eating without any concern for what the body needs to build muscle. Bodybuilding training without providing the body the nutrients it needs to grow is as stupid as the log cabin story. Your diet will be the number one factor in your success. More on the Weight Gain Diet.Change - It would be nice if we could just find a routine that works and repeat it over and over until our goals were met. Unfortunately, it doesn't work that way. The body becomes accustomed to the rigors we put it through and builds itself accordingly. If it knows you're coming at it with three sets of ten at X weight, it will realize from past experience (the previous 6 months of you doing this every Tuesday and Thursday) that it has what it takes to conquer this and your following workouts. It won't react. It has adapted. You must constantly be changing things up to continue your gains. Always keep the body guessing. Check out a chart of suggested time-to-time changes to make with your weight training routines.
Sleep - "The body builds itself at rest, not in the gym." You hear that a lot in weight training circles and you should pay attention. It is easy to think of sleep time as lost time but, if you are out to improve your physique, this couldn't be less true - sleep time will be your most productive bodybuilding training time. Stop getting up with an alarm clock, get up when your rested and you'll start getting up bigger and bigger every day. This means eight plus hours for most people. You're wasting those hours at the gym if you're not using this bodybuilding tip to allow the body a chance to show what it can do. One Hour Workouts - Yes, you can probably sustain more than an hour of intense weight lifting without dropping dead. And you may really enjoy your weight training and not be able to get enough of it in just an hour. But would you still do it if you knew it was doing you no good to go beyond that hour threshold? That you could be doing yourself harm, depleting your muscles of protein? If you answered "yes," than good luck to you - you're going to need it. Intense workouts should be kept under an hour unless you're juiced or genetically superior to most of us. Intense exercise is progressively less effective beyond that time.
Plan - "What are you doing and why are you doing it?" If someone came up to you in the middle of a workout and asked you that question, what would you say? First, I hope you'd give them a nasty look and tell them that it is not okay to disturb you in the midst of a workout. But then, after your bodybuilding workout, you should have an answer to this question. You should have a goal and a plan to accomplish that goal. It isn't enough to throw weights around. Know what you are doing and why you are doing it. If what you are currently doing doesn't work, at least you will be able to cross it off the list as the wrong approach. If you don't know the what's and why's, how do you expect to ever get anything back? Have a plan and stick to it long enough to know whether or not it is the right planOvertraining - Note that a good many of these bodybuilding tips are trying to force into your consciousness that doing too much weight lifting can be a bad thing. It can be a bad thing and the most frustrating of all ways to fail in your quest to gain weight fast. Afterall, it comes about because you have an abundance of the motivation to get to the gym and do the hard work, a factor that is missing in many prospective physique-changers.
Water - Water is a miracle supplement. The benefits are truly limitless. Do not depend on your body to tell you when it is thirsty. As an athlete, you need to dictate to your body what it needs - one 8 oz. glass for every 10-12.5 pounds of bodyweight per day will improve your bodybuilding training results as well as your overall health. It will help the kidneys deal with the extra protein and it will circulate the nutrients throughout the body. If the great nutrition you intake to help your muscles grow never reaches your muscles, what is the point? Water is the transportation system to the muscles. Drink it. More on Water and the Importance of this Tip.
Warming Up - Before stretching (which you must do as well) you need to do a warm-up. I'm not talking about your warm-up sets(which you must do as well), I'm talking about raising your body temperature a little. Following this bodybuilding tip and doing a little light aerobic exercise as the first thing you do in the gym will go a long way to helping you have the most productive workout possible.
Supplements - Supplements will not be the reason for the success or failure of your weight training programs. They are not a necessity by any means - not if you can get all you need from your weight gain diet. However, this is an extremely tough if not impossible thing to do. Therefore, with the goal to gain weight fast, you should not ignore the ability of supplements to take your results to a new level. This doesn't mean that you should buy every ridiculous supplement on the market (there are many ridiculous ones). Be smart with your supplementation and spend your money on those with a track record and proven results. Check the Bodybuilding Supplement Guide for a proven effective plan.
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However, what most people don't realize is that excess abdominal fat in particular, is not only ugly, but is also a dangerous risk factor to your health. Scientific research has clearly demonstrated that although it is unhealthy in general to have excess body fat throughout your body, it is also particularly dangerous to have excess abdominal fat.
There are two types of fat that you have in your abdominal area. The first type that covers up your abs from being visible is called subcutaneous fat and lies directly beneath the skin and on top of the abdominal muscles.
The second type of fat that you have in your abdominal area is called visceral fat, and that lies deeper in the abdomen beneath your muscle and surrounding your organs. Visceral fat also plays a role in giving certain men that "beer belly" appearance where their abdomen protrudes excessively but at the same time, also feels sort of hard if you push on it.
Both subcutaneous fat and visceral fat in the abdominal area are serious health risk factors, but science has shown that having excessive visceral fat is even more dangerous than subcutaneous fat. Both of them greatly increase the risk your risk of developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and other degenerative diseases.
Part of the reason visceral fat is particularly dangerous is that it apparently releases more inflammatory molecules into your body on a consistent basis.
The first thing you must understand is that there is absolutely NO quick fix solution. There are no pills or supplements of any sort that will help you lose your abdominal fat faster. Also, none of the gimmicky ab rockers, rollers, or ab belts will help get rid of abdominal fat either.
The ONLY solution to consistently lose your abdominal fat and keep it off for good is to combine a sound nutritious diet full of unprocessed natural foods with a properly designed strategic exercise program that stimulates the necessary hormonal and metabolic response within your body. Both your food intake as well as your training program are important if you are to get this right.
Now the important thing to realize is that just any old exercise program will not necessarily do the trick. The majority of people that attempt getting into a good exercise routine are NOT working out effectively enough to really stimulate the loss of stubborn abdominal fat. I see this everyday at the gym.
Most people will do your typical boring ineffective cardio routines, throw in a little outdated body-part style weight training, and pump away with some crunches and side bends, and think that they are doing something useful for reducing their abdominal fat. Then they become frustrated after weeks or months of no results and wonder where they went wrong.
Well, the good news is that I've spent over a decade researching this topic, analyzing the science, and applying it "in the trenches" with myself as well as thousands of my clients from all over the world to see what works to really stimulate abdominal fat loss.
If you follow the guidelines, you WILL lose your belly fat that has been plaguing you for years. It is a proven system that works time and time again for all of my clients on every corner of the globe that actually apply the information I teach. If you apply it, the results will come. It's really that simple.
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