Health Topics

Archive for October, 2011

Diet for a bodybuilder is a little bit different since it is not only important that you know what to eat, you must also know how much and when to eat it as well. The basic “three squares” a day don’t cut if you are trying to get ripped, after all. Whether you plan on losing some extra fat first, or are just a little bit thin and wish to pack on some muscle, it is essential that you eat at least 5-6 meals a day. This doesn’t make sense to many people, but it’s critical to a bodybuilder. Eating this many meals keeps your metabolism high, which helps to burn fat faster. Of course you don’t want to eat large quantities for each meal, for most folks that isn’t possible if the plan is to eat 5-6 meals per day. Spread the meals out about every 4-5 hours.

What are the basic meals a bodybuilder should subsist on? The breakdown should be something like this: lean sources of protein, 40% of your diet; healthy low glycemic index carbohydrates another 40%; and about 20% of your diet should be fat. Of course when I say fat I really mean as much vegetable fat as possible, not saturated fats from meat which are not as healthy. The fat in peanut butter, for example, is more healthy than that digested from a couple of pork chops.

So what types of protein are the best? Many new bodybuilders ask this question, and the answer is (drum roll please!) – egg whites, cottage cheese, chicken and other lean meats, and if necessary a couple of protein shakes per day. It is necessary to get about 1 gram of protein per pound of body weight, so if you weigh 200 pounds then you should be ingesting about 200 grams of good protein per day. This is the basic standard, although some suggest this may be overdoing it. Then again every person is different too, so whatever works for your body in particular is what you should stick to.

Don’t overlook the importance of a good source of carbohydrates, because they are the source of fuel for your muscles and give you energy for your workouts. The best sources of carbs are the complex kind like potatoes, rice, oatmeal, and pasta. If you eat bread always make sure it’s whole wheat or other whole grain, never eat white bread as it’s too processed and has very little nutritional value. Eating fruit is ok, but make sure it’s not overdone due to high natural sugar content. Sugar is a “simple” source of carbohydrate, which boosts the blood-sugar too quickly. That’s why complex carbs are always a better choice.

In conclusion, just remember your diet is the fuel that runs your body. So if you want to have a “Ferrari” body, don’t feed it with “Hyundai” fuel! (no offense to Hyundai drivers, of course. I’m tired of bashing American cars). In other words chose your diet wisely, using high quality proteins and carbs, and no junk food or sugar-laden snacks.

The muscle building aims for sports similar to ice skating is perhaps centered on constructing the muscle tone within the calf, and in the muscles that support the ankles. There’s extra to ice skating than meets the attention and some individuals may not understand what number of grueling hours have to be spent in training and what muscle improvement should take place to compete on an expert level.

For professional athletes that take part in contact sports activities, the muscle building targets might embody weightlifting and a change in food plan and the amount and kind of physical train that is accomplished on and off the court. Many professional athletes will likely be guided by trainers to achieve the right body weight that may higher assist the muscular structure that their body currently features but nonetheless have the ability to handle the heavy gear that they need to put on throughout each game.

Some people choose to take their very own route and change the muscle building aims for sports activities outlined by their coaching by utilizing unlawful steroids that rapidly produce muscle that is falsely enhanced on their bodies and won’t maintain as much as scrutiny on annual drug tests. The muscle building goals for sports activities needs to be equal throughout the board, and Congress has solely begun to be involved in finding an approach to preserve steroids out of the locker room.

There are many opportunities for muscle constructing exercise machines on television. The muscle constructing objectives for sports activities can now be maintained in a home setting moderately than making the athlete spend a surmountable period of time away from the home and household in a gym. The muscle building train machines are also used by professional sports groups to permit athletes to exercise in an environment that holds their focus longer.

The muscle building goals for sports activities are in place because athletes need to construct a greater body to succeed in the top of their skilled ladder. Skilled athletes are at all times challenged and can by no means attain the highest of the ladder as a result of the muscle building goals for sports activities will change every year as new persons are launched into the combo of athletes vying for the same profession goals. Whatever physical targets are set, a real athlete will at least excel in attempting to achieve those objectives by all means which can be at their disposal.

Let’s make one thing clear though. Metabolism does help build muscle, however muscle building for skinny guys takes much more work and dedication to achieve your muscle gaining goals. It also takes an effective exercise routine and diet. It is super important for you to follow a guide that shows you a solid diet, effective workouts and good recovery techniques that promote the most muscle growth.

1. Finding A Muscle Building Diet for Skinny Guys

You can’t just use any regular old diet. You must find a diet that is specifically designed for skinny guys if you are skinny. Skinny is your body type. It wouldn’t do you any good to follow a muscle building diet designed for heavier set individuals with slow metabolisms. You wont get anywhere. That being said, once you find a muscle diet designed for skinny guys you need to follow it thoroughly and make sure to keep track of what you eat and how much. I have talked many skinny guys in the gym that have the urge to get big and strong but are eating all the wrong things. Let’s take a closer look at which types of foods we should eat and which we should avoid. Here are some basics:

Good Muscle Building Foods:

A.Protein, especially lean protein(grilled chicken) is crucial.

B.Good Fats and Fish Oil promote muscle growth. Carbs help as well.

C.Fruits & Veggies are vital. They supply nutrients and vitamins

D.Water Water and more Water every time you have the opportunity

Remember the big three: Fats, Carbohydrates and Protein. Muscle building for skinny guys requires monitoring of what you eat and eating fats, carbs and protein in proper ratios.

Bad Foods to Avoid

If it is associated with fast food do not eat it! Period.

Be very careful and follow your muscle building guide so you learn what foods may seem bad for you that are actually good and which ones seem good that are actually detrimental to your muscle gaining results.

2.The Right Workouts for Skinny Guys

It is very important to understand what kind of workouts and regimens deliver the best and fastest gains in muscle. This way you use your workout time as effectively as possible and get the most out of it. Muscle building for skinny guys involves multi-muscle exercises meaning exercises that use a mixture of different muscle groups together such as dead lifts, squats, and pull ups. When I first started lifting I used to just work on one muscle group at a time(big mistake). Multi-muscle group workouts will stimulate more muscle growth and you will get bigger faster.

Additionally, you must make sure the muscles on both sides of your body are developing at the same rate so they are balanced. For example if your are doing a certain number of easy curl reps with a certain weight you need to make sure you can do the same number of reps with individual dumbbells at the same weight. If your body is not balanced this can result in injury and your body will be disproportional in size and strength.

Lastly, Muscle building for skinny guys involves heavy lifting. To stimulate the most muscle growth you need to gradually increase the weight you lift as you workout.

3. Rest and Recuperation

Now here comes the part that many people overlook, rest and recovery. Most people think that the gym is where the muscle building takes place. Many of those that are new to muscle building make a common mistake of thinking the muscle building is when your working out. I thought that when I first started. However working out is the breaking down of muscles(catabolism). Your muscles only grow when they are resting and healing. This resting process allows the muscles to build themselves up(anabolism) especially when you sleep. So it is very important to make sure that you get a full eight hours of sleep each night in order to get the best muscle growth.

Now the difference between resting and recovery is that resting is sleeping or giving your muscles a break so it is a passive method. Recovery is actually actively doing things to help your damaged muscles recover such as icing your muscles, stretching techniques, and other methods. It is extremely important to follow the stretching and icing methods of a muscle building guide so you know what techniques to use and what not to use. Recovery is vital to preventing injuries as well as accelerating muscle recuperation.