This thread is about bodybuilding,
U Can post ur questions[some one might help] , workout ,Tips, experience ,ur equipments, suppliments, pics [ transformation /Fat to fit or skinny to mass.
. anything related to bodybuilding...
information in thz thread r wat i found on web, & creditz goes to them who wrote ths things..
im just a biginner..
first of all bodybuilding isnt a one day thing, it takes time..
If ur too shy to go to the gym buy some equipment & u can start..
u can c them here.. http://www.eserlanka.com/accessories.html
Some notes for beginners :
Exercise & Muscle Directory with all the instruction& animated pictures
http://www.exrx.net/Lists/Directory.html
cardio
WHY cardio is so important
•#1 lose fat! - want 6-pack abs? Only way is to lose fat thru cardio and nutrition.
•#2 Cardio can improve your mood and significantly reduce depression. Its been prooven by study after study, cardio can make you happier!
•#3 Perform better at school or work! Daily cardio reduces mental fatigue and gives you more energy. A recent study from the U of G showed that daily cardio reduces fatigue by 65%!
•#4 Tons of other health reasons -
oreduce risk of heart disease
oreduce blood pressure
oreduce risk of diabetes
live longer - 2hrs longer for every 1hr of exercise
cardio is much more important than lifting weights and if you only have 20min a day for fitness, you should spend the whole time doing cardio.
- Focus on using proper form when working out. Do not increase the weight so quickly that you are unable to perform the movements properly.
- Don't be intimidated to go into the gym. No one will laugh at you. Everyone is there for the same reason that you are.
Most people will be too preoccupied with their own workout to even have the time to look at you anyway.
Just think, everyone started somewhere.
- Lifting does NOT stunt your growth.
- Rest about 1-2 minutes in between sets
How do I gain weight?
Also known as bulking, you simply gain weight by eating more calories than your body uses throughout the day.
You may have to experiment a little to find the number of calories that you need to eat,
but try about 3000-3500 for the first week. Try to gain .5 to 1 pound a week.
How do I lose weight?
Also known as cutting, you lose weight by eating less calories than your body uses throughout the day.
You may have to experiment a little to find the right number for you, but try around 2500-2800 calories.
Try to lose .5 to 1 pound a week.
Cardio
- Cardio should be done at least 2 days a week IMO. You may be getting stronger muscle wise,
but you shouldn't neglect your heart. Cardio is also an efficient way to burn off calories and keep away fat.
Try to do at least 2 days of HIIT cardio when you are bulking and at least 3 days of HIIT cardio when you are cutting.
What is HIIT Cardio?
High Intensity Interval Cardio. To do HIIT, just walk for a minute, then run for a minute,
and keep alternating between the two for about 15-20 minutes. Try to run hard enough so that you are winded when you walk.
Stretching
Stretching is extremely important before and after you work out. If you take 3-5 minutes to stretch before you work out, your workout will be safer and there is a smaller possibility of you getting hurt.
here is a list of different stretches - http://www.bodybuilding.com/fun/stretches.htm
Warming up
Warming up for exercises is important.
Breathing
Breathing properly is very important while working out. Breathe out during the effort phase of the exercise.
For example, you would breathe in when bringing the bar down in a bench,
and you would breathe out when you push the bar up.
Progress
Every week, try to add on 5 pounds to your compound lifts without sacrificing form. Also,
add weight on for your other exercises too;
however, these other exercises, such as lateral raises, take time to make progress in.
Form
Don't sacrifice your form to lift heavier weights. You'll make more progress BB curling 70 pounds correctly
(without swinging your back or moving your elbows) than by curling 90 pounds like a dumbas*.
My metabolism is the reason I cannot gain weight...what should I do?
Your metabolism may be a little faster than someone else?s, but you can still easily gain weight by
eating a little bit more. Stop using your "fast metabolism" as an excuse.
You're the only one who can change your physique.
How do I get abs?
Abs are made in the kitchen. Cutting down to a body fat % of around 8-12 % body fat will get you abs.
Cardio and diet will get you abs.
What should my diet consist of?
Try to eat at LEAST 1 gram of protein for each pound that you weigh
( For example, a 160 lber would eat 160 grams of protein) every day.
See what works best for you, but I do 50% carbs, 30% protein, and 20 % fats.
What should I have to eat after I workout?
Make a protein shake with whey protein, and a lot of simple sugars. You may think that simple sugars are bad,
but right after you are done working out, your glycogen stores are depleted and eating simple sugars that are
high on the glycemic index will result in a rapid insulin release that is beneficial to muscle growth.
Sleep
- Try to get at least 8 hrs of sleep every single night. Although you can still gain muscle with less than 8 hours,
you will not be gaining as much if get less than 8 hrs every night.
Rest
do NOT work out every single day of the week. Your muscles grow when you are resting, not in the gym.
do NOT work out the same muscle more than twice a week (besides Calves, Abs, and Forearms if you want)
Routine Change
Make sure you change up your routine whenever you begin to plateau. You need to shock your muscles into growing.
- Don't train your shoulders or your triceps the day before you train your chest.
Noob gains
- When you first start out, you will see great results and your strength will increase dramatically.
However, yow will stop receiving noob gains after some time. Don't be discouraged when your results begin to slow down.
When is the best time for a whey protein shake?
- when you first wake up and after your work out
How can I make my protein shakes taste better?
Make a shake with milk, whey protein, fruit, and juice.
Does smoking affect my gains?
Smoking doesn't affect your muscle gains, but it obviously will affect your health over time. Also,
it will affect your ability to do cardio. It's your decision to do whatever you want.
Why have I stopped progressing?
There are many reasons why you have stopped progressing.
1 - you do not get enough sleep
2 - Your diet sucks
3 - You haven't changed up your workout in a while.
What foods are inexpensive and high in protein? exept eggs & milk all the other thing r expensive in sl
1 - tuna
2 - peanut butter ( also has healthy fats)
3 - cottage cheese
4 - milk
5 - microwaveable meat
6 - Salmon
7 - turkey/chicken breast
8 - Almonds, Peanuts, Cashews
9 - Eggs
What body fat % to see abs?
It varies from person to person. Under 12 percent usually.
Why do my forearms hurt when I am doing Bicep Curls?
- Most likely because you have weak forearms. Try to strengthen them with forearm exercises.
I hurt myself lifting. What should I do?
If the pain doesn't go away, you should go see your doctor.
Omgz does I have gyno?
If there is a lump behind your nipple, then you most likely have gynecomastia(gyno). Gyno appears for several reasons.
1 - Puberty
2 - Steroid use
3 - Smoking weed
You can get rid of gyno by :
1 - getting surgery
2 - waiting for it to go away if it?s puberty gyno
3 - certain estrogen blockers (Nolvadex)
Does masturbation affect my gains?
No. Why are you worrying about this when your diet probably isn't even in check. Focus on more important issues.
How long should my workout last?
- one to one and a half hrs. It depends on how much cardio you do.
How can I stay motivated
1 - Take progress pictures and look at the progress you make each month.
2 - Bring a workout partner to workout with you.
3 - Listening to music makes it more enjoyable.
4 - Changing up your routine with new exercises makes it more interesting.
Does lifting stunt my growth?
No. The only way it could affect your growth is if your form is horrible and you injure yourself.
My <insert muscle> is bigger than the other one. How can I balance them out?
Switch to Dumbbells.
My hands hurt when I workout. What should I do?
Either man up and wait for your calluses to get harder or invest in some weight lifting gloves.
How much weight should I gain or lose a week?
.5 to 1 pound a week.
Should I do Cardio when bulking?
Yes, you should do cardio when bulking. Why would you neglect one of the most important muscles in your body,
your heart?
this channel got some good videos that will help the biginners..
http://www.youtube.com/user/scooby1961
suppliments [Major]
Whey protein is a mixture of globular proteins isolated from whey, the liquid material created as a by-product of cheese production. Some preclinical studies in rodents have suggested that whey protein may influence glutathione production and possess anti-inflammatory or anti-cancer properties; however, human data are lacking. The effects of whey protein on human health are of great interest and this protein mixture is being investigated as a way of reducing disease risk, or as a supplementary treatment for several diseases. Whey protein is commonly marketed and ingested as a dietary supplement, and various health claims have been attributed to it in the alternative medicine community. Although whey proteins are responsible for some milk allergies, the major allergens in milk are the caseins. http://en.wikipedia.org/wiki/Whey_protein
Creatine is a nitrogenous organic acid that occurs naturally in vertebrates and helps to supply energy to muscle. Creatine was identified in 1832 when Michel Eug?ne Chevreul discovered it as a component of skeletal muscle, which he later named creatine after the Greek word for flesh, Kreas. In humans and animals, approximately half of stored creatine originates from food (mainly from fresh meat). Since vegetables do not contain creatine, vegetarians show lower levels of muscle creatine. With the help of creatine supplementation vegetarians can compensate for this loss.In humans, about half of the daily creatine is biosynthesized from three different amino acids - arginine, glycine, and methionine. The rest is taken in by alimentary sources. Ninety-five percent of creatine is later stored in the skeletal muscles. http://en.wikipedia.org/wiki/Creatine
multivitamin is a preparation intended to supplement a human diet with vitamins, dietary minerals and other nutritional elements. Such preparations are available in the form of tablets, capsules, pastilles, powders, liquids and injectable formulations. Other than injectable formulations, which are only available and administered under medical supervision, multivitamins are recognised by the Codex Alimentarius Commission (the United Nations' authority on food standards) as a category of food. Multivitamin supplements are commonly provided in combination with minerals. A multivitamin/mineral supplement is defined in the United states as a supplement containing 3 or more vitamins and minerals but does not include herbs, hormones, or drugs, with each nutrient at a dose below the tolerable upper level determined by the Food and Drug Board and the maximum daily intake to not cause a risk for adverse health effects. http://en.wikipedia.org/wiki/Multivitamin
U Can post ur questions[some one might help] , workout ,Tips, experience ,ur equipments, suppliments, pics [ transformation /Fat to fit or skinny to mass.
. anything related to bodybuilding...
information in thz thread r wat i found on web, & creditz goes to them who wrote ths things..
im just a biginner..
first of all bodybuilding isnt a one day thing, it takes time..
If ur too shy to go to the gym buy some equipment & u can start..
u can c them here.. http://www.eserlanka.com/accessories.html
Some notes for beginners :
Exercise & Muscle Directory with all the instruction& animated pictures
http://www.exrx.net/Lists/Directory.html
cardio
WHY cardio is so important
•#1 lose fat! - want 6-pack abs? Only way is to lose fat thru cardio and nutrition.
•#2 Cardio can improve your mood and significantly reduce depression. Its been prooven by study after study, cardio can make you happier!
•#3 Perform better at school or work! Daily cardio reduces mental fatigue and gives you more energy. A recent study from the U of G showed that daily cardio reduces fatigue by 65%!
•#4 Tons of other health reasons -
oreduce risk of heart disease
oreduce blood pressure
oreduce risk of diabetes
live longer - 2hrs longer for every 1hr of exercise
cardio is much more important than lifting weights and if you only have 20min a day for fitness, you should spend the whole time doing cardio.
- Focus on using proper form when working out. Do not increase the weight so quickly that you are unable to perform the movements properly.
- Don't be intimidated to go into the gym. No one will laugh at you. Everyone is there for the same reason that you are.
Most people will be too preoccupied with their own workout to even have the time to look at you anyway.
Just think, everyone started somewhere.
- Lifting does NOT stunt your growth.
- Rest about 1-2 minutes in between sets
How do I gain weight?
Also known as bulking, you simply gain weight by eating more calories than your body uses throughout the day.
You may have to experiment a little to find the number of calories that you need to eat,
but try about 3000-3500 for the first week. Try to gain .5 to 1 pound a week.
How do I lose weight?
Also known as cutting, you lose weight by eating less calories than your body uses throughout the day.
You may have to experiment a little to find the right number for you, but try around 2500-2800 calories.
Try to lose .5 to 1 pound a week.
Cardio
- Cardio should be done at least 2 days a week IMO. You may be getting stronger muscle wise,
but you shouldn't neglect your heart. Cardio is also an efficient way to burn off calories and keep away fat.
Try to do at least 2 days of HIIT cardio when you are bulking and at least 3 days of HIIT cardio when you are cutting.
What is HIIT Cardio?
High Intensity Interval Cardio. To do HIIT, just walk for a minute, then run for a minute,
and keep alternating between the two for about 15-20 minutes. Try to run hard enough so that you are winded when you walk.
Stretching
Stretching is extremely important before and after you work out. If you take 3-5 minutes to stretch before you work out, your workout will be safer and there is a smaller possibility of you getting hurt.
here is a list of different stretches - http://www.bodybuilding.com/fun/stretches.htm
Warming up
Warming up for exercises is important.
Breathing
Breathing properly is very important while working out. Breathe out during the effort phase of the exercise.
For example, you would breathe in when bringing the bar down in a bench,
and you would breathe out when you push the bar up.
Progress
Every week, try to add on 5 pounds to your compound lifts without sacrificing form. Also,
add weight on for your other exercises too;
however, these other exercises, such as lateral raises, take time to make progress in.
Form
Don't sacrifice your form to lift heavier weights. You'll make more progress BB curling 70 pounds correctly
(without swinging your back or moving your elbows) than by curling 90 pounds like a dumbas*.
My metabolism is the reason I cannot gain weight...what should I do?
Your metabolism may be a little faster than someone else?s, but you can still easily gain weight by
eating a little bit more. Stop using your "fast metabolism" as an excuse.
You're the only one who can change your physique.
How do I get abs?
Abs are made in the kitchen. Cutting down to a body fat % of around 8-12 % body fat will get you abs.
Cardio and diet will get you abs.
What should my diet consist of?
Try to eat at LEAST 1 gram of protein for each pound that you weigh
( For example, a 160 lber would eat 160 grams of protein) every day.
See what works best for you, but I do 50% carbs, 30% protein, and 20 % fats.
What should I have to eat after I workout?
Make a protein shake with whey protein, and a lot of simple sugars. You may think that simple sugars are bad,
but right after you are done working out, your glycogen stores are depleted and eating simple sugars that are
high on the glycemic index will result in a rapid insulin release that is beneficial to muscle growth.
Sleep
- Try to get at least 8 hrs of sleep every single night. Although you can still gain muscle with less than 8 hours,
you will not be gaining as much if get less than 8 hrs every night.
Rest
do NOT work out every single day of the week. Your muscles grow when you are resting, not in the gym.
do NOT work out the same muscle more than twice a week (besides Calves, Abs, and Forearms if you want)
Routine Change
Make sure you change up your routine whenever you begin to plateau. You need to shock your muscles into growing.
- Don't train your shoulders or your triceps the day before you train your chest.
Noob gains
- When you first start out, you will see great results and your strength will increase dramatically.
However, yow will stop receiving noob gains after some time. Don't be discouraged when your results begin to slow down.
When is the best time for a whey protein shake?
- when you first wake up and after your work out
How can I make my protein shakes taste better?
Make a shake with milk, whey protein, fruit, and juice.
Does smoking affect my gains?
Smoking doesn't affect your muscle gains, but it obviously will affect your health over time. Also,
it will affect your ability to do cardio. It's your decision to do whatever you want.
Why have I stopped progressing?
There are many reasons why you have stopped progressing.
1 - you do not get enough sleep
2 - Your diet sucks
3 - You haven't changed up your workout in a while.
What foods are inexpensive and high in protein? exept eggs & milk all the other thing r expensive in sl
1 - tuna
2 - peanut butter ( also has healthy fats)
3 - cottage cheese
4 - milk
5 - microwaveable meat
6 - Salmon
7 - turkey/chicken breast
8 - Almonds, Peanuts, Cashews
9 - Eggs
What body fat % to see abs?
It varies from person to person. Under 12 percent usually.
Why do my forearms hurt when I am doing Bicep Curls?
- Most likely because you have weak forearms. Try to strengthen them with forearm exercises.
I hurt myself lifting. What should I do?
If the pain doesn't go away, you should go see your doctor.
Omgz does I have gyno?
If there is a lump behind your nipple, then you most likely have gynecomastia(gyno). Gyno appears for several reasons.
1 - Puberty
2 - Steroid use
3 - Smoking weed
You can get rid of gyno by :
1 - getting surgery
2 - waiting for it to go away if it?s puberty gyno
3 - certain estrogen blockers (Nolvadex)
Does masturbation affect my gains?
No. Why are you worrying about this when your diet probably isn't even in check. Focus on more important issues.
How long should my workout last?
- one to one and a half hrs. It depends on how much cardio you do.
How can I stay motivated
1 - Take progress pictures and look at the progress you make each month.
2 - Bring a workout partner to workout with you.
3 - Listening to music makes it more enjoyable.
4 - Changing up your routine with new exercises makes it more interesting.
Does lifting stunt my growth?
No. The only way it could affect your growth is if your form is horrible and you injure yourself.
My <insert muscle> is bigger than the other one. How can I balance them out?
Switch to Dumbbells.
My hands hurt when I workout. What should I do?
Either man up and wait for your calluses to get harder or invest in some weight lifting gloves.
How much weight should I gain or lose a week?
.5 to 1 pound a week.
Should I do Cardio when bulking?
Yes, you should do cardio when bulking. Why would you neglect one of the most important muscles in your body,
your heart?
this channel got some good videos that will help the biginners..
http://www.youtube.com/user/scooby1961
suppliments [Major]
Whey protein is a mixture of globular proteins isolated from whey, the liquid material created as a by-product of cheese production. Some preclinical studies in rodents have suggested that whey protein may influence glutathione production and possess anti-inflammatory or anti-cancer properties; however, human data are lacking. The effects of whey protein on human health are of great interest and this protein mixture is being investigated as a way of reducing disease risk, or as a supplementary treatment for several diseases. Whey protein is commonly marketed and ingested as a dietary supplement, and various health claims have been attributed to it in the alternative medicine community. Although whey proteins are responsible for some milk allergies, the major allergens in milk are the caseins. http://en.wikipedia.org/wiki/Whey_protein
Creatine is a nitrogenous organic acid that occurs naturally in vertebrates and helps to supply energy to muscle. Creatine was identified in 1832 when Michel Eug?ne Chevreul discovered it as a component of skeletal muscle, which he later named creatine after the Greek word for flesh, Kreas. In humans and animals, approximately half of stored creatine originates from food (mainly from fresh meat). Since vegetables do not contain creatine, vegetarians show lower levels of muscle creatine. With the help of creatine supplementation vegetarians can compensate for this loss.In humans, about half of the daily creatine is biosynthesized from three different amino acids - arginine, glycine, and methionine. The rest is taken in by alimentary sources. Ninety-five percent of creatine is later stored in the skeletal muscles. http://en.wikipedia.org/wiki/Creatine
multivitamin is a preparation intended to supplement a human diet with vitamins, dietary minerals and other nutritional elements. Such preparations are available in the form of tablets, capsules, pastilles, powders, liquids and injectable formulations. Other than injectable formulations, which are only available and administered under medical supervision, multivitamins are recognised by the Codex Alimentarius Commission (the United Nations' authority on food standards) as a category of food. Multivitamin supplements are commonly provided in combination with minerals. A multivitamin/mineral supplement is defined in the United states as a supplement containing 3 or more vitamins and minerals but does not include herbs, hormones, or drugs, with each nutrient at a dose below the tolerable upper level determined by the Food and Drug Board and the maximum daily intake to not cause a risk for adverse health effects. http://en.wikipedia.org/wiki/Multivitamin
no pian = no gain
so..
so..
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