Body Building for Fitness

People undertake the sport of body building for all sorts of reasons, but fitness is probably the biggest one of all.  There’s no doubt that people who take the time to focus on the muscles in their body and honing them to a chiseled state are probably among the most fit of athletes.  We can easily use the terms body building and fitness interchangeably with each other.


We are a fitness conscious society, and body building fits in nicely with that concept.  Fitness means more than just losing weight and having a trim body.  It means living a healthy lifestyle and chiseling the best body you can through a variety of methods.


Body building for fitness is a great way to become the person you’ve always wanted to be.  Because becoming an effective body building means having the proper diet, you will realize a level of fitness you never knew was possible.  You should eat a well-balanced nutrition plan that gives you the nutrients you need to have a great body.


Because you are eating in this way, you will be giving your body essential nutrients that will make you healthy just by consuming them.  Body building requires a very specific diet with lots of protein and lots of carbohydrates.  Body builders are also very aware of what they are putting in their body, so fitness is achieved in the diet just by concentrating on what you eat.


Body building also requires a demanding workout schedule where you lift weights and perform exercises that focus on specific muscle groups as well as specific muscles.  When you begin to chisel those muscles, they become very well defined and healthier.  That’s why body building is great for a fitness regime.


Fitness is very important in living a healthy and full lifestyle.  Staying fit both in body and mind contributes to a sense of well-being that you won’t find when you are neglecting your health.  It is a million dollar industry that helps us stay fit and trim, and the help is out there aplenty when you look for it.


Body building for fitness is the best way you can go about not only losing weight but also gaining body mass and becoming stronger.  When you achieve the level of fitness you are desiring, you will be able to look in the mirror and be proud of what you see.  Why?  Because you did it yourself and you did it for YOU!

Stop Wasting Your Protein Powder! How To Squeeze More Results Out Of Each Scoop Of Protein Powder You Take

It doesn't matter what brand or type of protein powder you take...if you are taking it at the wrong time, you aren't getting as much out of it as you could be. In fact, if you take your protein powder at the wrong time, you may as well just dump it in the garbage!

Here is a list of the when, why and how of effective protein supplementation, ranked in order of importance.

1. Immediately After A Workout:

If you only take protein powder once per day, this is the absolute best time to take it. Immediately after you finish your workout, your body needs raw materials to rebuild and recover with. If you don't supply the raw materials through eating, your body will break down muscle from elsewhere in your body in order to rebuild the damaged areas. This is very counterproductive as you can well imagine.

By taking in some protein (20 to 30 grams or so) within minutes after exercise, you provide your body with the raw materials it needs to recover without breaking down its own muscle tissue.

2. An Hour After A Workout:

About an hour following a workout, your body has settled down from the excitement and is ready to really start rebuilding. The protein that you took in immediately following the workout has been metabolized and your body is looking for more. Another protein shake at this time is a good way to help speed recovery. Try to take in another 20 to 30 grams about an hour after working out.

3. First Thing In The Morning:

Immediately upon waking, or as soon after that as you can manage, take a scoop of protein powder. Your body has just been through an (approximately) 8 hour fast and is hungry for nutrients. Feed your body!

Protein powder is more quickly assimilated than solid food and gets into your muscles faster. This protein shot gives your metabolism a boost, which can help with fat loss. Be sure to follow it with a good breakfast, of course.

4. Last Thing At Night:

Prepare your body for the long overnight fast by giving it a little something to work with. A good combination for this purpose is to mix a scoop of whey protein in with a small glass of milk.

Whey is what's known as a "fast" protein, meaning that it's digested quickly, while milk protein (casein) is what's known as a "slow" protein, meaning it's digested relatively slowly. At night, you want your protein to be metabolized slowly so that your body gets a more even supply over the course of the night. By mixing "fast" and "slow" proteins, you get the benefits of the higher-quality whey with the slower digestion time of the milk.

5. In-between Meals:

A quick protein shake can be a great snack in between meals. It helps keep your body supplied with protein all day long. This is especially useful if you tend to have long periods of time in-between meals. It could mean the difference between losing muscle and building or keeping muscle!

6. With Meals:

Taking a protein supplement with meals is a handy way to increase the protein content of a meal. This is perfect for when you eat
a meal that is somewhat low in protein.

7. In The Middle Of The Night:

This is a trick that bodybuilders sometimes use in order to keep their muscles supplied with protein throughout the night. Keep a pre-mixed protein shake right beside your bed. Although some trainers have been known to set alarms to wake up to drink it, I prefer to have it there waiting just in case I wake up, but I don't try to wake up on purpose. If I don't wake up, it's right there ready for me to drink first thing in the morning! This strategy is more targeted for muscle growth rather than fat loss.

WARNING!

Never drink a protein supplement immediately before working out!

Some people do this thinking that it will give them an energy boost or give them a head-start for post-workout recovery. Basically, all it does is sit in their stomach and bloat them up. Valuable blood that should be going to working muscles gets sent to the digestive system to try and digest it. The same warning goes for taking protein during a workout. Don't do it!

Taking protein powder is not going to make up for poor diet or a bad program but it can definitely help to support you in your training efforts. Take it at the right time and you'll get the most bang for your buck!

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Looking For Amazing Prices on High-Quality Protein Powder?

http://www.fitstep.com/goto/protein-finder.htm

For more information on protein and muscle, I also highly recommend the eBook "Muscle Building Nutrition"by bodybuilding author Will Brink:

http://www.fitstep.com/goto/muscle-building-nutrition.htm

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Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 18 years. Nick is the author of a number of bodybuilding books including "Muscle Explosion! 28 Days To Maximum Mass", "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of", all designed to maximize the results you get for the hard work you put into your training.

Be sure to grab your FREE copy of Nick's 30-day "Dirty Little Secret Program for Building Muscle and Burning Fat FAST," available at http://www.fitness-ebooks.com!

 

Ephedra - Is It Safe And Effective?

You've probably heard all these phrases before but are the fat burners containing ephedra that these claims are attached to really that effective and are they safe?

The primary ingredient in fat burners is the herb ephedra, also known as ma huang, or it's manufactured version ephedrine. It has been used in Chinese herbal medicine quite safely and effectively for thousands of years. It is often combined with synthetic or herbal versions of caffeine (e.g. guarana, yerba mate or kola nut) and aspirin (e.g. white willow bark).

But does it burn fat?

The answer to that question is yes. Ephedra does effectively help the body to preferentially burn fat for energy. But, according to medical studies, there can be side effects, some of which are quite serious.

Ephedra works to burn fat through several means.

• Its chemical makeup increases the breakdown of fatty tissue for fuel.
• Its stimulatory properties help to increase resting metabolism. This process is known as thermogenesis, which is essentially excess heat production. You body burns more calories simply by producing more body heat.
• When ephedra is combined with caffeine and aspirin, it may have appetite suppressant effects.
• The nervous system stimulation you get can help you maintain your energy levels, which can aid you in your exercise program.

When used according to instructions and in moderate doses, studies suggest that fat-burning formulas containing ephedra, caffeine and aspirin can be safely and effectively used to SUPPLEMENT a good fat-burning program.

Fat burners should never be used as the sole means to achieve fat loss. A good fat loss program must also address diet and exercise, contrary to the hype you see on television and in print. Anyone who relies solely on pills to lose fat is usually doomed to regain the lost weight and potentially quite rapidly after they stop taking the pills.

There is a reason for this weight gain. These pills are effective, therefore the person does not necessarily have to change the habits that made them overweight in the first place. When a person discontinues use of ephedra without changing those habits, almost inevitably the weight will come back.

The fat-burning effects of ephedra do not come without a price, however. Ephedra has a number of side effects and should not be taken by people with certain conditions.

Some of these side effects may include: jitteriness, sleeplessness, increased heart rate and blood pressure, anxiety, skin flushing or tingling and nausea.

People who should not take ephedra include those suffering from heart disease, anxiety attacks, high blood pressure, diabetes, adrenal disease, thyroid disease or prostate disorders. If you are taking medication for high blood pressure or are taking antidepressants or MAO inhibitors, you should stay away from ephedra. Also, it is not recommended for pregnant women to use this herb.

Now that you know some of the pros and cons of taking ephedra supplements you, along with your doctor, can use this information to help decide whether or not ephedra is right for you.

For more information on fat loss and exercise, visit

http://www.fitstep.com/fat-loss/fat-loss.htm

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Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 18 years. Nick is the author of a number of bodybuilding books including "Muscle Explosion! 28 Days To Maximum Mass", "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of", all designed to maximize the results you get for the hard work you put into your training.

Be sure to grab your FREE copy of Nick's 30-day "Dirty Little Secret Program for Building Muscle and Burning Fat FAST," available at http://www.fitness-ebooks.com!

 

The Atkins Diet - Separating Fact From Fiction

The Atkins Diet has been in existence for over 30 years and has enjoyed a surge in popularity over the last few years.

Pioneered by Dr. Robert Atkins, the theory behind the Atkins Diet is simple. "Your body prefers to utilize carbohydrates (such as in grains, cereals, breads, etc.) for energy and will burn them first prior to body fat. By cutting down dramatically on carbohydrates in your diet, you force your body to burn fat for energy."

Reducing the carbohydrates in your diet puts your body into a state called "ketosis." This word is derived from the "ketones" that are used by your body for energy when sugars/carbs aren't available. When you are in this state of ketosis, your body is producing ketones from your fat that is being burned for energy. Ketones are essentially the leftovers from this process and are used in place of sugar in the body.

One of the major misconceptions about the Atkins Diet that has been widely reported is that you can or should eat extremely unhealthy, fatty foods all the time. This is not actually true. Dr. Atkins recommends that you limit your intake of these types of foods (e.g. butter, sausage, bacon, etc.) and instead focus on healthy fats such as olive oil, fish oil, nuts, etc.

The Atkins Diet has many positives and negatives that have been associated with it. Some of the positives include:

• Rapid Weight Loss - though the first couple of days the majority of weight lost is water, your body does become more efficient at fat burning and you do lose fat.
  
• Reduced Mood or Energy Swings - eating carbohydrates (especially sugary ones) can lead to mood and energy swings. This is often seen as the post-lunchtime or afternoon energy crash. When you eliminate the carbs, you eliminate the source of this problem.
  
• Reduced Consumption of Refined Foods - highly refined foods are the source of many health problems. The more processed a food is, the less nutrients are generally in it. The Atkins Diet encourages a focus on the consumption of more natural state foods such as vegetables, lean meats, fish, eggs and healthy oils.

Some of the negatives that have been associated with the Atkins Diet include:

• Rapid Regaining of Lost Weight - this can happen when a person comes off the Atkins Diet. They regain all the weight they lost. One of the major reasons for this is that when you eliminate the carbs from your diet for a long period of time, your body becomes more sensitive to them. When you go back to your regular eating habits (which may not have been great to begin with), your body reacts more strongly to the sugar and carbs in foods, leading to weight gain. This weight gain can be reduced by easing off the Atkins Diet gradually rather than by feasting on carbohydrates.
  
• Lack of Food Choices - it can be difficult to find things to eat that are low carb. Most grocery stores are primarily stocked with carbohydrate-laden foods and it can get boring eating the same things over and over again. Luckily, with the popularity of the Atkins diet and other low carb diets, there are many delicious recipes available to help alleviate this boredom.

The Atkins Diet may not be for you but by incorporating some of the principles in it, such as lowering your carbohydrate intake and eating more natural-state foods, you may find that you can achieve great results without ever having to restrict yourself. It may take a little longer but the results will be more permanent as it is more of a lifestyle change than a diet.

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Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 18 years. Nick is the author of a number of bodybuilding books including "Muscle Explosion! 28 Days To Maximum Mass", "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of", all designed to maximize the results you get for the hard work you put into your training.

Be sure to grab your FREE copy of Nick's 30-day "Dirty Little Secret Program for Building Muscle and Burning Fat FAST," available at http://www.fitness-ebooks.com!

 

How to Gain Muscle Mass on 3 Meals a Day

Three square meals a day...breakfast, lunch and dinner. Can a person achieve great muscle-building results with just three meals a day?

Absolutely...and I'll tell you how.

It's all about meal timing and quantity.

Before I get started, please note it IS very true that you're better off eating smaller, more frequent meals, both for muscle building and fat loss. I'm not going to argue with that.

The problem arises because many people simply CAN'T get more than 3 meals day.

Here's my solution...

1. Plan to train in the late afternoon/early evening, if you can. For our meal timing, this will be the best option.

2. Have a moderately large breakfast...eggs, oatmeal, broccoli...whatever else you normally eat. Breakfast is the second most important meal of the day (for our purposes here, at least) and it's not going to be your biggest.

3. Have a medium-sized lunch...at this point, you're looking to not overload your digestive system with food (you already did that with breakfast) because you'll be training fairly soon.

4. Do your workout and have your post-workout shake.

5. DINNER is going to be your biggest meal of the day. Because your body is primed to take full advantage of whatever you eat after training THIS is the time to load up. You should get at least half your days calories or more in this meal...overloading calories like this is extremely anabolic and your body will thrive on it.

6. Next day, repeat.

That's the plan! It's nothing complicated, of course, but I've been using this type of eating and training schedule for a long time and it's been extremely effective for me.

If you can squeeze in a few small snacks during the day, go for it! But if you don't have time for 5 or 6 meals a day, don't stress about it. Your body can cope and you can definitely still make great progress!

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Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 18 years. Nick is the author of a number of bodybuilding books including "Muscle Explosion! 28 Days To Maximum Mass", "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of", all designed to maximize the results you get for the hard work you put into your training.

Be sure to grab your FREE copy of Nick's 30-day "Dirty Little Secret Program for Building Muscle and Burning Fat FAST," available at http://www.fitness-ebooks.com!