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BodybuIlding Tips for Faster Results



Men who are into bodybuilding and strength training often wonder if they are doing everything they can to achieve optimum muscle growth. In order to get rock hard abs, big biceps and strong muscles, you have to do a multitude of things for faster and better results. There are things you have to do inside the gym while others need to be done outside. If you want your muscle building program to succeed, pay attention to these bodybuilding tips.

1. Proper diet

Your body needs proteins and other nutrients in order to build muscles. Unless your diet provides the nutrients needed by your body, you will never be able to develop bigger muscles. Your diet is an important factor for bodybuilding success.

2. Sleep and rest

Your body grows big while sleeping and resting, not while you are working out in the gym. When you lift weights, minute tears occur in the muscles. The body rebuilds itself while you sleep, making your muscles bigger and stronger. If you don’t give your body time to rest, your hours at the gym will be totally wasted. Use this bodybuilding tip to give your muscles a chance to grow.

3. Overload your muscles progressively

The human body learns to adapt quickly. If you keep on lifting the same amount of weight for weeks and months, your muscles will become conditioned to handle that much weight and will stop growing. Continually challenge your muscles by increasing the weights you lift or doing more reps. This will push your body to build more muscles.

4. Perform compound exercises

Hit two birds with one stone by doing exercises that stimulate more than one muscle group at a time, such as deadlifts and squats. Compound exercises have a positive effect on the entire skeletal system as well as the muscles.

5. Warm up and stretching

BodybuIlding Tips for Faster Results

BodybuIlding Tips

This bodybuilding tip is often ignored by men who want to get started on their workout right away. Warming up your muscles and stretching surrounding tissues can help prevent injuries. Be sure to stretch before, during, and after your bodybuilding workout.

6. Avoid overtraining

Too much weight lifting can be bad for muscle development. Many men who workout long and hard in the gym end up frustrated because their muscles refuse to grow. You will find many bodybuilding tips telling you to back off if you cannot gain muscle mass because of overtraining. Take a break and let your body rest for a few weeks.

7. Workout with free weights

Serious bodybuilders rely on free weights rather than machines to build muscles and gain weight. The reason is that machines do the work of stabilizing the weights, leaving the stabilizer muscles unchallenged. If you want bigger muscles, exercise with free weights and maintain proper form to develop your stabilizer muscles and support muscle growth.

8. Drink water

Water transports nutrients and helps flush out waste and toxins from the body. Athletes require 8 oz. of water for every 10-12.5 pounds of body weight. This bodybuilding tip may seem simple but it is a very important one.

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Weight Loss Exercise

Home Fitness Workouts




While working out in the gym can be productive, it would be much more cost-efficient to workout right in the comfort of your own home. There are various home fitness workouts that have been made available to provide people with more options for their fitness. By opting to do home fitness workouts instead of having to go to a gym and hire a personal trainer, you can save time, effort, and money, and the whole family can join in on the workout fun as well.

In choosing to do home fitness workouts instead of going to the gym, you might need to purchase a few basic necessities to complete your workout regimen. Some of these include:

– Dumbbells of various weights

– Barbells

– Exercise ball

– Weight bench

– Exercise mat

Some of the workouts that can be done using the above fitness equipment to enhance physical fitness are the following:

– Bench press

– Ball crunches

– Lateral shoulder raises

– Hammer curls

– Kickbacks

– Squats

– Static lunges

There are other types of exercises that can be done with the use of simple fitness equipment, but what’s important is to find the type that will work well for you and cater to your fitness needs. It’s important to identify what your fitness goals are first. That way you can better determine what type of exercise you should do. There are also many fitness DVDs to choose from that will provide you will a great workout in your home. You can find many DVDs just by doing a simple search online. These fitness videos offer a wide range of workouts from simple weight lifting, dance workouts, to Pilates.

One of the most popular fads right now in home fitness workouts are the dance-type exercises including the popular Hiphop Abs, Zumba, Belly dancing, and so on. The great thing about these workouts is that they provide entertainment while helping you shed a few pounds. It’s become the highly recommended cardio workout alternative to jogging or using the treadmill.

Home fitness workouts can be considered the best alternative for those who don’t want to subscribe to gym memberships and for those who don’t have the time and means to run off to a gym to workout. With a wide array of fitness workout options that can be done at home, more and more women are finding the perfect workout for them without having to leave the comfort of their homes.


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Weight Loss Exercise

Weight Training Belts – Are They Necessary?



Weight training belts used to be worn only by power lifters and Olympic weightlifters. These days, however, you see more people with varying degrees of skill and experience wearing these weightlifting belts. You may want to know if this device is necessary for recreational lifters. What is the proper way to use the belt, and what adverse effects can arise from the misuse of weight training belts?

Weight Training Belts Are They Necessary?

Weight Training Belts

Weightlifting belts are primarily used for heavy power lifting exercises such as deadlifts and squats. The belts serve the purpose of preventing lower-back injuries and can help increase the amount of weight lifted. While they offer some benefits when lifting heavy weights, a weight training belt is not necessary all of the time.

How Weight Training Belts Work

A weight training belt works in two ways. First, it reduces stress on the lower back while lifting in an upright position. The belt compresses the contents of the abdominal cavity, thus increasing the intra-abdominal pressure or IAP. This provides more support in front of the bones in the lower back, allowing the spinal erector muscles to produce less force while lifting. The belt also reduces lower back compression or spinal shrinkage.

Second, the belt prevents back hyperextension. By forming a rigid wall around the lower torso, back movement is limited. The belt also prevents sideward bending and twisting.

Wearing a weight training belt allows an individual to complete a greater number of repetitions or increase their one-repetition maximum weight. The belt also reduces the risk of lower back injuries.

Disadvantages of Weight Training Belts

Wearing a belt too often especially when performing exercises with weights below your maximum may lead to a decrease in performance. This is because the belt prevents you from engaging and strengthening your core and abdominal muscles used while lifting. Strong abdominal muscles are important if you want to lift more weights especially during squats and deadlifts.

When Should You Use A Weight Training Belts?

It is best to use a weight training belt only when lifting maximum or near-maximum weights for exercises that stress the lower back. When working with lighter weights, leave the belt off. This will help develop your abdominal and lower back muscles. Obviously, you will not need a weight belt for exercises that do not put stress on the lower back, such as bicep curls.

Important Considerations

While a weight training belt can help prevent lower back injuries, it is always best to learn and practice the proper technique when lifting. Also, be sure to lift an appropriate weight. Remember to lift with your legs and not your back. The spine must remain in a stable and neutral position.

Beginners should be able to demonstrate proper form with lighter weights before moving on to maximum or near-maximum weights. Make sure a spotter is available when doing heavy lifting as weight training belts will give you stability but not strength


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