Bodybuilding exercise is very important. It requires best guide lines and techniques. If you wish to succeed in body building contest then you can do the best body building exercise. It is make sure that you will split up your bodybuilding exercise into body parts and sections. To reach your goals you have to do specific exercises and if you want to split fat at particular part of body then you will need to do some specific exercises. Techniques are very essential which makes you strong and makes you to reach your goals.

The Importance of Physical Fitness:

To maintain blood glucose levels, to prevent the cardiovascular disease and to improve overall health of your body physical fitness is a important tool. In survey, this is revealed that everyone should exercise, and it shows that only 30% of the adult population in United States gets exercised for thirty minutes of daily physical activity, and 25% are not active at all. Inactivity leads to obesity and diabetes in United States because inactivity promotes insulin resistance and other kinds of diseases are occurring due to some other reasons.

To start prevention on the different types of diseases like obesity and heart diseases physical fitness is an easiest and best way. Some people who have the serious diseases like diabetes and heart failure they should start the physical fitness exercise because it will promote weight loss and insulin sensitivity then the condition of some body parts are improved and the risk of heart disease is get decreased. The key factors behind obesity and other serious diseases like diabetes are lack of exercise and physical fitness. Every one should be physically fit to avoid difficult illness. Physical fitness is a challenge.
Requirement of physiologist: You require an exercise physiologist who can design a fitness exercise for your specific needs. You make sure that your trainer is licensed, because experts should know how to design fitness program in order to solve your problems and needs, and he encourages you to reach your goal.

Remember: If you are really active in sports or work out regularly, it will benefit you. Every little bit of your activities like simply taking the stairs instead of the elevator; neighborhood walk and walking the dog etc are simple routine exercise. It will help you a lot. Physical fitness and exercise keeps you strong enough.

Bodybuilding Weight Lifting:

Weight lifting helps us to increase muscle tone and muscle endurance, increases muscle size, increases maximum strength, sports specific training, etc. There are different procedures in weight lifting process. They are muscle tone, circuit training, split work out, increase muscle size, maximum strength workout, periodization, etc. There are some tips to be followed while doing weight lifting program.

Tips to be followed during weight lifting:

•Always warm up before starting to avoid injuries during workout.
•Select suitable weight which helps to complete the desired number of repetitions.
•Maintain full control of the weight through out the movement.
•Focus on each movement.
•Perform longer stretches immediately after workouts.
•Each stretch should be for 30 to 60 seconds.

To increase the muscle tone and muscular endurance workout on 2 phases of workouts. They are circuit training work outs and split workouts. Circuit training work out is designed to strengthen all muscle groups of your body. Split out workout will increase muscle size, and tone body shape. It is divided into upper body and lower body. Weight lifting increases bone strength, bone protein and avoids age related muscle loss. It also increases strength of the tendons and improves joint stability. Weight lifting also increases the metabolic rate, reduces body fat, decreases blood pressure, reduces injuries, etc.

Bodybuilding exercises:

There are different types of exercises for almost all parts of the body. They are exercises for legs, hips and glutes, exercise for back, exercise for chest, exercise for shoulders, exercise for arms, exercise for abdomen, stretching for strength training, etc. Exercises for legs include leg press, leg extension, dead lift, etc. Exercises for chest include barbell bench press, dumbbell bench press, etc. Exercises for shoulders include dumbbell press, upright row, lateral rise, etc.

These are some bodybuilding exercises which help us to increase our muscular body and muscle strength. Start body building weight lifting with small weights and build up to heavier weights gradually. Body building weight lifting has many stages to make your way through. One should take care of their health while following body building weight lifting program by taking healthy diet at regular intervals of time. One should also take advice of doctor before undergoing body building weight lifting process. In this process one can increase their muscle strength and muscle size by following body building weight lifting program carefully and daily.

Muscle Bodybuilding:

Bodybuilding is an art which can be very difficult if not practiced properly. Most of the beginners are rendered speechless on watching professionals with huge muscle mass and curvy body. With performance enhancing drugs and supplements one can easily have a well structured muscular body. Still there is some basic bodybuilding principles which you should follow if you want to have a good physique. To achieve substantial mass gains one should initially follow some basic principles and then use supplements and performance enhancing drugs to achieve tremendous mass gain.

Rules for Muscle Bodybuilding:

The basic principle of a good muscular bodybuilding is that one should follow a strict diet plan. It is advisable that you should formulate a diet plan which focuses on consumption of healthy food. A good diet plan will ensure that the calories which you intake will help you to gain muscle mass rather then giving unnecessary fat. Fast foods and fried foods should not be consumed and you should focus your eating at green leafy vegetables, fresh fruits and carbohydrates. The main aim is to eat a diet which serves as a fuel to your entire routine of body building giving you necessary strength and energy required for workout. Your diet plan should be formulated in such a way that you consume a meal every 2-3 hours of day thus taking 6 meals in day. This type of meal plan will help you to optimize your metabolism thus preventing the storage of fat.

Calories are something which you should give a keen attention in your fitness regime. You must restrict intake of calories in way that it yields to 2-3 lbs of muscles mass in a week. You must maintain a record of what you are gaining and loosing so that accordingly you can formulate your fitness program. You must know whether you are gaining muscles mass or fat mass and this can be done if you maintain a fat percentage of the body.

Workouts for Bodybuilding:

Workouts are most vital for good bodybuilding. A good diet plan and rigorous workout routine in conjunction will help you to get the desired results. You must properly follow all the exercises in order to maximize all your efforts. The intensity level with which exercise are performed is a key characteristic of a good fitness program. A high intensity exercise with strict diet will always yield better results. Before getting into extensive muscle training you must be aware of you capabilities. If your body can’t handle strenuous workout then you need to plan your routine in some other way otherwise you will end up having injuries if you strain your body. Supplements are something which can be vital for your workout.

Supplements provide you with energy so as to perform exercises efficiently and you will observe some rapid change in muscle mass after consumption of supplements. According to your needs you should formulate your diet plans and workout to get the desired result.

Teen Bodybuilding:

Teenagers have a flexible body which can be stretched beyond imagination. So, bodybuilding is not confined to adults alone. Nowadays, many teenagers want to have beautiful bodies and they are eager to stick to some regular regime of bodybuilding exercises.

How to get a good physique?

A perfectly toned body is the dream of many teens. They join gyms and do stretching and weight lifting exercises to get a perfect body. But, if they really want to achieve their aim, then they should aware of the consequences they have to face if they chose wrong exercises which do not suit their physique. If they have a weak physique, then they should start with mild bodybuilding exercises with proper diet and then they can slowly adopt rigorous exercises.

Nowadays, bodybuilding clothes and apparel have become the fashion statement among teens. If somebody is participating in a sports event or joining the gym class, then the first expenditure they would like to make is getting some good body building clothes with fitting shoes. The body building clothes are sold in various ranges and any one can buy such apparels without spending much.

Few years back, while working out, the teens wear clothes which are comfortable. Normally, they chose some cut off jeans, tee shirts or even sports jersey as comfortable clothes. So, every one looked the same as they chose the same type of clothes for their workouts. But, today, the scenario has changed. Now every one have the option of wearing a variety of clothes which shows off their muscles and even they can improve their looks with these body building clothes.

Why teen bodybuilding is important?

Teen bodybuilding is a healthy way to improve ones physique and personality. Body building not only improves physique, but it also improves the patience and determination among youngsters. Only those with discipline and goal can achieve a good-looking body.

But, a good-looking body is only temporary and when they come of out of their teens, they may have to adjust to the changes which will appear on their body. So, they should aim to maintain a healthy and fit body than a tozed body.

When they decide to build their body, they should have self-discipline and a regular exercise regime. If they want to do more exercises today and will leave some of them tomorrow, then that does not form a healthy routine. So, the best thing is to stick to a strict exercise and diet regime in order to get the desired result. The more dedication to perform exercises regularly will bring good results.

Bodybuilders require more calories as they spend more in workouts. So, eating the right amount of food only can help them to build their body to the desired level. First of all, one should figure out how many calories they may need and what type of foods they want to include in getting the necessary calories. Then, they can choose from a variety of fruits, vegetables, whole grains and protein sources which will meet their calorific requirements.

Female Bodybuilding:

The main distinction in bodybuilding in a man and a woman is their metabolism. A woman normally gains muscle in a shorter time than a man. Also, fat metabolism is slower in woman than man. So, she has to carefully choose her body building diet that suits her metabolism. As a result, woman body builders never become bulky and they have to take some synthetic hormones to gain muscles.

Testosterone is a hormone that helps men to increase the size of their muscles. As women do not produce this hormone, they have to take synthetic testosterone with some female bodybuilding diet. This is also the reason behind men having bigger muscles than women.

Types of Female Bodybuilding Exercises:

Female bodybuilding exercises include cardiovascular exercises, running on a treadmill and varying weight lifting exercises. Cardiovascular exercises help females to lose fat and the weight lifting exercises help them build muscles. Even some additional stretching and flexibility exercises also work to their advantage.
Before undertaking a bodybuilding program, one has to decide their goal and their bodybuilding programs should suit their goals. As women tend to gain fat more than men, they should choose programs which reduce their fat and cholesterol with healthy foods. Cardiovascular exercises are of great help in reducing fat and cholesterol.

Do’s and Don’ts in Female Bodybuilding:

The more the intake of fat, the more the body has to work. That is, if the body cannot burn the calories of fat consumed, then it will be stored in your body as muscles. So, while eating women should carefully choose their food which best suits their ambition.

Building a healthy body makes a woman lose weight and also she is benefited with great looks and fitness. But, many women do not like bodybuilding as they think that it only suits men. But, in contrast, body building makes a beautifully sculpted body for a woman.

So, bodybuilding can be done for either gaining health or to participate in competitions. Generally, women are not comfortable with the idea of having masculine arms, legs and shoulders. Also, it is very difficult for women to build muscles without the help of synthetic hormones. In order to gain muscles, a female body builder should consult a trainer or a dietician, before taking any steroids as hormonal supplements.

Bodybuilding diet should have large amount of proteins and carbohydrates with less fat. This is because workouts needs lots of energy which is supplied by carbohydrates and proteins help in the building of muscles. So, carefully chosen diet with proper workouts can make wonders in female bodybuilding. Also, women should not start doing all the exercises at one go as they may hurt themselves in doing so. They should gradually start doing the exercises one by one and their body should adopt the type of exercises they are doing. More workouts means more stress on your muscles, so they should follow an exercise regime which best suits you without wearing out their muscles.

Male Bodybuilding:

Male bodybuilding is a sport admired and followed by men and women since a long period. Achieving muscle mass and a beautiful body is the aim of many in their life. Many people on their adolescent age want to build their body muscles to show off.

Advantage of Being a Male Bodybuilder:
Male bodybuilders have many advantages over female bodybuilders as they produce the hormone testosterone which stimulates muscle mass and hence with little effort they acquire a good-looking body. Due to testosterone, the bone growth and the muscle building becomes easy for male and hence they can work out easily and effectively to build their muscles.

Every man has to plan their workouts before following any training program for bodybuilding. They should set their goals and should work towards it. Proper rest with good nutritional supplements is also needed to build a healthy body.

They can plan their workouts every alternate day as in this way the body gets sufficient rest. Also, the worn out muscles will recover and hence adapt the exercise regime easily. Also, on every workout one should concentrate on different parts of the muscle group. Strengthening of overall muscles only will produce desired results.

Be it male or female, those who wish to build their body should keep a record. They should note down the increase in their muscle size and hence should choose the correct exercise regime to increase the muscle mass. If some exercise is found to be not effective for a couple of weeks, then they should try on new exercises.

Bodybuilding Supplements For Men:

Bodybuilding supplements for men are available everywhere and there are plenty of options available in these supplements. But, before throwing your money in to such expensive bodybuilding supplements, you should thoroughly analyze the needs of your body and the type of supplement you may lack. If you are following a bad diet with bodybuilding supplements, then you cannot derive many benefits from these supplements. A proper balanced diet with nutritional supplements is the mantra for a good-looking body.
If you want lose more fat, and want to build and sculpt your muscles, then this can be simply done with a bodybuilding routine and a good diet. Supplements to burn fat and appetite suppressers can be taken along with the diet. This will help you to reduce fat and at the same time build some good muscle mass.

You can undergo weight training and bodybuilding routine to maintain your fitness. Your body may respond excellently in the initial stages and then the progress may slow down. Whenever you feel that the progress is slow, you should try to change the exercise regime and then you will yourself see the difference. But, you should not do anything in a hurry and every thing has to done in a slow and steady manner. Once, you gain the desired body muscles then you have to continue doing the exercises to maintain the fitness levels. Leaving it in the middle will make you sick and all your hard work will go vain.

Bodybuilding Routine:

When you decide to make a bodybuilding routine, you generally stick to it in the beginning. The results in the beginning are quite noticeable and so you will be more attracted towards the routine. But, after gaining some considerable muscle, the body building does not progress at a fast pace as it was before. That is because your body slows down after gaining some muscle and it only maintains the muscle size after that period. So, you may lose interest in the routine and may want to give up everything. But, that is not the right thing to do.

Initial stages of bodybuilding routine:

When the body gains some muscle, then the metabolism slows down and sometimes it comes to a standstill. So, you may get frustrated and want to leave the entire exercise regime. But, on the other hand if you want to maintain your health and the beautiful body that you have got with the initial rigorous exercise routine, then you have to continue the bodybuilding routine. Otherwise, the hard work you have put all those months will be futile and even you may become sick.

But, what makes the body build itself in the initial stages of the bodybuilding routine? If you can think of the answer then you will not lose hope. May be before the routine, your body may not be that much fit and after the workout routine, it may have gained the fitness. Also, once your body adapts your routine, it gets used to the exercises and hence it may become less effective. So, the solution is you have to change your body building routine.

Change your workout regime:

Whenever you introduce a new workout routine, your bodybuilding will progress, do you know why? This is because your body has not learned the new technique and hence will work effectively. So, the result will be an increase in the muscle size and strength with a toned body. But, you should never be in a hurry to change your routine.

If you start doing new exercises at a fast pace, then you may injure your muscles. So, you should not change the whole routine at a go. You should keep doing some exercises which you think produce the desired results and for the rest you can introduce new exercise regime.

First of all, introduce a new bodybuilding regime and continue doing it only when you feel that it is working quite well. You should check the results periodically and if you are satisfied with the workouts then you can keep them. Otherwise, stick to some new routine which will give you the desired result.

This way all your exercises can change and you can again adapt them after few months and it may work well now. You have to keep the initial exercises for at least six to seven weeks and then you can change it if you have not noticed any change in your body building pattern. Bodybuilding routines are different for different people. Those who design them should design it in such a way that it brings best results in the shortest time.

Bodybuilding Equipments:

The bodybuilding equipment should be bought according to the needs of the body builder. If you want to gain muscle mass, then you may have to buy a set of free weights. Free weights are least expensive and are more effective in building muscle mass. Otherwise, you can join a gym and there you can use these free weights.

Free weights are ideal to any body builder as they can gradually increase the weight and thus allowing the body to develop muscles in a proper pace. Also, there are many different types of free weights available in the market.

Type of equipments to build body muscles:

If you want to build large body muscles, then the ideal equipment is a weight bench which comes with a pair of barbells weighing ten to forty pounds. You can start doing the workout from ten pounds and then can increase the weight according to the capacity of the body.

But, if you are not specific on the weight and want to carry the equipments wherever you go, then dumbbells are the best choice. It can be carried anywhere and it will become an ideal addition to your bodybuilding equipments. If you are suffering from arthritis or back pain, then you can try aquatic dumbbells where you will stand in the pool and use the dumbbells. In this way, your body weight is supported by water and hence you may not feel the stress on your muscles.

Arm sculpting is another fantasy which everyone wishes to follow. So, the ideal equipment for this workout is push-up stands and pull-up bars. To make it bulk, just add some reps twice a week and for toning you can add small number of reps frequently. Dip stands are also excellent bodybuilding equipment especially for those who want to strengthen their ads. This equipment will give you extra wrist support and hence you can even do some of your favorite exercises.

Never overdo your exercises:

You may have bought very expensive bodybuilding equipments and you want to make maximum use of it. But, remember you cannot tax your muscles beyond limit. If you want to workout daily with your bodybuilding equipments, then you may injure your muscles. Your muscles need at least 3 days to recuperate. So, proper rest is necessary between each workout.

Also, you cannot overdo your exercise regime as it may give adverse effects. Depending on your fitness, you should start doing your workouts for three to four times a week. Once you become stronger and feels flexible doing the workouts, then you can continue doing them for long hours. Generally, a workout of 1 to 2 hours is good. Never try to overdo any exercises in your bodybuilding equipments as if you get injured, then you may never want to try the equipment again. Then, you may have to throw away the costly equipments that you have bought with so much hope. So, moderate exercise in your bodybuilding equipment is the key to a healthy and beautiful body.

Bodybuilding Supplement:
Choosing the Right Bodybuilding Supplement:

If you are a beginner to the bodybuilding choosing the right bodybuilding supplement is very important. If you are getting into bodybuilding it is important that you choose only the right bodybuilding supplement. There are literally thousands of different bodybuilding supplements on the market and choosing the right one for you can be challenging. How do you know which body building supplement is right for you? The first step to choosing a good body building supplement is to find out what your goals are concerning bodybuilding.

Everyone has their own goals when they going to begin bodybuilding. Some people want to slide off their fat who is bulk and others wants to build strong body after bulk or before bulk and others endurance or strength. What do you want to achieve with your bodybuilding is depending upon the body building supplement that you choose. The body building supplement affects the goals which are going too achieved by you. So make sure that you need to know about body building supplement .

Getting the right body building supplement:

You should talk to fitness trainer before you start body building and before choose a body building supplement because body building has its own rules and regulations. If you want to home work out then at least you should meet with trainer once because it is make sure that you know whether your body building is going in the healthiest manner or not. This will include getting the right body building supplement.

The fitness trainer able to suggest you to choose the body building supplement which is best for you and full fill your needs. There are different styles in body building supplement and body building supplement are different for men and women. Keep this in mind as well.

Some tips: If you are not interested to go for a trainer then you can have some tips to choose body building supplement with the help of online tutors or some of your friends who are started body building before you. You can search your body building supplement which is right for you and you can bought them with the help of online. You make your purchase which is comfort for you but don’t waste money to purchase the body building supplement to see what others like. If you want to achieve your goals successfully then you make use of these tips and choose the body building supplement.

« Last Edit: January 05, 2012, 09:04:58 AM by ishaquemijee

2 thoughts on “Bodybuilding exercise techniques and guide lines

  1. Dude…. I love your post. I’d like to add some bodybuilding tricks:-
    Tip #1: Focus On Lifting More Weight Over Time.
    Tip #2: Go One Rep Short Of Failure .
    Tip #3: Only Perform Exercises That Work At Least Two Muscle Groups At Once .
    Episode #4: Compound Vs. Isolation!
    Tip #4: Fuel Your Body Right Before And After The Workout.
    Tip #5: Never Go More Than Two Weeks Without A Change.
    Tip #6: Remember Rest Is Required .

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