BODY-BUILDING - The Art Of Beauty
Excerpt : BODY BUILDING Man has always strived for maximum strength and physical perfection since time immemorial. A man with good physique and graceful body has always been looked upon with admiration
BODY BUILDING
Man has always strived for maximum strength and physical
perfection since time immemorial. A man with good physique
and graceful body has always been looked upon with admiration
everywhere. Men like Apollo, Hercules, Samson, Rustam and Sohrab
will always be remembered with respect till their successes
dazzle the world with more beautiful and
proportionate bodies. A nation's health is the nation's
wealth. This is an old saying and every nation can boast of
having produced men of towering strength and enviable physical
perfection. Towards the end of the last century the late Fugene
Sandow started schools in England to build graceful symmetrical
bodies. The movement took the populace by storm and gained such
a vast popularity that it spread all over Europe and America in
no time.
Bodybuilding
is the process of developing muscle fibers
through the combination of weight training, increased caloric
intake, and rest. Bodybuilding
originated from the Greeks believe it or not. Their basic idea
was to celebrate the human body and it's functions. Back then,
however, it was much different than it is now. They weren't so
concerned
 
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with symmetry, just being massive and strong. Today's
idea of being symmetrical along with being massive and strong
stems from the Victorian ages. Now, bodybuilding
and strength training is considered mainly for health reasons
and just to look good.
The easiest way to assure both proper energy before your workout
and to replenish that glycogen afterwards is to consume a whole
food nutrition supplement both before and after a workout.
Nutrition is by far the most important factor and is almost
always responsible for either success or failure in bodybuilding
and most fitness
programs. Although very complex, a basic understanding can guide
anyone in the right direction. As you progress in your bodybuilding
and fitness
programs and gain further understanding of the relationship
between performance, recovery and nutrition, you'll be able to
find certain nutritional strategies and manipulations that will
help drive you to new heights.
In order to add muscle tissue
you must force the body
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to add
it. Your body won't just add a pound of muscle just because you
followed a 3-set workout that you read about in Muscle +
Fitness. You need to give the body a reason to make
improvements in the case add muscle tissue. You have to provide
what I call a 'stimulus'. This can be done in many ways and I'll
address a few in just a moment. Basically, you need to force the
body to add muscle by
subjecting it to levels of stress it is not used to. Some
methods are more obvious than others but all can work. Here are
a few examples of how this can be done effectively.
First, the basic and common methods:
1. Increase weight or resistance
2. Perform more repetitions
3. Perform more sets
4. Move the resistance slower
5. Rest less between sets and exercises
The key to Building
Muscle is diet and exercise. Exercise will improve your
muscle tone, help you control your weight, reduce your blood
pressure, help prevent heart disease, and it will improve the
functioning of almost every one of your essential systems, from
digestion to sleep. The amount of exercise you do depends on the
shape you are in, and what you believe your ideal physique to
be. When creating a muscle
building regimen, it is important to keep in mind your level
of weight training experience. If you do not have a great deal
of
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experience it is important to ease into a weight training
routine. As a rule of thumb, three to four workouts per week of
at least thirty minutes should keep you healthy. It is essential
to do research, or consult a nutritionist when figuring out a
diet which will support you in building
muscle. A well balanced diet is crucial when building
muscle.
"The key is to stimulate muscle growth
with the least amount of training in the shortest period of
time."
Remember, if you have not stimulated enough muscle mass
in a workout session, all the excess calories consumed are
either excreted or deposited as body fat. Studies indicate that
95 percent of trainees simply don't train hard enough to warrant
an appreciable and consistent size and strength increase on a
workout by workout basis. And yet they still continue to eat big
to get big. Let me point out that you will get big if you eat
big but it is often fat and not lean muscle mass. You don't need
6-7 meals a day to build muscle and minimize the deposit of body
fat. In fact, all that really matters is that total calories
consumed in a day must exceed your Basal Metabolic rate
The essence of body building
can be summarized as follows: feed the
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muscles
enough calories to help the growth process and no more. "More is
not always better". Consuming more calories than what is
necessary to serve the growth process causes your body to work
harder to digest food and misuses valuable energy that could be
better used to serve the growth process. The rest of the excess
calories are usually turned into body fat and/or excreted. If we
stimulate five pounds of muscle per
training session and our next workout is 3 weeks away we need
only 3000 calories in a space of three weeks to serve the growth
purpose. Now when you divide 3000 calories by 21 days you have a
little over 145 calories a day.
To do bodybuilding
or any task you have to plan some goals by which you can know
the work you doing is helping you or not. Here are some general
recommendations for different goals:
If your goal is to tighten and tone muscles:
* Focus on increasing reps, decreasing rest, and changing
exercises frequently
* Train each muscle group
twice per weight
* Perform fewer sets of many different exercises
If your goal is to increase strength and power:
* Focus on increasing weighing
* Train each muscle group
once every 7-10 days
* Perform multiple sets of
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each exercise approximately 2-5 sets
per exercise
If your goal is to increase muscle size:
* Focus on shocking muscles by changing variables frequently
(exercises, set and rep schemes rest time, etc)
* Train each muscle group
on a variable schedule. Experiment by training a muscle group 3
times a week and then once every ten days.
* Perform multiple sets for a while and then perform single sets
for a week or two.
Eating to gain muscle mass,
power and strength is ridiculously simple. Remember the simple
things in life are the things that usually work. Complicated
issues like measuring every morsel of food are at best an
inefficient way of gaining muscle mass.
A very important aspect of being able to build muscle,
aside from doing the exercise, is to be consistent in your
efforts. Building an
impressive physique involves persistence and determination, but
no matter what anyone says, it is well within your ability & if
you have decided that you have to be a smart one than you will
be.
BODY
BUILDING
Nutrovita.com
About the author:
Research Work On Herbs, Nutrition & ALternative Medicine
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Without Risking Your Health...
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