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

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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.

As 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.

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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

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

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.

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 ....

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gain muscle fast

It is possible to gain muscle faster by following a few simple tips.

To grow muscle faster, do not work in force only make useful exercises and use nutrition   

 and supplements properly.

To gain muscle fast, increase muscle size more quickly, some basic tips can be useful to help you.

Do not seek strength

If you are looking to gain muscle fast, do not try to gain strength. Take the force is not a good way to gain muscle. Do not focus on weight lifted, but the muscles.

It should be understood that gain strength is different from gain muscles.

Medium series

This point is the point above. To gain muscle fast, do not make sets too short, so no work "heavy", using weights allowing you to make sets of 10 repetitions minimum and 15 to 20 maximum repetitions.

Supplements to gain muscle

Some basic supplements are very helpful in building muscle in general, such as whey protein or BCAA.

But if you want to have a larger more muscular appearance, fast, two other products can help you:

- Creatine: the first days of taking the Creatine cell volumizing product (often called water retention) which can take 2 to 3 kg and increase the volume of muscles quickly.

No finishes

When looking to gain muscle quickly, we must try to gain muscle mass, the big muscles quickly and efficiently.

To do this, we must not seek to finishes, not seek to isolate the work on a particular portion of the muscle. For example, for chest, working mass of coated developed or dips. Do not worry developed inclined to spread or prints the block opposite.

These isolation exercises can be used to improve the appearance of part of the muscle, but to increase the overall volume of muscle, they are useless.

Do not train every day

Want to progress quickly often leads to wanting to do too much: too many series, too much exercise and too many sessions.

This is a serious error, which can lead you to over training and regression. In bodybuilding "more" is not "better". Too much training can lead to muscle wasting. So pay attention, wanting to gain muscle fast, you may lose more.

Do not train every day, keep at least two days of rest per week.

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Counting macro-nutrients or calories? (part 3)

 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 165g
- 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)

 

 

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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.

- 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
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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.


Before 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.
 

 

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Time for rest and recovery

The recovery phase is very important because it helps in bodybuilding muscle growth. The complete and incomplete recoveries active, passive, are the four types of recovery during exercise.

A fitness training causes several types of fatigue. Muscle fatigue is the most famous, but it is not always that the body will have a harder time recovering. For the body, which is often the hardest part is to recover from joint fatigue (that is to say, fatigue due to tensions suffered by your joints, tendons, etc..), But also sometimes nervous fatigue, if your workout is based on heavy exercises, or includes many intensification techniques.

Recovery is an essential phase of muscle growth. It is during this phase that adaptation occurs and the muscles grow. The recovery is the central point of progression, as well as training.

Recovery begins when strength training, between sets. There are 5 ways to precede recovery:

- Active recovery: a long and very light for an antagonist muscle during the session series. Here, there is a recovery which in order to allow you to continue your exercise a little more effective on the next series. It is, therefore, an optimized recovery between sets.

 
- Passive recovery: we do nothing at all, it sits waiting for the next series or the next training

- Full recovery: one year again when we have fully caught his breath and heart rate returned to normal;

- Incomplete recovery: if you do not yet 100% recovered from the previous series and that is always a little breathless ... it is a technique to make increased training harder.

- Scrub: often used in collective sports, a little light training session low intensity improves recovery after a tiring match, promoting blood circulation and the elimination of metabolic waste.

Between sessions, the recovery is to allow the muscles to grow, but also the body to recover from general fatigue produced by the sport and to strengthen joints.

This last point is crucial because it is often the joint and tendon recovery is longer. If it is not enough, it can cause injury, such as tendonitis. This type of injury is a limiting factor in bodybuilding because it can stop training for several weeks.

And there is also the principle of a reminder in order to drain the energy reserves between two workouts, making a very light session reminder to drain energy reserves for.

Finally, we discuss the issue of rest time between sets, which is crucial to the type of work you want to do (strength, endurance, ...) and can be used to modulate the intensity of your workout weights.

 

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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.

  

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Hit-high intensity training

The High Intensity Training is a training where we do a series with muscle in full body with 2-3 sessions per week, 45 minutes per session, heavyweight and failure for each series. It is a method created in 1970 by Arthur Jones.

HIT for High Intensity Training is a training method created in the 70s by Arthur Jones, a man and an atypical body-builder. In addition to his training method, it has also created weight machines (Nautilus machines), whose goal is to allow the best use of its technical work to optimize progress. This is quite a unique and comprehensive approach: it creates a specific training program, but also machines to achieve it.

The originality of this program is to provide a training place where you do one set per muscle, working the whole body each time, in full body. This is a totally different approach from what we usually know, for most programs, several training exercise per muscle, and several sets per exercise is carried out.

 
To validate the method, he took as an example a large body-builder of the time: Casey Viator and "proven" that the sport was able to take a significant amount of muscle while losing fat and it very rapidly using his method of training. Of course, this test has been severely criticized by his many detractors, and there is still some debate, and the effectiveness of this method.

There are fans that his fan Height Intensity Training and would never use any other method of training, and there especially the vast majority of practitioners believe that this method is completely ineffective and do not wish to use. For my part, I was able to test it one time and I was satisfied. However, this is clearly not a method for beginners because it requires perfect mastery exercises.

To summarize the HIT: one set per muscle, full-body workout program with 2-3 weight training sessions per week, 45 minutes per session, using trucks and failure for each series.

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