Showing posts with label bodybuilding female. Show all posts
Showing posts with label bodybuilding female. Show all posts

Sunday, June 9, 2013

How to progress in bodybuilding

How to progress in bodybuilding

how to progress in bodybuilding
To progress in bodybuilding, it may be important to plan in advance the progress of work, especially when you start. In this way, the effort to progressively drives will be constant.

In bodybuilding, growth is created, maintains and manages. You should know how to maintain it, but also when changing programs and increase the weights to better manage growth.

Any errors in the management of growth may hinder your progress in bodybuilding and therefore reduce. An increased too quickly and it is a risk of injury, increased too slowly and progress will be slower load, the muscles will stagnate.

But beware, the load itself should never be your goal weight because the goal in this sport is not to lift more and heavier, but gain muscle. It is, therefore, not necessary to sacrifice the technical implementation at the expense of the workload.

Note that the progression from one week to another is especially true the first month of training. Thereafter, it becomes much harder to grow in strength on each session. So basically, the more you are strong, and the progress will be slow. And, unlike most you are weak, and your progress in bodybuilding will be rapid. In the latter case, so you can program it to advance more easily.

Tags: how to progress in bodybuilding,progress in bodybuilding

Saturday, June 8, 2013

Bodybuilding water intake

Bodybuilding water intake

We say you should drink plenty of water. In fact, water has many advantages such as the fact that hydrate the body, purify and even has slimming properties. It is important to drink plenty of water without either abuse to avoid the risk of overdose as water for example.

bodybuilding water intakeAs we know, drinking water is good for the body. This physical activity can make the weight or not, they say you should drink 1.5 liters per day. But what does it do exactly? And, why water is so good for the body?

Water has many advantages. It allows:

- hydrate
- To purify
- Draining
- To remove the salt: very advantageous for people who make water retention.

Also, when is when dieting, drinking water is essential depending on the plan you follow. Indeed, some schemes, such as those rich in protein, put a strain on our kidneys and the drinking water can relieve and easier to remove waste from the body.

Finally, during hot weather or hot weather, it is essential to drink water to avoid heat stroke. To do this, do not hesitate to drink regularly, and even before you feel thirsty.
Risks to avoid in bodybuilding water intake

Although we have seen all the benefits of water, do not abuse it. In fact, drinking too much water can be harmful to the kidneys. Indeed, drinking more than 2 liters a day could tire or even overdose kidneys. Remember to spread your water intake during the day.

Finally, it is not advisable to drink water at the beginning and the end of a meal or during the digestive phase so as not to drown the digestive juices. All this is to be taken with caution because, as often is the abuse that is not recommended. From the moment the consumption of water is regulated, it cannot hurt the body.

bodybuilding water intake

Wednesday, June 5, 2013

24 Hours Fitness Center - freeing you from the constraints Brought per hour

24 hour la fitness
You can be sporty if you're not an athlete in good faith. You can do your exercise in a fitness center, even during the night. You can be beautiful by having a slim body. You may be healthy enough to fight off diseases. You can have fun. And, meet new friends.

If you think they look too good to be true? You're wrong. These descriptions are indeed too good. And, yet they are true. How? Where? Simple, by having your exercise regimen within 24 hour la fitness centers.

24 fitness centers offer time all possibilities mentioned above. In fact, it is because of these truths that they became popular with the people.

24 hour la fitness centers have become a part of the routines of people seeking beautiful body, good health, as well as entertainment. And it's open even for busy people during the day. Because this type of center has a flexibility in time, it has become the Mecca for many of its patriots. Specials fitness here, as its name suggests, go for 24 hours.

Here, people seem to be very busy with their work still have time to ensure their health through  exercise. Whenever they find the time, they simply go to the center and attend a class. Even if it is in the middle of the night, or perhaps before dawn.

24 hour la fitness
Schedules fitness classes are very convenient for customers too. According to the fitness instructors of these centers, the truth is that fitness centers 24 hours play a vital role in molding the attitude of his clients and must receive attention.

To be more precise, these centers also shape the strong willingness of its regulars. In addition, these centers also develop a strong moral conduct. As such, they contribute to the development of self-confidence and the determination of their regular customers. However, these centers remain a priority for his significant contribution in building a body in good shape and good health to its regular customers.

The truth is that the instructors believe that through the development of the moral conduct of their customers alone provide enough motivations to vigorously pursue and achieve their goals. They perceive that the right amount of determination is more effective compared to the one of the best fitness equipment today in improving the available organ.

Like muscles become firmer, the amount of determination is also more compact. And as the body reaches a beautiful shape, it is directly proportional to the efforts that have been exerted during training.

Due to these facts, 24 hour la fitness centers are undeniably popular now more people. These centers play a major role in improving the perception of those in his life. So simple, these centers develop inner and outer strength of their regular customers.

24 hour la fitness centers are of high quality when it comes to the equipment they use. At the same time, fitness instructors always aim to meet the needs of their customers, especially for lovers ....

Saturday, May 4, 2013

Counting macro-nutrients or calories? (part 3)

program for bodybuilding-counting calories

 I would never recommend to following the calories, only macros. Why?

Let's say you aim for a diet 2000 calories with the following macros:
- Protein 200g
- Carbohydrates
- Fat 60g

- Protein + carbs: 200 + 165 = 365, 365 x 4 = 1460 calories
- Fat: 60 × 9 = 540 calories
- Total = 1460 + 540 = 2000 calories

So, to follow up, I just take my total calories, then I determine the distribution of macros. Once I did, I just focused to meet the requirements of macro-nutrients.

If you're on a 2000 calorie diet (or other), all you have to worry about is the macro-nutrient composition of your diet.

Part 1 Introduction 

Calories, macro-nutrients and labels (part 2)

Calories, macro-nutrients and labels (part 2)

Each type of macro-nutrient contains a certain number of calories. We must learn to count and read the labels, which is really not difficult.

Recall basic elements for understanding

What is a calorie?

A calorie is nothing but an energy measure (heat) equal to 4.1868 joules. The official definition: it is the amount of heat required to raise the temperature of 1 gram of water by 1 ° C, under standard conditions.

What are macro-nutrients?

When you work with people, and I like their giving directions in terms of calories, I would stress the importance of your note somewhere ingested macro-nutrients throughout the day.

4 macro-nutrients: proteins, carbohydrates, fats, and alcohol.

Below, the amount of calories for each gram of different macro-nutrients

- Protein: 4 calories

- Carbohydrate: 4 calories

- Fat: 9 calories

- Alcohol: 7 calories

How to read a nutrition label?

Below this is a picture of a nutrition label. I leave aside the percentages micro-nutrient because it is beyond the scope of this article.

The first step to accurately track your calorie intake is to read a label.
program for bodybuilding-calories

- The first macro you see is the total amount of fat in a serving (here portion is 226 grams), which includes saturated, polyunsaturated, monounsaturated and trans fats.

- Below you will see the total amount of carbohydrates, which include sugars and dietary fiber.

- And finally at the end, you will see the protein.

In this example, we have 13 grams of fat, 31 grams of carbohydrates and 5 grams of protein.

So in this case, the label shows 260 calories. But how do they achieve this?

A simple calculation:

- 13 (grams of fat) x 9 (amount of calories per gram of fat) = 117 calories.

- In addition, carbohydrates and proteins have an equal amount of calories per gram, simply add them together first: 31 + 5 = 36gr. 36gr × 4 = 144 calories

- Total: 144 + 117 = 261 calories.

part 1 Introduction
Free Ebook

Friday, May 3, 2013

Guide to count your calories (part 1) Introduction

Everything you need to know to count your calories easily (amounts of calories, reading labels, weigh raw or cooked, ...) in order to follow your diet plan better. While counting his calories and macro-nutrients is a key to success in bodybuilding.

Counting calories, following consumption watching portion sizes ... This is something we talk a lot in the field of health, fitness and weight training, but it is not easy to understand that some do not understand that.

program for bodybuilding-count your caloriesBefore going any further, I think I'd better explain why I am writing this article.

This is strictly for those who have questions about counting calories, or how to monitor their consumption. There are very strong beliefs about whether or not you should follow your diet.

I realize that the majority of my work is to make this lifestyle (Fitness) easier and more relaxed than average to feel frustrated that there is no alternative, but to eat chicken and brown rice 10 times a day.

I also realize that tracking your caloric intake may seem heavy and her can quickly become an obsession (for those who have personalities a bit extreme). I was this extreme person, but I woke up and I've changed, and this is why I write this.


Wednesday, April 24, 2013


program for bodybuilding_carbohydrates
Sugars, or carbohydrates, are the noble fuel the body and are involved in brain function. This report presents the various forms of available carbohydrate and interest in sports nutrition, especially in bodybuilding.

Carbohydrates are the main source of fuel the body with fat, they who provide the energy necessary for the life of cells, muscle contractions and reflections of our brain. They play an important role in anabolism and recovery, but also to improve the efficiency of protein whey powder type.

But beware, there are several types of carbohydrates, each with their own characteristics. You must learn to use them. Depending on what you want to do (weight gain, dry, lose fat, have energy during training, ...) you will not use the same type of carbohydrate.

Above all, we must first understand some specific carbohydrates concepts, it is important not to mix:

- Slow or fast sugar: set the speed of assimilation

- Simple or complex carbohydrates: determines the size of molecule, but not necessarily the speed of assimilation, as a complex sugar can also be quick

- Glycemic index: it gives the speed at which the digestion of carbohydrates will increase the production of insulin, the anabolic hormone responsible for the use or storage of carbohydrates.

In addition, we will present tips for the best use of carbohydrates before and during your workout weights. Proper use of sugars at the right time is a great way to improve your performance in your room and progress in terms of muscle mass.

1g of carbohydrate is 4 kcal. Carbohydrates have the same energy value as proteins, but more than two times less than the lipids.


Saturday, April 13, 2013

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program for bodybuilding
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Sunday, April 7, 2013

Women and muscles

Naturally, it is impossible to become too muscular for a woman. Women gain more slowly than men because initially, they have less power, more fragile joints, thinner bones, muscle, etc.

program for bodybuilding_women and musclesThus, the risk of becoming too muscular for women is very low.

"I do not want to become like schwarzy" is a phrase that comes up quite often. It simply means, "I do not want to get too muscular that is to say:

- Deformed his body,
- Look like a bodybuilder man.

  The important thing to realize is that it is simply impossible for the natural (without doping product) for a woman to take too much muscle. In fact, the women leave with several disadvantages to progress in bodybuilding:

- Less force out;
- Joints more fragile;
- Thinner frame;
- Male hormone (testosterone, a highly anabolic hormone) less important;
- Etc.

All these parameters are that women are at least as fast as men's muscle.

In all cases, it takes years of hard training to progress and reach a certain level (s) may qualify TOO muscular. Natural for a man, it may take ten years, sometimes more, most can never reach that level. For women, it's even longer to gain muscle.

It has only to look at the people who are training room, they are far from being all very muscular, yet a number of them dope. So girls, do not worry: if men, who have a better constitution fail to become very muscular, there is little chance that you become in a few weeks or months of training.

So here you go, as a woman, you have many years of bodybuilding workouts before taking a lot of muscle and become too muscular. -->

Tuesday, April 2, 2013

Bodybuilding for women

bodybuilding female_program for bodybuilding
Nothing more difficult for a woman to suggest the practice of traditional bodybuilding. However, the physical women can only improve the working muscles!No, do exercises with weights is not going to turn you into a female version of Arnold Schwarzenegger, give you big arms or legs of a shot putter!

Less feminine, really?

  Women are afraid to muscles because they fear losing their femininity. What you should know is that the models, actresses or pop stars that show a perfect body - which makes many envious - all are building muscle. Clearly, they are in the gym, the "fitness" or its derivatives.These celebrities have voluntarily improved physically, often with the help of a coach, or by musclant becoming more athletic and slimmer.

Remember Madonna, the "Queen of Pop" with her legs drawn, her body arched and his muscular arms! This mother of two spends 2 hours a day to sculpt his body fitness, pilates and jogging. Another example, actress Jessica Biel who is also set to bodybuilding for the third installment of the trilogy Blade. Cameron Diaz also one of the sexiest women in American cinema and a great sport and has made the buzz by posting a very athletic physique. Finally, Demi Moore! She did a lot of strength and endurance to display a sublime body in his films. Today's drives are indeed less intensive, but still retains the shape by practicing yoga and Pilates.  Anyway, times change, and the canons of beauty too. Today, physical prevail are those women who show a slender silhouette, firm and toned, with a little muscle but not too much.

Sculpt his body!

  Lifting weights does not necessarily develop muscles. Indeed, muscle gain is a complex process that depends on several parameters such as the production of hormones, nutrition, and also how to lead. If all conditions are not in place, muscle growth will not take place or will be less. In short, it is very hard to gain muscle and you do not end up with good musculature of the day or next day without having longed.And even if this were the case, gain muscle mass anyway reversible. If it is too muscular, just change the drive to reverse the trend.

  Also, muscle growth is highly dependent on hormones, particularly testosterone, the source of masculine characteristics: muscle, strength, deep voice, hair, etc. aggression. The woman has little of this hormone in it and is therefore constrained in terms of muscle gains.

  Another key factor in muscle gain is nutrition. Without a good diet, rich in nutrients such as protein and calories, you can not gain muscle. In other words, if you feed little or if you are dieting, no chance of winning muscle volume. You will strengthen you more and you draw.

 To gain muscle, how to practice is also crucial. Must gradually increase the weight to force the muscles to grow. And even in doing so, not guaranteed to gain muscle.

  As you can see, muscle development is a difficult and complex process.

  Of course, some women are able to display extremely physical muscular bodybuilder, sometimes even more than a man. You should know that they use as their male counterparts, many performance-enhancing drugs, including the famous steroid, a synthetic version of testosterone. But without these hazardous and illegal, they could not reach such levels. Therefore no risk of becoming like that ...

So do the training!

  As you can see, ladies, you will not find yourself overnight with exaggerated musculature. Lifting weights regularly will help you tone your muscles, making them stronger and get a plastic shaped and firm. Combined with endurance activities and a balanced diet, you will free fat diets and destructive, while gaining confidence in you.

Wednesday, March 27, 2013

bodybuilding female_3 keys

 bodybuilding female introduction_how to start

bodybuilding female_how to start
  Female muscle building fitness may be discouraging for the beginner.the way to learn muscle building quickly and effectively?Here are some glorious basics you wish to find out concerning feminine muscle building fitness that should propel you to checking the results you would like to see quickly and effectively.

1.bodybuilding workout.

  Obviously to create your muscles quickly, lifting weights goes to be what gets the work done. do not be intimidated by weightlifting! it's very simple and you'll be able to catch on the way to train properly very quickly if you follow the correct recommendation and routine. primarily you have got a bunch of different muscles you'll be training. you will split those muscle groups up into totally different days (one day you will train your chest, your triceps, and your shoulders for instance. this can be simply an example of a standard split.) then another day you will train a different set of muscles. Once you've got it all on paper, understand your routine, then you'll be able to develop the weights and go at it.

2. Eating-chose your nutrition program.

  What several newcomers do not realize is simply how necessary feeding is to feminine muscle building fitness. it isn't concerning "dieting", over it's concerning feeding the correct foods at the correct times throughout the day. feeding properly (the correct quantity of protein/carbs/and fats throughout the day) can create the distinction between barely average results to outstanding results. Once again, feeding isn't hard to work out once you've got a good plan ahead of you.

3. The Routine.

  To see results quickly and not waste time along with your training, an honest routine is important. A routine include contains a exercise program and feeding recommendations. The exercise program can consist of a body part split to follow and also the correct range of sets and reps. an feeding program can contains the proper portion and combination of food to eat to put on muscle while obtaining lean.

this is a simple program for men and women click here.