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Body building tips

How much time it will take to build a good body. Would it take 2 yrs, 1 yrs etc. Please reply
(October 20, 2011)

What are good diet tips for a lean physique?

One of the simplest ways to achieve a lean physique is to maintain a balanced diet inclusive of  all food groups. The healthiest diet for a lean physique will consist of vegetables like celery, spinach, asparagus, lettuce, cabbage, etc. These vegetables act as diuretics and have negative calories which help attain that lean physique quickly. You should also include meats like skinless chicken, and fish in your diet plan. It is recommended that you add fish such as salmon to your list of foods to make a good physique. Also read about best fruits for bodybuilding

Dairy products like no-fat cottage cheese, yogurt and buttermilk will also hasten you towards your goal.

Add low calorie fruits like watermelon, strawberries, cranberries, and pineapple to your diet regimen. Including all the food groups in your diet also ensures that you get adequate nutrients to stay healthy. When to eat and how much to eat is also an important aspect of getting a lean physique. Eat 5-6 small meals in regular intervals, rather than eating 2-3 large meals. Some of the things you should avoid are red meats, white bread, and dairy products like cheese and butter. You also need to cut down on your salt and sugar intake if you want a lean physique. You can also try meals for bodybuilding  

Is protein drink recommended for good physique?

Proteins are the building blocks of muscles, and you need at least 0.75gm of protein per kilogram of your body weight, every day! Meats and vegetables in your diet provide you with proteins, but they are also loaded with fats and cholesterol which can be detrimental to your goal of a good physique. Protein drinks are therefore a good way to supplement your body’s daily requirement of proteins without the addition of harmful fats and cholesterol. Bodybuilders have been using protein drinks to build a good physique without experiencing any harmful side effects. These drinks are easy on your digestive system and the nutrients they contain are readily absorbed by the body. Understand that your body does not store proteins, so if you exercise a lot you need to have a substantial intake of proteins. Muscles get damaged when you exercise and your body uses proteins to repair and build them. If you take protein drinks, the body can rely on this steady supply for its repair work. These drinks are also a good source of energy and are metabolism booster process. The market is flooded with protein drinks to build a good body. To obtain the best results, opt for whey protein drinks.

Are physique enhancing supplements good?

Given the fact that we live in a world where a person’s aesthetic appeal plays a huge role in how he or she is socially perceived and accepted, there is always a burning desire amongst most people to enhance their appearance as much as possible. The use of physique performing supplements is widely used amongst a number of bodybuilding professionals in order to enhance their muscular structure. However, it has been seen that the use of chemically available physique enhancing supplements could prove detrimental to the body in the long run. Besides these, there are different other tips for good physique that you could use.

First and foremost, all tips for a good physique will start with ensuring that you eat the right kinds of foods as well as get the right amount of exercise. Counting your calories as well as making sure that you stick to a strict regime is a very important part of weight loss as well as body shaping, and will be a significantly healthier option as compared to physique enhancing supplements that rely on altering the chemical balance of the body in order to achieve the desired results. Getting in touch with a trainer as well as dietitian is highly recommended in order to understand some of the best tips for a good physique based on their training, experience and encounters with other individuals.

What vitamins are good for bodybuilding?

Leading a healthy life is a very important part of making sure that your quality of life is optimal. Moreover, the fact is that the world we live in today places a huge emphasis on the appearance of an individual. Bodybuilding has a number of benefits that can significantly boost your self esteem as well as confidence levels. However, something that is often overlooked by the average person when it comes to bodybuilding is the fact that a large part of it depends on the nutrition that you consume. Vitamins are an essential part of bodybuilding and each vitamin plays a certain role in muscle building.

Vitamin D for bodybuilding is essential because it boosts the testosterone levels in the body – thereby helping a bodybuilder get through longer cycles of the workout before getting tired. Vitamin E for a perfect physique is also essential in order to chisel the body into the shape you desire. It plays the role of a very effective antioxidant that protects the cells membranes from damage. Consumption of vitamin C for a healthy physique will help in enhancing recovery and growth as well as subduing radical damage affecting the cells. Diets that lack in animal protein lack the essential vitamin B12 for bodybuilding. Vitamin B12 can be found in various forms including tablets from your local medical store. However, remember that the best source of vitamins is your diet, and such tablets are only meant to supplement dietary intake.

Are multi-vitamins for bodybuilding recommended?

Multivitamins are considered important supplements for bodybuilding since they support the body’s ability to use protein to build muscle, help in regulating testosterone and enhance metabolic regulation in the body. Multi-vitamins are used to build muscle. They assist in the body’s process of protein synthesis, helping your body attain maximum capacity for muscle build up. Proteins are the building blocks of muscles and intake of multi vitamins will enhance muscles strength that is essential for body builders.

Multi - vitamins also aids in hormone regulation by producing hormones that are the foundation of muscle growth. The best multivitamins will sustain the body’s natural capacity to create the hormone testosterone. These hormones fall in the anabolic steroid group and multivitamin supplements create biochemical reactions that make a favorable environment for testosterone creation. Vitamin supplements also improve the body’s metabolic regulation, enhancing growth and repair of muscles, muscle recovery and replenishing the bodies after a rigorous workout. Multivitamins also boost the immune system and helps in food digestion, allowing the rest of the nutrition program to work out well.   
The best multivitamin supplements should have a combination of vitamins, minerals and nutrients. They are recommended to bodybuilders because they give the body access to the vital nutrients required to perform at its maximum potential.

Submitted by N on October 20, 2011 at 06:56


“How to build muscle fast” and “how to lose weight” are perhaps the two most commonly asked questions these days. A balanced diet and regular exercise is the only answer to how to build muscle fast and/or how to lose weight.

Let us start with how to gain muscle mass through the right kind of diet. It is important to understand that proteins provide your body with the fuel it needs, and it is the best source of energy that is needed by the muscles. Start with a balanced diet comprising of proteins, fats, carbohydrates and other micronutrients such as vitamins, minerals, and fiber. Fifteen percent of your daily intake of calories should come from proteins, provided you continue to eat a balanced diet. This means that your meals should consist of lean cuts of meat, skinless poultry, low fat, skimmed dairy products, and egg whites. As an alternative to animal proteins, you may want to consume soy-based products such as soymilk, soy granules, or tofu. The diet for bodybuilding for women or men will require minimal fat content, but high protein content as the protein is a very essential part of the muscle building mechanism within the body. A ketogenic diet for bodybuilding refers to a metabolic state of Ketosis – which implies that the quantity of ketone bodies in the blood have reached levels that are higher than normal. A ketogenic diet for bodybuilding is widely used because of the fact that it increases the body’s ability to utilize the fats to fuel the workout sessions. This primarily means that the body will start breaking down the body’s excess fats to fuel the everyday activities – thereby helping the body get toned at a much faster rate. With regards to any diet for bodybuilding – whether it is a paleo diet for bodybuilding, a low carb diet for bodybuilding or even a vegan diet for bodybuilding, they are required to follow 3 simple rules to be effective. The first rule means that one should always favor smaller and more frequent feedings throughout the day instead of a few big meals/ the second rule to be followed pertains to the correct ratios of 40% carbs, 40% protein and 20% good fats. It is important to cycle the caloric levels in order to prevent the body’s metabolism from getting used to a certain caloric level. The method of preparation goes a long way into helping you eat the right kinds of foods and see them performing the functions they are expected to perform. To elaborate, if you are usually used to frying the foods you eat – switch to steaming or boiling them instead as this would immediately help get rid of some of the excess calories that are likely to have put on at this time.

The best way to build muscle mass through diet is to ensure that your calorie intake is lesser than the rate at which your burn those calories. Many weight trainers or body builders claim that the fastest way to build muscle is to pump iron. While exercise routines such as cardio, weight training, and free-weight exercises may help you sculpt muscle, you must also keep in mind that intensity, variety and rest also play an important role when looking for answers to how to build muscle fast.

Body building tips:

Here are some body building tips to get your started.

  • Start by including at least one gram of protein for every pound of your body weight. Do not try to stuff yourself with only protein rich foods. Your body needs the energy from carbohydrates and fats, especially if you combine your diet with intense workouts.
  • Before you start on any exercise routine, check with your physician to ensure that your body can endure physical activity. This is important if you have not exercised before or you are starting a routine after considerable gap. Also, ensure that you do not suffer from any medical condition that maybe aggravated due to exercise or diet.
  • Combine light cardio workouts like running on the treadmill with an intense on the spot sprint. While the cardio activity burns calories, the intensity of an all out run will help build muscle and endurance.
  • You can exercise by targeting specific muscle groups or you can train the whole body with a full workout of squats, push-ups, bench presses, and so on. Isolating muscle groups may cause them to tense or bruise. Exercise caution when completing repetitions on any particular workout. Weight trainers recommend that instead of increased volume of repetitions, bodybuilding should focus on strength to lift heavier amounts of weight.
    While lifting weights will help to build muscle mass, it is important that you stretch those muscles before and after each workout session. This will prevent injury to the muscle and preserve flexibility.
  • Variety is important to body building. Consult your trainer and alter your routines every few weeks. Keeping a journal of your workouts can help you track your progress and plan your sessions.
  • Recovery is as important as exercise. If you are exercising regularly three days in a week, make sure that you have a complete rest day before you start again.
  • Try to practice a stress free life. Anxiety, stress, and nervous activity can all produce hormones that lead to fat deposits.
  • The best and most effective tips for a good physique as well as tips for good physical health will require you to pay close attention to the kinds of foods that you eat and the amount of exercise that you get. Avoiding any kinds of fried or fast foods is always a healthy start.
Submitted by N on October 19, 2010 at 12:06


Advice for Body building 

It entirely depends on you, for it is how much time your body and you take to mould in that shape. To make a good body exercise is not the only factor; diet also plays a very important role. Firstly try and achieve your ideal body weight, avoid being overweight or underweight. Exercise is a very essential and crucial factor to build a good body. Depending on the type of muscle you want to build work in that area, for example if you want to build your biceps then triceps then weight lifting and pull ups would work best and if you want to have your packs in the abdomen then crunches shall be very helpful. Workout daily at least an hour for best results and concentrate on a well balanced diet. Avoid eating junk foods, oily foods, too many sweets, processed/refined foods, too much caffeine, caffeinated beverages, carbonated beverages, colas and sodas. These food items would provide undesired excess calories with no significant nutrients which tend to get converted in to fat with the course of time. Drink lots of water and eat lots of fresh fruits and vegetables. Focus on whole cereals, grains and its products, pulses, sprouts, yoghurt, milk, fish and eggs as these foods would help in body building process.

Submitted by S M on April 3, 2008 at 05:04


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