The Best Foods for Bodybuilding

The Best Foods for Bodybuilding

There are two major reasons why obesity is on the rise. People are not moving their bodies (exercising) and the consumption of processed, high fat foods is skyrocketing. Bad food choices are a key factor that seriously increases your weight and creates a multitude of health problems. Beer and chips do not create muscle!

You need not to go Mars however to find something special to bulk up and build your muscles. You can find the most powerful muscle building foods in your local supermarket.

Identifying Bad and Good Foods

The simple logic to finding good food is - looking for food that is high is value such as protein, the right amount of carbohydrates and good fats, vitamins and minerals.

Bad foods are generally foods that are ready to serve in 5 minutes like - burgers, pizzas, hotdogs, various forms of pre-cooked and processed meats, battered fish and chips, potato chips, ice cream, cold drinks and sweet dishes that contains high volume of sugar. Alcoholic beverages like beer and wine also add a huge amount of unnecessary calories to your body.

Before we move forward, we need to know, what kind of food builds your muscles? Well, the answer is those that are protein rich. Only a protein rich diet can build your muscles by supplying the necessary amino acids to complete the protein chain for successful muscle building. Basically, our body requires a number of proteins to build muscles, so it is essential that you consume different proteins in order to complete the protein chain.

Here is a brief list of those foods that can help you to bulk up:

Eggs

This is an affordable and very useful protein source for body builders. The main benefit of egg protein is that it absorbs very quickly and gives you amazing results. But keep in mind that you should only have the egg white not the egg yolk, as egg yolks contain large amounts of cholesterol. Usually, one egg contains 50kcal with 84% of protein, 0% fat and only 8% of carbohydrates. It is cheap and a very good staple food for bodybuilders.

Turkey and Chicken

Both are excellent sources of lean meat. Red meat is good for muscle building but it has some drawbacks. You can't consume red meat in large volume, because it creates digestive problems and other issues - whereas chicken and turkey don't cause those problems. Usually, a chicken or turkey breast contains 9 grams of protein (approx) and they are a very good source of vitamin B and phosphorous.

Fish

Fish is another great source of protein and it contains nearly 0% carbohydrates. It should be a regular part of your diet. Fish not only contains protein, they also contain several other important fatty acids like omega -3. Omega-3 and other essential fatty acids keep your heart healthy, is great for your skin and for maintaining brain function (and intelligence). It also very good for your eyes. If you are trying to reduce your weight, then you can't eliminate fish from your diet as fish oil is very good for reducing fat. Fish is easier to digest than beef or pork. Just don't have it battered!

Other foods

Other high protein food include nuts, legumes and beans, cheese, red meat, yogurt, and spinach, which all work very well for muscle building. You must also hydrate your body with plain water at regular intervals to avoid dehydration. For serious body builders, check out the range of protein powders to give you a real muscle building edge. Coupled with a fruit and berry shake, these can improve your efforts ten fold.

Female Bodybuilding Fitness - How to Start

 

                                                   

Female Bodybuilding Fitness - How to Start

                                                                                                                                                                                                                                                                                     Female bodybuilding fitness can be daunting for the beginner. Where to start? How to learn muscle building quickly and effectively? How not to waste time getting no results? Here are some excellent basics you need to learn about female bodybuilding fitness which should propel you to seeing the results you want to see quickly and effectively.

1. Weightlifting.

Obviously to build your muscles quickly, lifting weights is going to be what gets the job done. Don't be intimidated by weightlifting! It is very straight forward and you can catch on how to train properly very quickly if you follow the right advice and routine. Basically you have a bunch of different muscles you will be training. You will split those muscle groups up into different days (one day you will train your chest, your triceps, and your shoulders for instance. This is just an example of a common split.) And then another day you will train a different set of muscles. Once you have it all on paper, know your routine, then you can pick up the weights and go at it.

2. Eating.

What many newcomers don't realize is just how important eating is to female bodybuilding fitness. It's not about "dieting", more than it's about eating the right foods at the right times throughout the day. Eating properly (the right amount of protein/carbs/and fats throughout the day) will make the difference between barely average results to outstanding results. Once again, eating is not hard to figure out once you have a good plan in front of you.

3. The Routine.

To see results quickly and not waste time with your training, a good routine is essential. A routine will consist of a workout program and eating recommendations. The workout program will consist of a body part split to follow and the proper number of sets and reps. An eating program will consist of the right portion and combination of food to eat to put on muscle while getting lean.

Bodybuilding and Fitness Training Tips For Women

                          

Bodybuilding and Fitness Training Tips For Women

                                           

Are you tired of feeling like jelly in your skirt? Did you get rid of all your short sleeved dresses because your arms were just too wobbly? Well there is still hope for you as long as you're willing to work for it.

I spent all my money on thigh firming creams and on slimming belts but nothing happened. That's when I decided to do things the old fashion way; work out. I wish there was a pill to swallow that is equivalent to 20 minutes of cardio but there's none.

You do need to realize that it's the fat deposits underneath your skin is what's causing all your problems. As long as your lifestyle remains the same, all the exercise in the world won't make a difference.

By now I believe the amount of fat in your body is actually more than enough. This means that you should reduce your fat intake as much as you can without cutting it out completely. You should also avoid taking carbohydrates in the later part of the day.

Your body will not burn any fat until it has first of all burnt all the carbohydrates and glycogen stored in your body. For this very reason, you should also not eat before a workout. Your major focus should be burning down your fat storage and building more muscles. It is these muscles that will give your body a much more firm look. First things first, modify your diet. Your food should be rich in proteins that'll facilitate the formation of new muscle tissues.

Carbohydrates will give you the energy you require when you start working out but as I said earlier, watch your carbohydrate intake. Your fat intake should be highly minimized but not entirely neglected. Try having some nice chicken roast and not deep fried drum sticks. Drink plenty of water to aid in your digestion, waste removal and to regulate your temperature.

Now that you know what to eat, it's now time to pull out your gym shoes. There are exercises that concentrate on a specific muscle group. For firm arms, your exercise will be different from those done to get a firm ass and thighs.

Squats are a good exercise for working out your ass and thighs. With your feet apart, and a barbell on the rear part of your shoulders, bend your knees and go all the way down. You can make this exercise more effective by slowing down your upward and downward motion. This removes the advantage created by motion and the only thing you have working for you is your muscles.  The leg press, leg curl, hip abduction and adduction are also good examples of exercises that can firm your thighs within no time.

Weights go a long way in firming your arms. Just simple lifts can go a long way in putting your arms back in place. However, the arms are the easiest part of the body to over train, leading to injury. This is because nearly all other exercises involve the arm muscles to a certain degree.