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Bodybuilding For Beginners

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Bodybuilding for Beginners

Bodybuilding is what takes an ordinary guy and turns him into an athlete. It’s an individual science that takes incredible skill and drive to keep making gains and advancing the body. Pushing the human body to the limit for sizeable muscles and strength is no easy feat putting bodybuilders at the top of their game.

Because bodybuilding is such an advanced way of life and exercising it’s hard to know where to start and definitely feel daunting for the beginner. Luckily we’ve put together your go to guide for beginning your bodybuilding lifestyle.

What to know before you start bodybuilding:
Bodybuilding will take plenty of focus, and a great amount of time, it’s important to go into it knowing that there are no overnight wonders in the world of bodybuilding. But with dedication you’ll be able to turn those sore post-work out muscles into bulked up muscles of pure strength.

The most important things to know before you jump into bodybuilding is to know the safety tips to keep you going and keep you from having to endure any long term injuries. Here’s what to know to keep you safe in the weight room:
-          Warm up: If your muscles aren’t properly warmed up you’re sure to hurt yourself. Stretch every muscle thoroughly before anything else. After stretching you’ll need to get your body warmed up to exercise by some light cardio like a quick 10 minute jog or a considerable number of jumping jacks. This will make sure your lungs are primed for exercise so you get enough air later on in your work out.
-          Take safety precautions: Sometimes it can seem easy to overlook weight belts and gloves but they’re very important for avoiding injury and keeping you in good form. Weight belts restrict the motion in your lower back to keep yourself from lifting with your back and falling into poor form or posture. Gloves aren’t quite as vital as a belt and are more of a personal choice, however, they’re great to consider if you worry about slippage.
-          Know the right form: Before you try any new equipment at your gym you should research form beforehand, or if your gym has experienced trainers ask about how your form should look. This is a sure-fire way to keep yourself on your feet and out of the doctor’s office.
-          Have a partner: Finding a like-minded individual in bodybuilding to join you in your workouts can not only improve your dedication but can be very beneficial in keeping yourself safe. A training partner can spot you during your lifts and watch for any signs that you may be pushing yourself too hard while encouraging you to still do your best.
-          Join a quality gym: No matter how many safety precautions you take and rigidly you stick to them you can never be safer than the gym you’re a member of. If your gym isn’t up to code and doesn’t follow practical safety procedures you’re putting yourself at risk for serious injuries. Visit each gym you consider joining to check out their equipment and ask the employees about their safety standards.
-          Don’t use too much weight: If you’re unable to perform several reps in perfect form than that’s a sign you’re using too much weight. It can be tempting to push yourself as much as possible and lift as much as you can; you aren’t getting the most out of your workouts if you can’t use perfect form.

Steroids and bodybuilding:
Steroids and bodybuilding typically go hand in hand. Though they should only be considered if you’ve attained as much muscle gain as possible naturally first. After working up your strength and maintaining the proper diet for a considerable period of time you can start a low dose synthetic testosterone. Steroids are taken in cycles, typically for several weeks to see results, and then are discontinued for a period of off-weeks to balance out your system before continuing again. You can take steroids in cycles for as long as you want to maintain your growth and muscle mass so long as you aren’t seeing any serious side effects.

Natural bodybuilding:
Though bodybuilding is often attributed to steroids you can become a serious force to be reckoned with even without the use of steroids. Natural bodybuilding takes a fierce amount of drive but is entirely possible to still see serious muscle growth. You’ll need to make sure your exercise routine is as efficient as possible so your muscles get the most out of your workout and that your diet is flawless. You can even consider seeing a nutritionist to ensure your diet is on par with your bodybuilding needs.

Women and bodybuilding:
Bodybuilding for women is an incredibly safe and popular lifestyle. Though women will usually have a tougher time attaining muscles as large and bulky as men because of lower testosterone levels it’s still possible for women to achieve a great degree of strength.

A word of caution for women in bodybuilding is to not hold their bodies to the same standards of strength as men. While male and female forms weren’t made to attain the same levels of weight lifting women have many areas where they excel over men. Women will find they have heightened endurance and that their bodies can recover more quickly. Women should also note that increased muscle mass can result in reduced breast size and menstrual issues. Consult your physician if you become concerned by these side effects.

Shine in the weight room by going into it as thinking it’s your place of work. Bodybuilding will not only help you see results within you current phase of life but will also pass over into other stages as you age. Your longevity will surely increase and give you greater motivation to keep yourself in top shape and form which will not only help with any physical ailments that come with aging, but also lessen your chances of mental issues like dementia.

Bodybuilding has high reward for those who wish to attain greatness through their bodies. Gaining muscle mass will help you see yourself in a whole new light and turn you into the person of strength you were meant to be.

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1 Comment

  1. Mike

    November 8, 2013 at 10:12 am

    Im curious if you ever have problems with what people post? Recently it seems to have become an epidemic, recently though it has turned around. What are your thoughts?

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Beginners

2018 Post-Summer Lean Bulking Guide

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Lean Bulk

The summer might be nearing its end. And thus, you think of switching to a bulking mindset. You could actually continue the journey of shred-dom. You could deprive yourself of every holiday celebration. But, it will also help if you will change your goals. It will be a good idea to engage in a lean-bulking season.

What Do You Understand About Lean Bulk?

Lean Bulk

You will need to keep in mind that there are certainly 2 types of bulkers; lean bulk and dirty bulk. The difference between the two is the attention to the detail and the understanding of building lean and true muscles that takes time.

This is not about doing all these in just weeks but more about the months. On the other hand, you may already have encountered such a dirty bulker in the past. They are the ones who spend most of their time eating ice creams, burgers, and pizzas.

They never show their care regarding their complete calorie counts or nutritional facts. This is because that is the time of bulking season. In the event that you have shown no care, you will end up accumulating serious fat mass.

Solid Lean Bulking Guide Comes In:

Lean Bulking Guide

In this regard, it can be a good idea following a solid lean bulking guide. Keep in mind that a lean bulk is believed to be a bulk whereas the bulker increases the complete calorie intake. This is also until they already have put themselves in a slight surplus of calorie.

In that slight surplus, a trainee will be able to sustain it while putting on some muscles throughout the course of her or his bulk. Most of the calories consumed will be obtained from the whole food sources. That way, they will meet their daily calorie needs.

They may as well choose a dense food option of calories from one time to another. In that particular increase of calories, you will find it quite hard to go to the gym. This will help you in your recovery. This will also allow you to crush your lean-bulking goals.

Establish Your Calorie Needs:

In order that you achieve a successful lean bulk, it is essential to establish a quite surplus of calorie. You will only do this if you already found out your calorie needs on a daily basis. You may make use of BMR calculator. You will get the number from it.

The number will already be a good estimate for the amount of calories you will need to eat every day. That way, you will be able to maintain the current weight that you have.

In addition to that, you will have to add the calories for a calorie surplus and for some muscle growth. The recommendation will begin with a small amount. And then, add up some more 250 calories to your basal metabolic rate.

Monitor Your Progress:

Monitor Your Progress

You will now need to monitor your progress. Your gains will of course come on a gradual basis. If you experience more than zero point five pounds of a change in your weight every week, you will now need to consider in mind that your calories may come too high.

Take note as well that with a bulk, you will experience water retention. You will need to monitor your total body fat percentage. In addition to that, add up some calories in slowly. Limit the risks of adding some more fats while maximizing the potential for some lean muscle growth.

Figure Out Your Body’s Macronutrient Needs:

Macronutrient Needs

Figure out your body’s macronutrient needs to accomplish your goals. It is actually the protein that is an essential macronutrient you need to repair your broken muscles. You will need to protein in the range of 0.5 to 1.5+ grams of protein for every pound of your body weight.

Look for a Good Workout for Building your Muscle:

You need to keep in mind that you will not build your muscle unless you try the muscle building process. This will, of course, be done if you engage in resistance training. In weight training, it will break down the muscles in your body. That way, you will be able to build them up.

You may choose from different workouts that include a ten-week mass building program, six-week workout program in building lean mass, twelve-week program to getting huge, four-day maximum mass and MAUL workout.

Related Article: 5 Impactful Workouts to Build Your Lagging Body Parts

Route to Take:

It will be a good idea to go on a route of increasing your intensity. Concentrate further on adding some strength. If you will love it lifting heavy weights, do so.

If you like an even higher volume of exercise, you could just stick to the hypertrophy training. Go heavy and concentrate further on your hypertrophy.

Take the Time to Sleep, Rest and Then, Recover

If you want to achieve lean bulks, you will need to have a good quality sleep. Your sleep really matters. You will need to sleep every night from seven to nine hours.

Now, you have learned more about the 2018 Post Summer Lean Bulking Guide to ever consider in mind!

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Beginners

6 Best Supplements to Increase your Stamina

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It does not matter if you are spending time hitting the swimming pools, or just working out to have a perfect and toned body; stamina is something that will take you to the next level of training. The use of right supplements in proper manner is what guarantees that things will work in a desired manner.

If you will stumble the internet or fitness magazines you will come across several pages emphasizing the significance of supplements related to abs however there will be hardly anything related to the stamina.

Stamina in athletes is a way of ensuring that they will perform their required performance in an enhanced manner. Whether it is about 50 to 60 miles of running, swimming for hundreds of laps, or just working out in the gym, this sheer training means that stamina of the athletes pay close attention to their diet as well as supplementation.

Endurance and stamina training demands a lot from the athletes body’s from mental, physical and energy standpoint in every manner. If you feel that the time to enhance the endurance activities was not enough then you should be taking facilitation of these supplements to refill the energy in a quick manner whenever you run of it during your day to day activities.

No doubt we all must be thankful to these supplements that enable the people to boost their performance, trimming down the prep time and so much more.Underlined is a list of 6 best supplements that are used to increase the stamina:

Muscle Tech Platinum 100% Creatine :

Creatine supplementation and exercise stamina is usually not linked in the same sentence. It is thought about in terms of speed, strength, and power; all this for good reason indeed. There have been several researches showing significance of effective use of creative in order to improve the size and strength of muscles. Though most of the studies argue that it has nothing to do with stamina but this is not true.

Looking at the increase in the ATP production as well as enhanced anaerobic performance, you will reach the conclusion that it offers several indirect benefits for the athletes, runners, cyclists, people working out in gym and so much more.

With these supplements, recovery time has been decreased, and increase in power output.Muscle Tech Platinum 100% creatine has been pretty much effective in this regards.

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BCAA Energy :

It has been designed to enhance the stamina and boost the energy levels to offer better performance to the users. It just does not matter if you need to the energy, performance or recovery before, during or post workout sessions.

It can be used anytime when one feels like accessing a soda, energy drink or coffee etc. It contains the highest quality of BCAA along with the natural energizers with zero carbohydrates and sugar. You can customize your experience based on the occasion for intense energy, post workout recovery, and enhanced performance.

It is offered in delicious flavor to ensure the drinking process as enjoyable as possible.

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Optimum Nutrition Essential Amino Energy :

It a beta alanine supplementation that has been proven top enhance the performance of the body. At the same time it delays the fatigue that body comes across during any intense activity. The supplement is known to provide the users with enough energy to work well during the intense training session.

It is an easy tobe mixed energy powder along with the amino acids. It provides almost 100mg of caffeine extracte 4d from the natural resources. It will work equally regardless of it you need it in the morning or crave for the energy in afternoon. It will not let you down in any manner.

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Optimum Nutrition Gold Standard 100% :

Proteins offer the best endurance that athletes usually need. It does not matter if you are eating low carbohydrates, gluten free, low fat or whatever; you need proteins. No doubt it is common that most of the times people focus on carbohydrates for essential energy however protein is essential for the recovery and enhanced energy.

Each serving of this product offers 24g of protein. It is offered in 20 different flavors. You can choose the one you like for you.

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ScivationXtend BCCA Powder :

Glutamine is among the most abundant amino acid that is found in human bodies. So why do you need to use this orally as well? When one is involved in intense workout, glutamine is drained and hence body needs to refill them. Failure of having refill can lead to breakdown of muscles. Moreover lower level of Glutamine also compromises the immune system of the body and enhanced risk for infection.

These supplements named ScivationXtend BCCA powder, is known to offer support to muscle growth and strengthen them further. These supplements are known to be free of sugar, calories, and carbohydrates. Taking these supplement make the body hydrated, during as well as after the workout sessions.

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Amino Lean Energy Formula :

This supplement has been well equipped with all the national values that are required to build the muscles and at the same time burn the fats in the body.This can be taken anytime on and non-training days for muscle recovery, weight loss, and enhanced energy.

The end result of taking this wonderful supplement is that it is easy to be mixed any time to burn the fats and feed the muscles. It has been equipped with attractive formula of enhancing and boosting the daily performance to take the user to a whole new level.

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In short, it is an agreed upon fact that supplements are required in order to enjoy enhanced level of energy and stamina. However, it needs to be well kept in mind that not all the supplements are meant for everyone. It is suggested to take suggestion of your physician before starting a supplement. Trainers can also recommend you high quality and proper supplement complementing your particular requirement. Appropriate use of these supplements will definitely provide you with desired results at its best.

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The Differences Between Antiestrogens, Anti-aromatases and Estrogen Antagonists

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You may be wondering and asking yourself questions about steroids. If you are into body building, definitely, some of these questions must have popped out and wondered whether or not to use the steroids. But come to think of it, the Anti-Estrogens, Anti-Aromatases, the Estrogen Antagonists…what are they? What does it mean if somebody is using one of them? How much of a benefit are they to the body? Or still, how do they help in body building? All are question that you must be trying to find answers to. Just hang on tight because I shall be taking you through a comprehensive tour on these steroids.

What the Anti-Estrogens, Anti-Aromatases and Estrogen Antagonists mean

Anti-Estrogens

Anti-Estrogens! Just as the name suggests, they are the drugs that once taken, they tend to reduce the estrogenic activities in the body.

The anti-estrogens can be classified into two classes, basically, there are the naturally occurring or the herbs and still, there are the synthesized estrogens and all work to achieve the same objective.

Anti-Aromatases

Anti-aromatases on the other hand refers to the drugs that are responsible for suppressing the aromatase from being produced and thus, this helps in reducing the estrogen from being produced.

Estrogen Antagonists

Estrogen Antagonist is the compound that has a tissue-selective action. Generally, what they do to the body is that they produce beneficial estrogenic actions in some certain specific tissues.

So basically, all these have one purpose, reducing or completely preventing the estrogenic from being produced in the body.

Understanding What Competitive Inhibitors are:

To understand better what these compounds are, we need to be familiar with this concept- competitive inhibitors. Basically, they are a group of enzymes belonging to the Aromatases inhibitors and their effectiveness in bodybuilding is that they are able to decrease the amount of the normal substrate increase.

They play quite a significant role in the body in that they can cause production of less estrogen and therefore, this means that you will be able to maintain higher levels of testosterone.

Consequently, you will hear body builders talking about things like the anti-aromatases supplements. Generally, these are meant to reduce or suppress the aromatases and thus prevent more estrogen from being produce. Which I think is the major side effect in men who are experiencing too much estrogen.

These inhibitors include cytadren, Arimidex, Priviron. Basically, they bind to the same binding site on the aromatases enzyme in which the testosterone does. What happens normally is that they allow less testosterone to bind to the aromatases. As a result, less testosterone is converted to estrogen.

Aromatases Inhibitors and their Significance

If there are more testosterone molecules in the body, or in the binding site, with some similar binding strength, the aromatases enzyme will most likely bind to the testosterone. More to that, it will most like be working to produce more estrogen. Therefore, this means that to achieve greater results in less production of the testosterone, more inhibitors will have to be present.

To be effective, then it would mean that;

  • The inhibitors would have to be present in higher concentration or,
  • They must have the ability to bind more tightly than the normal substrate.

Now, with that in mind, consider an inhibitor such as the cytadren or the priviron. It takes more of the inhibitor to out-to high testosterone levels. However, if you take another inhibitor like Arimidex, only a small dosage is sufficient because unlike the other inhibitors, it bonds quite strongly.

Estrogen Receptor Antagonism

This is another inhibitor that we have to consider in as much these inhibitors are considered. But what do we mean by receptor antagonist? It is a compound molecule that binds strongly to a hormone receptor and instead of making it responsive it makes unresponsive.

The receptors that follow this behavior include the Clomid, and the tamoxifen. Structurally, these drugs are very much similar and they are generally non-steroids.

They only differ by a very small percentage but they very much affect the drug metabolism.

In the context of estrogenic or the anti-estrogenic compounds, both the clomid and the tamoxifen are said to be metabolized to these compounds. However, you have to be aware of the fact that tamoxifen tends to be particularly prone to acting as an estrogen.

High or Low Estrogen Levels in the Body

You may be wondering, how you tell if you have high estrogen levels in your body. The following are some noticeable symptoms;

  • Increased abdominal fat.
  • Depression, emotional detachments.
  • Low libido.
  • Loss of muscle mass.

Low estrogen levels

  • Low blood pressure.
  • Excessive urination.
  • Joint cracking.
  • Adrenal glands weakening.

So, if you have been experiencing some of these signs in your body, it is a sure sign of high or low estrogen levels depending on what you are experiencing.

Causes of high estrogen levels

There are some causative factors of high estrogen in the body. Some of these include;

  • Too much fat.
  • Getting old.
  • Testosterone replacement therapy.
  • Xenoestrogens

These are the causative factors of the high estrogen in the body.

For Effective Estrogen Suppression

There is no specific intake of the dosage recommended. However, it all depends on the dose of Anabolic/Androgenic Steroids being used.

With some of the AAS like the primobolan or even the trenbolone, there is no need for the anti -estrogen or the anti-aromatases.

If you consider something else, say nandrolone, getting an aromatase inhibitor will be completely useless; however, a smaller amount estrogen receptor will do magic or you.

If you are having a situation where you are dealing with the testosterone, may be using in combination the aromatase and the estrogen receptor antagonist will give you superb results. If still you are experiencing lower doses of testosterone, using lesser antiestrogens can become really useful.

Final verdict

The usage and the intake of some of these drugs need to be taken with precision otherwise making a mistake may cause you a big cost. Again, you need to be aware of the fact that these drugs are only to be taken where there is need and necessity. You don’t just take them for the sake. More to that, you should know what drug works where and even how to use it. Make no mistake; you may use a drug only to find the opposite. Lastly, you need to know in what proportion you should take the drug.

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