Best Bodybuilding Workout Routines For Skinny People

Do you want to know the best bodybuilding workout routines for skinny people? If so, read on and I will help you out as much as I can.

Best Bodybuilding Workout Routines

It is important to do understand that when you are on the search for the best bodybuilding workout routines. That a workout is only as good as the time it takes your body to adapt to it. If you are in your first year of training this isn’t so important. But if you have been training any more than a year, you need variety in your bodybuilding workout routine. (this is probably why you are reading this so excuse my stupidity).

Best Bodybuilding Workout Routines For Skinny People

Generally speaking, skinny people do not have as good as recovery ability as naturally larger people. Which means you should avoid traditional bodybuilding workouts, such as one body part a week. This is usually to much volume on a muscle in one session.

Therefore the best bodybuilding workout routines for skinny people should have some form of frequency. Full body workouts, done 3 times a week work well with this rule. Or upper and lower splits can also work, depending on your body type.

Another thing that the best bodybuilding workout routines for skinny people should have, is plenty of is big compound movements. This is due to hormones, as skinny people may not have as much natural testosterone or growth hormone in their system. The bigger movements such as squats, deadlifts, rows, bench etc. Will elevate natural testosterone levels, which is essential for helping skinny people put on muscle mass.

Avoid Cardio

This may not seem relevant for the best bodybuilding workout routines for skinny people. But skinny people should avoid to much long steady state cardio. This is because long cardio sessions can turn your body catabolic, which means your body starts to use muscle for energy in this state. Which I’m sure you will agree is a disaster. Just do enough for health and fitness, but no more than that.

Use Shorter Workouts

Thin people should aim to keep their workouts shorter than an hour. As workouts longer than an hour can also turn your body catabolic. Besides, if you are working out for longer than an hour, you are probably not working hard enough in the gym. Or spending to much time watching that female doing deadlifts.;o)

If you really need more gym time in a day, you may be best doing two workouts in a day, with at least an hours break in between. You stress hormones will have returned to normal after an hour.

Eat Eat Eat

If all else fails, just keep eating. You would not believe how many times you hear people complain about being skinny or a hard-gainer. Then lose that title when they start to eat more. The biggest problem I find is that thin people tell me that they eat looooads.

Then when you actually get them to write down what they eat, it really isn’t that much. Therefore you need to find out your basal metabolic rate, to find out how many calories you need, to live each day. Then add at least 500 calories to that number per day.

The simplest way to start is by keeping a food diary to spot any problems areas. It is a pain keeping a food diary. But works very well at putting on some muscle, so might as well give it a try. Remember if you’re not eating, you’re not growing!

Source by William Coulter

Best Bodybuilding Workout Routines For Skinny People2019-11-01T06:36:57-06:00

Reasons Why Body Weight Training Rocks!

In my opinion nothing beats a well rounded body weight training routine in order to get the maximum results. When I first started exercising I lifted weights and ran like most people. No more. Since I’ve discovered the joys of bodyweight exercises in all their forms there is no looking back. Below are some reasons why I believe bodyweight training is the best.

They’ll improve your athleticism – Body Weight Training forces you to work your entire body as a unit. When your muscles work well together, you’ll athletic ability will improve also. Try it and see.

They’ll build unreal strength – Think of the animals in the wild. None of them lift weights, but all posses animal strength that most weightlifters can only dram off. A gorilla, for example, is anywhere from six to twenty times as strong as a man. Another example are gymnasts. They only train with bodyweight exercises, yet they are ungodly strong. Have you ever seen a gymnast perform an iron cross? This is real strength. You just can’t build this kind of strength with weights.

They’ll build strength, endurance and flexibility all at once – Training naturally with your own bodyweight will build all of these qualities at once. When you train with weights you’ll build strength, but it will only be good for lifting weights. Strength without endurance and flexibility is hollow strength. I’ve seen more than a few bodybuilders who can’t even hold a post in a yoga class for 5 seconds. That’s not a sign of health in my opinion.

Body Weight Training burns fat like nobodies business – This one should be obvious. Working muscles burn fat. The more muscles an exercise works, the more fat you’ll burn. This is why bodyweight exercises are such effective fat burners. You’re never isolating muscle groups. Often your working ALL of your muscles at once.

Bodyweight exercises work neglected parts of the body that other programs miss – I can think of two examples here. Bodyweight training has some fantastic exercises for the back and spine. In particular exercises that allow you to bend your back backwards. Back bending is the key to a healthy spine. Other exercises really focus on the neck which is very important. Your neck must be strong enough to support your head. Weak necks leads to poor blood circulation, headaches, migraines and poor posture. When you see an old person with a stooped posture, the “stooping” started when their heads started to fall forward due to a weak neck. A strong neck is also important as far as injury prevention goes. If you are in a car accident it can save you from whiplash, not to mention a broken neck and paralysis.

They’ll save you time – As you’re working your entire body at once it’s possible to get a complete bodyweight routine in under 30 minutes.

Great for Men and Women – Body weight training allows you to train you body naturally. This means that men become more manly whereas women will acquire a “fit ‘N’ sexy look. Besides looks though both will gain great strength, endurance and flexibility.

They can be done anywhere – All you need is a little bit of space to perform bodyweight exercises. This means you can do them at the office, at home, in jail, outside, where ever you happen to be. The world is your gym!

Great for travelers – When most people are on vacation, the last thing they want to do is to track down a gym. With bodyweight exercises you don’t need to. You are the gym!

For all of these reasons I believe that a system of body weight training is the best thing you can do for your body. Try training naturally for a week or two to see what I mean. I’m sure you’ll become converted, just as I have.

Source by David Nordmark

Reasons Why Body Weight Training Rocks!2019-10-31T09:14:20-06:00

The Correct Way To Live The Bodybuilding Lifestyle

We all know the perma-bulkers (or Permanent Bulkers) – the men in the gym who are on a perpetual bulking cycle. They are always trying to put on weight at all costs. You’ve never seen a sliver of muscularity on them. Yet they walk around, feeling big as a house, talking about their bodybuilding lifestyle.

But they are not bodybuilders. They are perma-bulkers.

Bodybuilders train to add muscle, while maintaining a lean enough body fat percentage to allow others to actually SEE this muscle. Bodybuilders eat for muscle, and train for muscle. But they also train and diet so that they can SEE this muscle. Bodybuilders look like they’re a work of art, carved from granite and a human sculpture for all to admire. Perma-bulkers are the opposite; they are sweaty, heaving masses of humans, pounding out the weights and throwing back the cheeseburgers. They do no cardio, and they curb no calories. They are animals, without a doubt; But different animals from bodybuilders.

Health? Fuggetabout it. Perma-bulkers are walking heart attacks waiting to happen. They often have high blood pressure, poor cholesterol readings, and a belly full of very unhealthy things. You don’t see many old perma-bulkers.

Why perma-bulk? It’s easy. You don’t have to watch what you eat. You can train heavy. You get to avoid cardio. You can walk around “as big as a house” and you do feel intimidating. If you choose to live your life as such, that is okay. But you just never claim to be a bodybuilder. Real bodybuilders have little respect for perma-bulkers, as they are seen as undisciplined beasts.

Don’t be a perma-bulker. If you see a perma-bulker, warn him. Let him know that the rest of us are not silent because we’re in awe of his mass and power. It’s likely that we don’t want to be seen talking to him. If you see him at the buffet or cafeteria, gently steer him to the salad bar, or to some lean meats. Perma-bulkers don’t need that fourth croissant, and they don’t need the third hot fudge sundae. If you see him in the gym, steer him away from the dead lift cage to the Stairmaster once in a while. For while it may feel good to be BIG, it doesn’t look good to the rest of the world. And, as bodybuilding is by definition a visual sport, it’s time that perma-bulkers comply.

Source by Dane C. Fletcher

The Correct Way To Live The Bodybuilding Lifestyle2019-10-28T08:51:24-06:00

RevAbs – An Alternative to Boring Abs Workouts

Everybody wants them. Chiseled abs like Brad Pitt’s in Fight Club, the lean, rock hard stomach that Gerard Butler had in 300. Millions of people have agonized through countless crunches and situps, straining and sweating as they seek to develop a brutally lean and shredded core. Endless books have been written about how to acquire them, fitness magazines write article after article to reveal the truth, while fitness gurus promise to reveal the secret that will blast off the fat and reveal iron abs within a short period of time. Yet despite all this attention, the secret behind developing perfect abs seems as elusive as ever. Which prompts us to ask: why will Brett Hoebel’s RevAbs prove any more effective?

First off, Mr. Hoebel clearly knows what he’s talking about. Have you ever been to a gym and seen a fitness trainer there who slouches around, huge belly leering over their belt buckle, clearly out of shape and yet still dispensing advice to novices on how best to adjust their grips when benching over 400 lbs? Why would anybody believe a word these guys say? Brett however is lean, cut, chiseled, shredded and blasted. With a stunningly low body fat percentage, his body is not only highly developed but balanced; from shoulders to back, from his killer abs to his legs, the man has been not only conscientious about developing his abs, but clearly has a holistic, balanced approach to fitness in general. When he promises that he knows how to get your abs into lethal condition, you just have to glance at his physique to believe him.

Second, Brett has figured out a number of extremely effective and basic techniques that when used in conjunction seem almost guaranteed to help bring out your abs. In today’s competitive market place, fitness experts seem to believe that they’ll have no credibility unless their techniques are esoteric and complex, resulting in bizarre routines that while novel seem to have lost track of the basics. Not so with Brett. Not only does he stick to a core group of routines that attack your abs from all angles and with maximum intensity, but he repeats them three times, ensuring that your ab muscles are burnt and shredded completely by the end of the workout.

What sort of routines, you ask? What are these fantastic exercises that will cause your abs to swell up like tennis balls as the fat melts away? Well, Brett is very clear in that the most important part of his routine is having decided to exercise in the first place, having decided to commit to working out. From there, that established, he leads you through some five or six workouts, ranging from the classic plank (press up position, resting on your forearms, back straight, for a whole minute) to sliders (scissoring from lunge position to lunge position, going deep and never resting) to side plank, the cobra (lie down on your stomach, rear up your shoulders, chin tucked, arms out to the sides like a sky diver plunging toward the earth) and more. Each of these is carefully described, so that when you perform them you get the maximum benefit from each.

Does this workout routine work? In the end, as Brett himself says, that’s up to you. But if you give it your all, follow his advice, and put in the sweat equity, than the odds are indeed highly in favor that in sixty days you’ll see dramatic results.

Source by Pablo Bressan

RevAbs – An Alternative to Boring Abs Workouts2019-10-24T05:39:13-06:00

Bodybuilding Diet Plan – The 5 Things You Mustn’t Neglect to Achieve Results Fast

Nutrition is the most vital component of building muscle, but is sometimes overlooked. The reality is that, you might not be able to establish new muscle tissue if your body does not get the right nutrients.

An important thing to keep in mind is that you need to consume more calories than what you would normally use daily. Although, this doesn’t mean that you should lean towards eating junk food. Having a better grasp of nutrition will be necessary in order to plan meals well and ultimately build a strong physique.

The Rules of Good Nutrition

1) Having a diet which is well balanced

The three crucial nutrients that you need to have in your bodybuilding diet plan include protein, carbs, and fat. As a general rule of thumb, your daily calorie intake should come from 60% carbs, 30% protein, and 10% fat. Remember to include a number of food items within your diet from each of the food groups.

Dairy products such as milk and cheese are nutrient-dense, although it will be best to limit their intake as they are high in saturated fat and simple sugar. Vegetables and fruits on the other hand are packed with essential nutrients, and you’ll require about four to six servings of these each day.

And, also beans, nuts, poultry and meats are rich in protein and are great sources of foods for building new muscle. Carb rich grains are yet another thing worth including in your body building diet plan. While, junk food still needs to be reasonably limited.

2) Have six small meals with protein

Eating more often in smaller serving sizes works best so that your body can take in all the calories you eat. Instead of having large meals for breakfast, lunch and dinner, split them up into six smaller portioned meals spread across the day. Where, Protein needs to be be added to each meal.

3) Drink lots of fresh water

A daily aim of half a gallon p / day is what you will want. A bodybuilding diet plan requires adequate water. Not only is your body made up of 70% water but it is crucial for digestion. Remember to drink around about one liter of water as you workout. This will provide enough hydration for the body.

4) Take multi-vitamin or mineral supplements

You may wish to include some essential nutrients to what you are already eating via supplements. But, realize that fruit and veggies can provide enough vitamins and minerals without the need for supplements. It’s only really when there are not any fresh products available.

5) Purchase and store good food

If you aren’t used to purchasing fresh food, change your habit today and include more of them in your bodybuilding diet plan. When you buy fresh meat, choose leaner cuts with less amount of fat. You can also purchase organ meat like heart and liver which are excellent sources of protein, vitamins, and minerals.

If you’re not going to use the meat within two days, freeze it. Label the meat so that you will know the how old it is. When buying poultry, buy large birds, and freeze if you are not planning to use it immediately. Buy fresh and firm fish with shiny and bright skin. Refrigerate them and consume within two days. When it comes to fruits and vegetables, buy firm ones in different colors. You can refrigerate the vegetables for up to a week. But store your fruits in room temperature.

Plans for Bodybuilding Diet

Here is a sample food list which you can follow to build your muscle mass.

* Ideas for breakfast

A cup of porridge

Omelet made from egg-whites

* Ideas for lunch

Meat sandwich with salad

stirfry beef

Roast pork 21.5 pounds

* Ideas for snacks


Carrot sticks or cherry tomatoes

To sum it up, having a good bodybuilding diet plan will keep your muscle-building goals on track and also helps to avoid junk food cravings.

Source by Jeremy G. Thomas

Bodybuilding Diet Plan – The 5 Things You Mustn’t Neglect to Achieve Results Fast2019-10-23T08:46:59-06:00

Gain Muscle The RIGHT Way Using Bodybuilding Principles

Pretty much every person on the beach would love to stroll down the footpath with bulging arms that filled up his sleeves and ripped thighs that made individuals get out of the way when they saw you coming. This can only be accomplished through the principles of bodybuilding used to build up a ripped and muscular physique. Unfortunately, people who are looking for this outcome never fully achieve it since they neglect to take in some essential principles from onset. Body building is as quite a bit of a science as it is physical activity and these principles must be stuck to on the off days that you need genuine results.

Bodybuilding diet principles are something that we can truly gain from in attempting to shed pounds or attempting to pick up muscle. When I discuss bodybuilding diet principles I am truly discussing the way that a bodybuilder will eat for either muscle gain during the off season or for fat loss amid the run up to a competition. An eating regimen for bodybuilding ought to be balanced and ought to give, other than the three full scale macro-nutrients, every one of the vitamins and minerals. The significance of drinking enough water ought to likewise be accentuated in the eating regimen for bodybuilding.

Year back bodybuilders would simply eat like crazy in the off season and then diet hard during the run up to competitions yet that does not happen as much any longer. The issue was that they would have the opportunity to gain fat while also gaining muscle and would lose too much muscle consuming less calories down in light of the fact that it is difficult to lose fat without losing muscle at the same time.

In the event that we take a look at the off season diet for a bodybuilder we will see a high protein and high carb diet with moderate fat. This is to ensure that there is sufficient protein to grow more muscles while in the meantime there are loads of carbs to give vitality and rebuild those glycogen stores in the muscle cells for the overwhelming and hard workouts to gain muscle.

The bodybuilding diet plans make the bodybuilder to get prepared for competition and this makes training truly difficult. One of the genuine issues with consuming fewer calories is that you are losing energy, you have to pick up energy by smoldering off fat and the body just likes to do this in starvation mode. The bodybuilder getting cut, or eating less carbs, will be eating lots of protein still to keep up muscle and build whatever muscle can be built while looking for fat for vitality. The huge change is the drop in carbohydrates. In spite of the fact that this is the diet the bodybuilder is attempting to drop carbs a lot and this is called carb exhausting.

We can take in a considerable measure from a bodybuilding diet principles on how bodybuilders eat to lose fat and eat to build up muscle and you can apply some of these principles by ensuring that on the off days which is your rest days that you are dieting you are not living that eating regimen but rather cycling your eating as indicated by the season and your objectives.

With all this been said, following the bodybuilding diet principles can help bodybuilder to gain more muscle as well as weight.

Source by Kurvin N Belle

Gain Muscle The RIGHT Way Using Bodybuilding Principles2019-10-21T10:28:06-06:00

Reactive Hypoglycemia and Weight Training: What You Should Be Eating!

If you are anything like me when it comes to weight training, or exercising period for that matter, you hate to miss a workout! When I first started having problems with Reactive Hypoglycemia or Idiopathic Postprandial Syndrome, it affected everything!

I could no longer eat like before. I could no longer train hard like before. I had no idea what was going on, what to do and couldn’t seem to get a straight answer from anyone on what I should be doing… and yes, anyone included my doctors!

So, I had to try and beat this thing on my own. The dizzy spells, the panic attacks, the hypoglycemic episodes, the weakness, the fatigue, the shakes, the heart palpitations… and, well, I did!

I didn’t get the right formula in a day’s time! It literally took almost 2 months to get my diet nailed down and for my body to adjust.

I researched everything on the net. I talked to dietitians, nutritionists, bodybuilders, personal trainers and honestly tried to avoid doctors, they only seemed to make it worse!

For the sake of keeping things short, and getting right do the heart of what “works” (for me anyway), I found that a diet high in fat, protein, fiber and very low in carbohydrates kept me from having any episode at all! That’s right! My diet eliminated my episodes all together and for good!… but don’t ask your doctor(s) about this, because chances are they have no idea and only want to stick you on some medicine!

Hopefully by now you know that eating refined foods, simple carbohydrates and sugars, caffeine and alcohol will cause you (a person with Reactive Hypoglycemia or Idiopathic Postprandial Syndrome) to have an episode. However, if you are working out, you are definitely going to need some carbohydrates right?… Complex carbohydrates that is!… but getting the perfect amount and knowing how to eat them is key!

What I did when I first changed my diet was to go on the Ketogenic diet for about 5 days straight. (You should research the Ketogenic diet more. Basically it’s a diet that gets your body to switch from burning carbohydrates as a fuel source to burning fat as a fuel source.) I recommend not working out and consulting someone knowledgeable about this diet (or your physician, if they truly know about it) before doing this.

I can’t tell you how long you will need to stay on the Ketogenic diet, it will vary from person to person. However, after you think you have reached ketosis (the state where your body is burning fat as an energy source), you should be ready to re-introduce small amounts of complex carbohydrates (raw oatmeal) back into your body to help you through workouts. If you are going to be training, and especially training hard, you will need some form of carbohydrates.

Making the switch from carbohydrates as a fuel source to fat as a fuel source will not be fun at first! You will be tired, cranky and have zero energy! However, your blood sugar is stabilizing. Again, consult with someone knowledgeable about this diet before you begin.

Now, once you have gone “x” period of time on the Ketogenic diet (amount of time depends on individual), start having some small amounts of complex carbohydrates in the morning such as raw oatmeal (quarter to half cup with butter and/or coconut oil if you are weight training). The important thing here is to eat this with butter, some heavy cream and/or a tablespoon of coconut oil. This will slow down the absorption of the carbohydrates and keep your insulin levels from spiking. This is crucial to avoiding a reactive hypoglycemic episode. So remember that as a general rule; whenever you eat complex carbohydrates, make sure to eat them with fat.

Depending on your day, and how intense your workout will be, you may want to have a quarter to half of a sweet potato at lunch with butter and a tablespoon of coconut oil. Along with each meal, have some protein and fats like steak, cottage cheese, whey protein, peanut butter, etc. (I have a sample diet on my website.) You will want to eat small, frequent meals about every 2 to 2 and a half hours. Your body will adjust and you will be back to feeling normal.

Now, it’s workout time, what do ya do? Well, remember, your diet has to always fit your activity. So, you have to take in enough carbohydrates to get through your workout (think about intensity and the length of time you will be training), but not so many carbohydrates you kick your body out of ketosis (that whole deal where your body is burning fat as an energy source). Your complex carbohydrates from breakfast and lunch may work fine, but, if you are doing high intensity training, you may want to try eating 2 to 4 glucose tabs while working out. These tabs are made of Dextrose and are immediately absorbed and will be used immediately for energy to help you get through your workout.

Now, if you are eating every 2 to 2 and a half hours a day, you will be eating about 7 meals a day give or take, and only 2 of those meals will include small servings of complex carbohydrates depending on your workout for the day. The rest of the meals should include foods like, whey protein shakes, cottage cheese, steak, eggs, fish, bacon, almonds, peanuts, peanut butter, decaf coffee with heavy cream, etc. (For more information on a sample diet, see my website.)

There are a lot of unknowns in all of this because obviously every individual is different. It make take some people 5 days to reach Ketosis and other people 10 days to reach Ketosis on the Ketogenic diet. Some people may do just fine with a half of a bowl of oatmeal in the morning for their workout others might need the quarter to half sweet potato and the glucose tabs. You will have to learn by trial and error what works for you. Keep a detailed food journal and tweak your diet as needed, but remember the key points here. Don’t eat sugar, refined foods, simple carbohydrates, caffeine or alcohol. Eat more fat, protein, fiber and when you do eat your small amounts of complex carbohydrates, eat them with fat. Eat small meals 2 to 2 and a half hours throughout the day, and be consistent! This is the key to stopping your episodes!

Source by Elvis Jackson Jr.

Reactive Hypoglycemia and Weight Training: What You Should Be Eating!2019-10-20T06:21:53-06:00

Six-Pack Abs Exercises

Sit-ups and crunches are mainstream methods of attaining six-pack abs. On the otherhand, the chest-to-knees exercise is a harmful exercise for your back. On the contrary, working with some complex moves (excluding crunches and sit-ups), coupled with nutritious diet can help in achieving the six-pack abs desired by most.

Listed below are six exercises for achieving those ripped six-pack abs:

1. Pull-up

Clasp the pull-up bar a bit wider than length of shoulders. Now bend your legs behind, take the shoulder blades in a downward and backward position, cross the feet, tighten your abs and squeeze the buttocks. Now follow these steps:

– Pull the entire body upwards till the collarbone is at level with the bar

– Repeat the exercise

– Perform 3 reps for optimum results

– Take one minute of rest between each rep

2. Medicine ball slam

Hold a medicine ball and keep it above your head.

– Maintain an upright posture

– Throw the ball downwards with full force

– Repeat the exercise in 3 reps

– Take one minute of rest in between.

3. Ab-wheel roll-out

The individual should position himself in a kneeling position. Hold an ab-wheel’s handle keeping the shoulders and hands in sync. Now move the hips forward while rolling this ab-wheel outwards. Just an arm movement is required; keep the back flat at all times. If the body gets misbalanced, it’s time to stop the exercise.

– Repeat the exercise in 3 reps

– Take one minute of rest in between.

4. Pall-off press

Hold a D-handle and connect it to the cable cross machine. Fix the pulley to chest height. Stand at a two feet distance and pull the handle to your chest. Push the handle in a straight line so as to maintain the position of the exercise. Return the handle back to its original position.

– 10 reps for each side

– Take one minute rest in between

5. Barbell landmine

The barbell is stuck between two walls in the corner. Hold the barbell by its one end and bring it close to your chest. Using both hands, press barbell out from the chest with laced fingers. Keep the arms in line, move the shoulders to one side and onto to the other. Now, return to original position.

– Repeat this exercise in 3 reps

– Take one minute break

6. Pendulum

With back on the floor, raise the legs to a 90 degree angle, analogous to a right angled triangle. Keeping the legs straight up, bring them down on the floor to left and then right. This technique hurts quite a bit in the gut.

– Repeat the process multiple times

– Take one minute break

Source by Umar Asad

Six-Pack Abs Exercises2019-10-19T06:58:58-06:00

Diet Secrets For Bodybuilders

Weight training increases your body’s calorific needs. The extra calories will go towards building muscle and improving your body shape. It is not enough to just pump iron and work out the different exercise machines at your gym, you also need to take care of your body’s need for extra nutrition and calories during this period.

A good diet helps in muscle growth and recovery from fatigue after exercise. Also, as your muscles develop and grow your dietary needs will keep changing. You may have to eat more and modify the calories consumed from week to week.

How do you keep track of diet and nutrition while building muscles?

Your first friend in this journey are your bathroom scales. You have to keep track of your weight on a regular basis.

Are you gaining weight?

Despite working out and eating well if you are still not gaining enough weight may be your diet needs to be changed.

Check yourself in a mirror.

Are you gaining weight mainly on your buttocks? Some foods settle as fat around the waist. Some people find that their bellies are growing bigger. So you will have to change what you eat to eliminate the excess fat deposition.

Measure using body fat calipers

Use calipers to measure your fat every 2 weeks. This helps you know whether you are gaining fat or muscle. Use the right equipment and help from experts to measure this and chart it to track progress every week / month.

If the diet is right you will gain muscle mass and no fat. In fact your body fat will be converted to lean muscle. If you don’t enough your muscle itself will suffer a breakdown which is not the aim of your bodybuilding diet. So eat according to the needs of your body.

Make your own diet and nutrition program

To gain weight you need to eat more calories than what you burn off due to metabolism and exercise. Now calculate how many calories you are burning off due to exercise and your normal body functions. Some folks have a naturally high metabolic rate. They need to eat more than those with slow metabolism. You will need to eat a little extra to start building muscles. Once you know the amount to eat extra you will have to decide the type of foods to consume. Some foods just don’t work. Replace them with other alternatives that work for you.

Many muscle-building programs have detailed nutrition plans, recipes and blueprints to follow during the weight gain and muscle-building phase. Just use the listed recipes to include in your diet chart. Just vary the several alternatives listed so you don’t get bored by eating the same foods.

Source by Cumba Gowri

Diet Secrets For Bodybuilders2019-10-17T07:03:16-06:00

What 5 Years of Bodybuilding Taught Me About Tackling Mondays

It’s not what it is in the working world, that’s for sure. It’s not the day where everyone drags their feet into the office, bags under their eyes. It’s not the day people sit in front of their computers and start complaining about what a long week it’s going to be. And it’s definitely not the day that people dread.

In fact, it’s the complete opposite.

In the fitness world, more specifically the world of bodybuilding, Monday is chest day. Monday is a national celebration. Monday is the day the gym is the most packed, every bench is taken, and every single person is hyped up on pre-workout eager to work their favorite body part.

I’m actually not joking.

Chest day is a real thing, and it’s every Monday, of every week, 52 weeks a year.

For 5 years, I lived like a bodybuilder.

When I was 18 years old, I graduated high school barely weighing over 100 pounds, severely malnourished from years of not knowing that I had Celiac Disease - an allergy to gluten. By the time I turned 23, I weighed 170 pounds, carried almost no body fat, and was a fitness model.

In fact, I told the story in one of my earliest answers on Quora, and it went viral. Front page of Reddit and over 1M views.

I can tell you from first-hand experience that the gym community loves Mondays. Monday is actually the best day of the week, because no body part is as fun to lift as chest (well, maybe biceps). Walk into any gym on a Monday and you’ll see all the benches taken. Spend enough time in the same gym, and you’ll overhear conversations of lifters on a Monday: “Man, I’ve been looking forward to this all weekend.” There is no complaining that it’s Monday. There is no, “I wish it was the weekend again.”

Do you know why? Because the weekend was maintenance, and calves, and forearms, and all the little things you don’t get to hit during the week. The weekend is actually less fun than a Monday.

When I started my first real job out of college, and decided I didn’t really want to make bodybuilding my life, I was floored by the difference in mentality between the gym and the working world. Mondays, to everyone else, were National Complaining Day. Instead of hearing the screams and shouts of hundreds of pounds being pressed toward the sky, there were whines for the weekend and wishes that it would be Friday already.

I learned a lot of lessons from my years as a bodybuilder.

For five years, I ate six meals a day.

I lifted for 2-3 hours a night. I slept a full eight hours, for maximum muscle recovery. I walked around with a gallon of water filled with strawberry BCAAs. I sat in my college creative writing classes flexing my calves, hoping to build muscle while we talked about Hemingway. I carried rice cakes around with me in my backpack, so that I’d never enter a catabolic state. I didn’t party. Didn’t drink alcohol. And diligently tracked how many grams of protein, carbs, and fats I was eating on a daily basis.

To know more about fitness on Monday go to this link

Source by Hardeep Singh Anand

What 5 Years of Bodybuilding Taught Me About Tackling Mondays2019-10-17T07:25:16-06:00