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Tips On Working Out At Home

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 Building muscle mass is not just a gym-related task, at least if you are not a professional. But since most of us are amateurs, who look to get more attractive by improving body shape, a home training routine is quite easy to follow. There are many reasons to choose such an option, the most common being the lack of time. If you are a busy person with no time for gym workouts, then you can easily plan a home exercises program. All you need to succeed in building muscle at home is strong motivation and commitment. If you have them, read further and find out all about how to set up an effective training program at home.

Home workout perfectly fit new bodybuilders who need to develop overall body muscles and strength before going with heavy exercises. Since most of them have to begin with a light exercises program, they can use for this purpose simple dumbbells or barbell with some weights and body weights exercises. A more experienced bodybuilder needs more than this. Thus, you will have to do some investment in arrangement of a special space where to perform exercises.

We will not talk about experienced bodybuilders who know what they need and what exactly work for them to build muscle mass. The less educated in this regard are novices, who try to find out how is possible to build muscle mass at home.

The first to do for you is to buy minimum required equipment for training at home: a pair of dumbbells, barbell with weights and a pull-up bar. You do not need much money for this. Instead you can use them during various exercises with good impact in your muscles. Stay away of buying any expensive  gym machine. They are not for home use, especially if your wallet is not big enough. But if you afford it, then maybe make sense to set up a real gym space in your own home.

Plan your workout program. As a beginner, take it slowly. Train 2-3 times per week, including in your workout a full body split. Since you will train with light weights, do more reps for each set, ranging between 10-12 repetitions. Work on large group muscles as back, chest, legs, shoulders using compounds exercises. They will allow you to put stress on all muscles, and to develop the body endurance as well.

The list of exercises to include in your home workout is not very big, but they are the base of any workout plan. You will never be wrong going with basic exercises, instead of isolation ones. Barbell squats, push-ups, dips, pull-ups or deadlifts in one leg are the most effective exercises which target all big muscles group.

Keep in mind, if you goal is to build muscle mass than you need to lift weights. Doing a lot of cardio will never leads to muscle gains, but is very effective for burning fat. Increase the weight you work with every week, for not allowing your body to get accustomed to loads and keep the muscle cells growing.

Set enough rest time. Muscles cells are broken while lifting weights. During recovery, body heals these cells by creating others more powerful, making the muscle look larger. That’s why strictly follow rest time frame, even you do not feel tired. Training more often than 3 times a week for a beginner is too much and can easily lead to overtraining or serious injuries. Try to sleep at least 8 hours per day.

Stick to a routine. Training at home doesn’t mean that you can skip a workout. The chance that you miss a training because of your laziness is higher when you follow a home workout. That’s why set a routine, and follow it. Do not let other unimportant reasons to keep you away from exercising. You need a strong feel of commitment, as to be able to work out even in bad days.

Training when nobody is home can be more productive, since there is no one to distract you. If so, choose the training time accordingly to this factor. Also, listen to preferred music or tv channel can very incentive for you. Be free to add other details that pleasant you. Physiological comfort is very important for a productive workout.

Include cardio training too. If you want to lose some weight aside while building muscle, than add cardio training after your strength training. In other cases, cardio exercises are best for  warming up process. Jogging for 10-15 minutes before lifting weights prepare your body for more advanced exercises. Also, during cardio movements are send more nutrients to muscle cells. Proper warm up minimize the risks of injury, as joints get ready to work. Stretching is quite beneficial as well.

Be wise, and do not repeat the other mistakes. Conscientiously warm up before each workout, and cool down once you done. The last one prevent muscle pain, as during it you spread lactic acid from yrom your muscles. This means that you have not to seat once you end up strength training. Walk for 5- 10 minutes after this and you feel less muscle pain next day.

Adjust the diet. To build big muscles you have to eat more protein, at least 2 gr for each body weight. Meat, eggs, fish are great sources of protein. Decrease the percentage of carbohydrates and fat from your diet. Omega-3, Omega-6 are good fat sources, and can be found in any pharmacy. No alcohol drinks, fast food, soda drinks while working on building muscles. They will only delay your results or cause you fat gains, instead of lean muscle mass.

Eat more often than you do it usually. A 5 small portions meals per day program is minimum to follow. Adding some muscle building supplements, such as protein shakes, significantly increase the muscle rate growth.

Follow the right technique of exercise execution. An exercise effectiveness depends on its execution. Your safeness is also at risk when doing exercises wrongly. Learn how to do to each exercises included in your workout. Open the youtube website and find there dozens of videos on how to do properly squats, pull ups/chin ups, push ups and other compound exercises. Training in front of a mirror might be a good idea for watching your body while training. For learning to squat properly, begin with goblet squats, for example. During them you will manage to keep the back and chest in the right position, as it is imposed by the way this exercise is performed. Goblet squat technique suppose to keep the kettlebell tight to your chest as you keep a goblet with wine.

Regardless of where you are, building muscle can be accomplished. With a strong motivation and commitment, you can manage to increase your body weight following a home training routine. Such a program fit a new bodybuilders needs, while experienced need much more than a pair of dumbbells, barbell and pull up bar.

An effective training at home workout has to include compound exercises, for large muscles group, with high number of reps for each set. In the regard of training frequency, it has not to exceed 2-3 times a week, with enough time for recovery. Eating 5-6 meals per day rich in protein is mandatory for muscle gains. Adding some sport supplements is very beneficial too.

Bodybuilding

Chia Seeds in A Bodybuilder’s Diet: An Expert’s Advice

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Chia seeds are a nutrient-dense food, offering protein, fiber, healthy fats, and various vitamins and minerals. While they're not a direct source of muscle-building protein like meat or eggs, they can complement a balanced diet by providing essential nutrients important for overall health, which indirectly supports muscle development when combined with a proper exercise routine. However, solely relying on chia seeds for building muscle mass might not be sufficient—you'd likely need a variety of protein sources along with a consistent workout regimen for optimal muscle growth.

The seeds have a fascinating history. They were a staple in the diets of the Aztecs and Mayans, who valued them for their energy-boosting properties. "Chia" even means "strength" in Mayan. They were used by ancient warriors as a source of sustainable energy. These tiny seeds gained modern popularity due to their nutritional value, high fiber, omega-3 fatty acids, and versatility in various dishes.

Growing Popularity

Chia seeds are popular among bodybuilders due to their high protein and omega-3 fatty acid content. They provide a good source of nutrients, help in muscle repair, and offer sustained energy throughout workouts. Additionally, their high fiber content can aid in digestion and help manage hunger, which can be beneficial for those trying to maintain a specific diet while building muscle.

Where to Buy Chia Seeds for Your Bodybuilding Diet

These are commonly available in various grocery stores, health food stores, and even online marketplaces like Amazon or specialty health websites. You can check your local supermarkets, health food stores, or browse online to purchase chia seeds for your bodybuilding diet. Many health-focused stores offer bulk options, which can be more cost-effective if you plan to use them regularly in your diet.

You can also try purchasing the seeds from popular online retailers like Walmart, or health food stores such as Whole Foods Market, Thrive Market, or Vitacost. There are also specialty health stores like iHerb or The Vitamin Shoppe that carry chia seeds.

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Preparation

These magical seeds can be quite versatile in the kitchen! Here are a few methods you can try:

After cooking it, you can serve them in various ways. You might consider adding them to yogurt, smoothies, oatmeal, or salads for an added nutritional boost. You can also use them in baking as an egg substitute or make a chia pudding by mixing them with your choice of liquid (like almond milk) and allowing them to gel.

What A bodybuilder Gets From the Magical Seeds

Rich in Protein

Chia seeds are a great source of plant-based protein, containing roughly 4.7 grams of protein per ounce. For bodybuilders, their protein content is beneficial for muscle repair and growth.

Omega-3 Fatty Acids

They are an excellent source of omega-3 fatty acids, particularly alpha-linolenic acid (ALA). These healthy fats support heart health, reduce inflammation, and aid in muscle recovery, all beneficial for bodybuilders. The omega-3s in chia seeds can also help maintain joint health, enhance stamina, and assist in managing weight. Integrating chia seeds into a balanced diet can contribute to overall well-being and support a bodybuilder's goals.

Fiber Content

They contain a high amount of soluble and insoluble fiber, with about 10 grams of fiber in a 1-ounce (28-gram) serving.

Helps with digestion and promotes a feeling of fullness, aiding in weight management.

Antioxidants

The seeds contain antioxidants like flavonoids and phenolic compounds that help combat oxidative stress in the body, potentially reducing the risk of chronic diseases. These antioxidants can help protect cells from damage caused by free radicals. Including chia seeds in your diet can contribute to overall health and well-being due to their antioxidant properties. Fight off free radicals that can damage cells post-workout with these magical seeds.

Minerals

They contain calcium, phosphorus, magnesium, and manganese, contributing to bone health, energy metabolism, and antioxidant activity. These minerals support various bodily functions, from maintaining strong bones to aiding muscle function and energy production.

Hydration

When soaked, they form a gel that retains water, aiding in maintaining hydration during workouts.

What Are The Disadvantages of Overconsuming Chia Seeds

Chia seeds can be beneficial for bodybuilders due to their nutrient content, but overconsumption might cause gastrointestinal issues or interfere with hydration.

They're high in fiber, so eating too many could cause digestive problems like bloating or diarrhea. Plus, their omega-3 fatty acids might interact with certain medications or cause allergic reactions in some people. Moderation is key!

Overall

In summary, Chia seeds are a powerhouse for bodybuilders! They offer a high protein content, essential for muscle repair and growth. Additionally, they're packed with omega-3 fatty acids for reducing inflammation and providing sustained energy during workouts. Their fiber content aids in digestion and helps maintain a steady release of energy. Plus, their versatility allows for easy incorporation into shakes, smoothies, or as a topping for meals, making them a convenient addition to a bodybuilder's diet.

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Bodybuilding

Cold Immersion Therapy for Recovery

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Ice immersion therapy, also known as cold immersion or cryotherapy, is a recovery technique that some bodybuilders use to reduce muscle soreness and inflammation after intense workouts.

Types of Cold Immersion Therapy

Ice immersion techniques can benefit bodybuilders as they may help reduce inflammation, promote recovery, and improve overall muscle performance. Here are some types of brutal immersion methods suitable for bodybuilders:
1. Cold Water Baths: Submerging yourself in a cold water bath or an ice bath can help reduce muscle soreness and inflammation after intense workouts. Water temperatures typically range from 50°F (10°C) to 59°F (15°C).
2. Cryotherapy Chambers: Cryotherapy involves standing in a cryotherapy chamber briefly while being exposed to frigid temperatures, often around -220°F (-140°C). This can rapidly reduce muscle soreness and improve recovery.
3. Cold Showers: Cold showers are a more accessible and convenient option for bodybuilders. You can alternate between hot and cold water during your shower or finish with a brief blast of cold water to help with muscle recovery.
4. Contrast Baths: Contrast baths involve alternating between hot and cold water immersion. This can enhance circulation, reduce muscle soreness, and promote recovery. For bodybuilders, it's essential to focus on the complex phase.
5. Ice Packs or Ice Massage: Ice packs or massages on specific muscle groups can help target sore areas. This can be particularly useful for localised muscle soreness and injuries.
6. Localized Cryotherapy: Some facilities offer localised cryotherapy using devices that deliver frigid temperatures to specific muscle groups, which can help reduce inflammation and soreness in targeted areas.

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Cold Immersion Procedure

Here's an essential procedure for ice immersion therapy:
1. Prepare the equipment:
◦ Fill a bathtub or container with cold water. The temperature can vary, but it's typically between 50°F (10°C) and 59°F (15°C). You can use ice or cold water from the tap.
◦ Have a timer or stopwatch ready to monitor the duration of the immersion.
2. Dress appropriately:
◦ Wear minimal clothing to ensure direct contact between your skin and the cold water. Swimsuits or shorts are often suitable.
3. Pre-immersion activities:
◦ Consider light physical activity or stretching to warm your muscles and increase blood flow. This can help prevent shock when you enter the cold water.
4. Immersion:
◦ Slowly enter the cold water, starting with your feet and gradually submerging your entire body. Try to relax and control your breathing.
5. Immersion duration:
◦ The optimal duration can vary, but common recommendations range from 10 seconds to 20 minutes. Beginners should start with shorter durations and gradually increase as they become accustomed to the cold.
6. Monitor your body:
◦ Pay attention to your body's response. Shivering is a normal reaction to the cold, but if you experience severe discomfort or any signs of hypothermia (extreme shivering, confusion, or numbness), exit the water immediately.
7. After immersion:
When the immersion time is up, slowly exit the cold water. Dry off and warm up using towels, warm clothing, or a blanket. Some people find it beneficial to engage in light exercise or stretching after ice immersion.

What You Need for An Ice Immersion

Cold immersion, such as cold water swimming or ice baths, requires some equipment to ensure safety and comfort. Here are some essential items:
1. Wetsuit or Drysuit: A good-quality wetsuit or drysuit is essential to keep your body insulated in cold water.
2. Neoprene Boots and Gloves: These help keep your extremities warm and protected.
3. Swim Cap: A neoprene swim cap can help keep your head warm and reduce heat loss.
4. Thermometer: A water thermometer can help you monitor water temperature and ensure it's safe for your cold immersion.
5. Safety Equipment: In case of emergencies, it's a good idea to have a safety float or buoy, as well as someone watching over you.
6. Warm Clothing: Have warm, dry clothes ready after cold immersion to avoid post-immersion cooling.
7. Timer or Watch: To keep track of your immersion time, as prolonged exposure to cold water can be dangerous.
8. Medical Kit: Just in case, it's wise to have a basic first aid kit nearby.

How Bodybuilders Gain from Cold Immersion Therapy

Cold water immersion therapy, such as ice baths or cold water immersion, can offer several potential benefits to bodybuilders:
Reduced Muscle Inflammation: Cold immersion can help reduce muscle inflammation and soreness, potentially speeding up recovery after intense workouts.

Improved Circulation

Cold exposure can promote blood vessel constriction and dilation, enhancing muscle circulation and nutrient delivery.

Enhanced Recovery

Cold therapy may help bodybuilders recover faster between training sessions, allowing for more frequent and productive workouts.

Pain Relief

Ice immersion can temporarily relieve muscle aches and joint discomfort associated with intense training.

Enhanced Endurance

Some athletes use cold therapy to improve endurance and tolerance to cold, which can be advantageous in certain sports.

Mental Toughness

Regular exposure to cold can help build mental resilience and discipline, which can be valuable for maintaining a consistent training regimen.

Caution During Cold Immersion

Cold immersion, such as cold or ice baths, can have potential risks and should be done cautiously. Here are some important considerations:

Gradual Exposure

Start with shorter periods of immersion and gradually increase the time to allow your body to adapt to the cold.

Monitor Temperature

Ensure the water temperature is not dangerously cold. Icy water can lead to hypothermia.

Know Your Limits

Pay attention to your body's signals. If you start shivering uncontrollably or feel intense discomfort, it's time to exit the cold water.

Supervision

If possible, have someone present to assist you or call for help if needed.

Pre-existing Conditions

If you have any medical conditions or are taking medication, consult a healthcare professional before attempting cold immersion.

Warm-Up and Warm Clothing

Warm up before immersing in cold water, and have warm clothing and blankets ready after the immersion.

Hydration and Nutrition

Ensure you're well-hydrated and have eaten appropriately before attempting cold immersion.

Safety Precautions

Be cautious of slippery surfaces around the immersion area to prevent accidents.

Alternatives to cold water immersion

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Options for cold water immersion for various purposes can include:

Cold Compress

Applying a cold compress or ice pack to specific body areas for short durations can help reduce inflammation and relieve pain without submerging the entire body in cold water.

Contrast Bath

Alternating between hot and cold water immersion, typically in separate containers or using hot and cold packs, can be used for muscle recovery and circulation improvement.

Cryotherapy

Whole-body cryotherapy involves standing in a chamber with frigid air for a short time, which can provide some of the benefits of cold water immersion.

Cold Showers

Taking cold showers can help improve alertness, boost circulation, and increase tolerance to cold, though it's less intense than full-body immersion.

Ice Baths

Similar to cold water immersion but focused on specific areas, such as submerging your legs in an ice bath for muscle recovery.

Cooling Clothing

Specialized clothing with cooling properties can help regulate body temperature and provide a milder alternative to full-body cold immersion.

Cold Packs or Gel Wraps

Use cold packs or gel wraps on sore or inflamed body parts for localised relief.

Is There A Specific Time for Cold Baths?

The best time for ice immersion therapy, such as cold showers or ice baths, can vary depending on your goals and personal preferences. Some people prefer it in the morning to help wake up and boost alertness, while others find it more relaxing in the evening to unwind and improve sleep quality.

Ultimately, it's a matter of what works best for you and your schedule. Just be cautious not to do it right before bedtime if it makes it difficult to fall asleep, as the body needs time to warm up and return to a comfortable temperature afterwards.

Overall

In summary, cold water immersion can be a valuable tool for bodybuilders when used judiciously, primarily for reducing muscle soreness and aiding recovery. However, it should be integrated into their training regimen with care and consideration of calledferences and needs.

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Beginners

Calisthenics: Secret to Building A Better Upper and Middle Body

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Calisthenics exercises involve using your body weight as resistance to build muscle and strength. These workouts are an effective way to develop lean muscle mass and improve overall fitness. The exercises can include push-ups, pull-ups, squats, and planks, which target different muscle groups. By consistently incorporating calisthenics into your fitness routine, you can achieve muscle growth and improved definition. This can be further enhanced by pairing your workouts with a proper diet and gradually increasing the difficulty of exercises through progressive overload.

Calisthenics exercises are suitable for people of all fitness levels and ages, intending to improve strength, flexibility, and endurance. Basic movements are recommended for beginners, while more advanced practitioners can engage in complex routines. It is vital to adjust the exercises to your fitness level and seek advice from a healthcare professional if you have any underlying medical conditions or concerns before starting a calisthenics program.

What Gains One Expect from Calisthenics

Calisthenics can be valuable in bodybuilding for several reasons:

Muscular Endurance

Alternatives to Calisthenics Exercises

There are many alternative exercises to calisthenics. Some options include:

Get Yourself A Good Coach to Help With Calisthenics

Overall

To conclude, professional bodybuilders need to integrate calisthenics thoughtfully into their training, focusing on exercises that complement their goals and existing routines. Consulting with a fitness professional can help create a customized plan.

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