Nutrition For Lifting Weights

Lifting weights is great for building muscles, but it's really only 1/3 of the task - and you won't build much muscle from lifting weights if you don't cover the other two areas too. Just as important are your nutrition and getting sufficient rest between workouts.

Ask even the newest weightlifter and they can probably tell you all about lifting weights, what reps & sets mix to use and what every piece of equipment in the gym is for - but very few can give you informed information about nutrition and what they should be eating to grow those big muscles they're so fervently working towards.

In the 1960's and 1970's bodybuilders would eat a healthy, nutritious diet in preparation for, and during, their contest season and then 'bulk up' during the off-season. The idea was to ensure you ate as much as you could, regardless of the quality of food, in the hope that their body would have all the nutrients it needed at any given time to build maximum muscle. So they would put on 30 - 50 pounds of bodyweight, only to then diet off the extra 20 - 40 pounds of fat included in their extra mass.

Nowadays, though, it's understood that one can build maximum muscle mass while staying fairly lean, with little extra bodyfat to burn off at competition time. No longer do they consume massive amounts of pasta and white potatoes, but instead they've reduced their carbohydrate intake, upped their protein intake and replaced the simple carbohydrates they were eating with complex carbs like steel-cut oats, sweet potatoes (yams), brown rice, etc.

So what should your nutrition look like for lifting weights? First you need to know the total number of calories you'll need, and that varies from person to person, even if you're lifting weights together. The calories you need are based on your metabolism more than your gym sessions, so start with what you're currently eating - after all, your current caloric intake got you to your current weight and is maintaining it, right?

Start by dropping soda and alcohol from your routine and replace those calories with protein sources. Carbs and protein each contain 4 calories per gram, so it's a straight swap. Replace your remaining simple carbs with complex carbs - most of your carbohydrates should come from sources like the steel-cut oats, brown rice and yams mentioned above plus vegetables like broccoli, cauliflower, tomatoes and apples.

Do not try to lower your intake of fats, just make sure they come from healthy choices like fish oil, krill oil, eggs and nuts. It's especially important to make sure you're getting enough Omega-3 and Omega-6 from your fats, on a ratio of 2:1 or 3:1 - getting your fats from the sources mentioned will go a long way towards meeting those goals, but you might want to consider an Omega-3 supplement as well.

At this point you're getting your carbs and fats from healthy sources, and that just leaves your protein. The are a great number of protein sources readily available. Some of the best are milk, eggs (especially egg whites), salmon, tuna & other fish, chicken, lean red meat, etc. Fortunately there is enough variety that you can easily vary your diet to keep it interesting while staying compliant with good nutrition practices.

You won't need to count calories and be very vigilant for long - repetition week after week will make eating this way a habit before long and you'll be able to maintain your eating habits automatically then. But make sure you DO stick to your new eating patterns long enough for it to become habit before you ease up at all.

From that point on, your nutrition for lifting weights depends on your personal goals. If you want to maintain lean muscle mass while burning off bodyfat, lower your daily carb intake by 10%. If you want to build more lean muscle, up your daily protein intake by 10%. In either case, note the effect it has and adjust your levels accordingly. Continue adjusting your nutrition as you go along, keeping the changes small and noting the effects. Healthy nutrition for lifting weights really is that simple, so there's no reason to let poor nutritional habits sabotage your efforts in the gym!

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Body Building Women: Lifting Their Way To The Top

Body building among girls has taken a awfully long term to catch on, and a part of the delay has been that physical exertion, till regarding forty years past, was thought-about the domain of men. till the Nineteen Eighties, in fact, there have been no skilled body building girls, and girls WHO amused the concept of strength coaching had their sexual orientation questioned.
But over the past twenty years, girls are taking associate degree progressively distinguished role within the sport of body building, and skilled body building girls have a lot of opportunities to vie than ever before. The rising awareness of the importance of private fitness that sweptback over the Baby Boomers as they approached time of life saw health clubs and fitness centers gap, it seemed, on each different block, and their managements understood that a woman's cash was even as sensible as a man's.
Females WHO wished to sculpt their bodies through weight coaching weren't solely welcome in those gyms; they were invited to participate in categories on body building for ladies. a number of them tried to be glorious pupils, and also the skilled physical exertion women's circuit was on its method.
"Pumping Iron II"
The rise of body building among girls was the topic of the 1985 documentary "Pumping Iron II", a sequel of types to 1977's "Pumping Iron" that featured a awfully young Arnold Schwarzenegger before the exterminator was a gleam in a very scriptwriter's eye. "Pumping Iron II" targeted on a bunch of body building girls getting ready for competition at the 1983 Caesar's World Cup.
The Caesar's World Cup, however, was a body building women's competition staged specifically for the movie; the competition was receptive each amateur and skilled body building women--which profaned the International Federation of Body Building's rules--and one among the film's screenwriters was additionally one among the competition's judges, even if he had ne'er before seen a body building women's contest.
In spite of all its quirks, "Pumping Iron II" managed to bring feminine physical exertion into the public's consciousness, and its body building girls began to be appreciated for the first athletes that they were.
The body building girls competitive circuit continues to be growing and gaining an even bigger and greater following. it's not nonetheless as recognized because the toilet facility body building circuit, however that's to be expected, as a result of it's been around for a far shorter time. In another 3 decades, it should alright have caught up!
From the success of this documentary, a lot of recognition and respect was accorded to the feminine practitioners WHO have labored within the shadow of their a lot of widespread male counterparts for much too long.
Today, the body building girls skilled circuit continues to grow and gain in quality. whereas it's not achieved a similar level of recognition because the toilet facility circuit, it's powerfully gained quality to a degree so much bigger than what existed 3 decades past. Hopefully, this growth can continue and also the world of body building girls skilled circuit can thrive and prosper.

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Bodybuilding Diet Mistakes to Avoid at All Costs

1) Eating very little or excessive protein.

Protein is the key nutrient in any bodybuilding diet plan. In order to build muscle one should consume at least 1 gram of protein per pound of lean bodyweight. Less protein can actually hinder one's progress significantly and result in frustration and lack of results. On the other hand excessive protein calories in a diet can be stored as body fat or in some cases used as energy. One gram per pound of lean bodyweight spread over 6 nutritious meals is a great starting point. If you want to build more muscle or you train harder OR you find that you are not recovering as fast you can slowly increase your protein intake to 1.1 grams per pound or 1.25 grams. Protein is the building block for muscle tissue and if you want to build mass OR get ripped you have to start eating more.

2) Eating the wrong types of carbs.

This is one of the most common nutritional mistakes I come across. I see people who want to add muscle and they eat anything for carbs, from chocolate bars & donuts to rice & potatoes! Fact of the matter is, not all carbs are created equal and you will be what you eat, eventually! Most people tend to overeat simple carbs (sugars) which give them an almost immediate rise in energy but also an equally sudden slump. A proper bodybuilding diet, whether it's for mass gaining purposes or leaning out, should consist mostly of complex carbs. Complex carbs are digested slowly and released into the bloodstream steadily over a period of time. This provides a steady source of energy for muscles throughout the day. With complex carbs there are no highs and lows in energy as they stay steady throughout the day.

Imagine your energy as a line in a graph. With complex carbs, your energy is a completely straight line, always staying high. With simple carbs, your energy line is like a few mountain peaks. It has a few extreme highs but it's followed by extreme lows as well! Carbs have a very significant effect on the way the body utilizes protein. Carbs have a "protein sparing" effect ie when you eat enough carbs, your body will use the protein you give it only for muscle repairing/building purposes. If you don't give your body enough carbs throughout the day, it will automatically break down protein to synthesize glycogen for energy. It's a process called glycogenesis and it will take place when your body is running low on carbs. If your body starts to break down proteins you will enter a catabolic state and your metabolism will slow down significantly. You will also lose muscle & strength.

3) Cheating too much with the wrong foods.

Cheating in any bodybuilding diet is an absolute must. Whether you are dieting for a contest or trying to gain muscle, you should set a specific day of the week where you will be able to have a cheat meal of your liking. The way you cheat depends 100% on how strict you are with your diet. Bodybuilders who are dieting for a contest are the most strict, limiting their cheat meals to once a week or once every two weeks. On the other hand, bodybuilders who are trying to gain muscle mass cheat more often, maybe 2-3 times a week. It is important however to cheat sensibly and not go overboard! If you eat a gallon of ice cream in one sitting and consume over 3000 calories, what do you think will happen? Most likely, the extra calories from sugars & fat will be stored as body fat! The KEY to cheating is to do it with moderation. If you want to be a bodybuilder you should forget about eating anything you want. I don't care how fast your metabolism is! If you eat a ton of cheat meals, it will backfire on you and your progress will slow down.

4) Thinking supplements as the "holy grail".

Nutritional supplements are exactly what they describe! They are there to supplement your diet in case you cannot eat enough nutrients from solid natural foods. Nothing on earth can substitute the power and metabolic effects of natural foods. Supplements provide mostly conveniency when we don't have time to cook but they are in no way better than food. Do not look at supplements as the "solution" to your lack of progress. Yes, some of them do provide an extra boost in strength or fat loss BUT if you do not have a solid diet & training program as the foundation of your bodybuilding goals, supplements will do very little for you.

5) Not eating enough fats & fatty acids.

All fat is not created equal! Eating some fats can actually help you gain mass and keep your body healthy. Most people try to avoid fats like the plague but this approach can actually hinder their mass gaining or fat loss efforts. Egg yolks, virgin olive oil, canola oil, flaxseed oil, natural peanut butter & fish oils are all excellent sources of healthy fats. These not only support a healthy metabolism & hormone production but can provide healthy calories for your bulking up bodybuilding diet. Stay away from saturated fats & trans fatty acids at all costs! They will ruin your physique and cause havoc to your body & health.

6) Not having variety in your diet.

I asked a bodybuilder friend of mine recently how his diet was. His reply was typical: "You know, Kostas, chicken breasts, brown rice, steak, tuna, more rice, baked potatoes..the usual". Don't get me wrong, all of these foods are top of the line for your bodybuilding diets but you can add MORE! Eating the same thing day in day out is really boring. I have eaten so much canned tuna that i cannot even stand to look at it anymore! A bodybuilding diet is a HEALTHY diet first and foremost. Variety is very important - not only for health's sake but also for your mind's sake. Having variety will help you enjoy your nutritional program for years to come and you will also cheat less. There are so many bodybuilding recipe cookbooks out there that give you an immense amount of choices, ideas & healthy alternatives to the staples of chicken & rice.

7) Failing to track calories on a daily basis.

Experts say to measure portions, measure plate fulls or just eat as much as you can (when bulking). I find all this completely wrong. In order to make real progress and see how your body is reacting to your specific diet, you need to accurately track calories. If you do not, you are setting yourself up for frustration. Knowing how many calories you are consuming on any given day can help you make necessary changes if you are not seeing the results you want. You can either keep a diary of your daily calories or you can add them up in excel. Counting calories can be a tedious process at first but you get used to it really fast. Eventually you'll be able to add everything up in your head automatically!

8) Overeating.

If you are trying to gain weight be careful not to fall pray to the "experts" who say that you have to eat everything in sight. Yes, you most definitely have to eat a large number of calories & meals every day but that does not mean that you have to stuff yourself like there's no tomorrow! Overeating calories & especially sugars will only make you gain body fat. You can gain a tremendous amount of weight & mass even if you eat clean foods! The only thing you have to do is eat more of them!!

9) Making big changes all at once.

Changing your diet all of a sudden and following a Mr. Olympia's diet will not do you any good. You will end up gaining body fat or starving your muscles. If you want to change your diet, make sure you do so by either increasing or decreasing your calories over a period of time. Start by adding 100 calories every 3-5 days until you have reached the desired caloric intake. Once you reach the desired caloric level keep close track of your body weight & body fat percentage in order to assess whether the new changes in your diet are beneficial or not.

10) Not drinking enough water.

Water is probably one of the most important ingredients for life. Over 70% of our muscles consist of water. Water is needed for all metabolic processes, including protein synthesis. It helps get rid of toxins, it is important in fat metabolism and it can reduce fluid retention. A good rule of thumb is to drink 10 cups of water per day, increasing it during the summer months and during hardcore training sessions. Even the slightest bit of dehydration can make you feel sluggish and hold you back during your training sessions. Never ignore water intake!!

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The Best Bodybuilding Supplements To Take

Sport nutrition supplements help promote muscle growth in bodybuilders. Nutritional bodybuilding supplements also enhance performance and workout routines that include physical exercises. Weightlifting programs or weight training with free weights or machines will benefit from the addition of body building supplements.

Whether you are body building, weight lifting or working out with body toning exercises, always read and review the nutritional information on supplements before adding them to your workout routine. There are many different kinds of nutritional supplements which can be used for bodybuilding, weightlifting or even the general exercise enthusiast.

Many body building supplements also work well for weightlifting programs and even certain diet programs. On the other hand, you may find some sports supplements and nutritional products work better for the specific style of workout routine you are following.

For body building enthusiasts working towards muscle growth, there are some excellent weight gainer whey protein supplements available to help meet your goal. Because these bodybuilding products help add weight and muscle, they may not be best suited for workout routines designed only to tone muscle.

Body Building Supplements

Building muscle mass while sculpting your body for the perfect look can be a long and difficult process. You can improve workout results with sports nutrition products like whey protein isolate, nor androstenediol, guggulsterones, amino acids, DHEA and meal replacement bars. Bodybuilders and weightlifters alike reach their goals as well as their limits while depending on quality bodybuilding supplements.

Weightlifting Supplements

Weightlifters are always pushing themselves to the limit or lifting weights to the point of 'failure'. To 'burn' through these sets and increase muscle growth, weightlifters employ nutritional supplements. You can safely combine supplements, such as a whey protein isolate, Nitric Oxide and Testosterone Boosters, whether you are just beginning or wanting to reach your peak performance. Weight training programs at all levels benefit when bodybuilding supplements are used in weightlifting workouts.

Nitric Oxide

Nitric Oxide is a free form gas that is produced in the body and is used by the body to communicate with other cells in the body. To produce this gas, enzymes in the body break down the amino acid Arginine.

Nitric Oxide is a molecule consisting of one atom of nitrogen and one atom of oxygen. The production of Nitric Oxide occurs when the amino acid L-arginine is converted into L-citruline through an enzyme group known as Nitric Oxide Synthase (NOS).

Everyone REQUIRES nitric oxide to carry out key physiological processes within the body. From a bodybuilder's perspective, nitric oxide supplementation may prove useful in increasing growth due to increases in blood flow to certain areas of the body. Further, men suffering from erectile dysfunction may also find supplementing with nitric oxide helpful.

Signs of deficiency include the inability to achieve and sustain erections, physical weakness and extreme fatigue. Most "nitric oxide" supplements contain the amino acid Arginine-alpha-keto-glutarate.

With any amino acid containing product, overdose is a possibility. Dosing with too much arginine can lead to diarrhea, weakness and nausea. Clear dosing guidelines have not been established, so it is best to do what is known as "tolerance mapping". Take a small dosage for one week, note the benefits and the side effects, and increase the dosage until the benefits are maximized and the side effects minimized. Over time the two will converge and you will hit the optimal dose. This process is similar to "receptor mapping"
for bodybuilders who use insulin.

Protien Powders

Many protein powders are fortified with amino acids, including arginine. With this in mind, pay particular attention to how much arginine you are ingesting from all supplements taken.

Protein powders are formulated to be the perfect meal in a quick and easy shake. It is easy to take them with you to work or school or anywhere that you need to get your protein or satisfy your hunger in a healthy way.

Need to eat one gram of protein per pound of body weight? Or maybe you are trying to eat six small meals each day? Sounds easier than it really is, huh? Protein powders like the ones listed below may be exactly what you are looking for.

How do you pick a protein out of the hundreds that we have for you to choose from? Basically, you are looking for a powder that has the right amount of protein, carbs, fat and the correct protein type for your goal.

If you are trying to lose fat, you will most likely want a low carb, low calorie protein. The extra protein will help you keep your current muscle mass. If you are trying to gain muscle, you would want a high protein, high calorie powder that is relatively low in sugar and fat. If you are simply trying to find a quick meal replacement, a protein powder with medium carbs and medium calories would most likely be for you.

The three most popular types of protein are whey, casein and soy.

Whey

Out of the many protein sources out there, whey protein is the ultimate. It comes from milk. During the process of turning milk into cheese, whey protein is separated out. Protein can be found in a variety of foods -mainly meats, such as fish, beef, and chicken.

Dairy products as well as eggs, cottage cheese, soy and vegetable protein also contain good amounts of protein.

Nevertheless, none of these sources compares in quality or ease of use like whey protein. Whey protein has the highest value in providing branched-chain amino acids, which result in building and retaining muscle tissue.

Whey protein (the highest quality and best form of protein) is incredible stuff. It provides the body with the necessary building blocks to produce amino acids that are used for building muscle tissue. Whoa! Nearly every bodybuilder knows the importance of protein supplementation. Studies have been conducted that compare whey protein to other sources. They have found that whey protein contains the perfect combination of overall amino acid makeup... and in just the right concentrations for optimal performance in the body. Both hormonal and cellular responses seem to be greatly enhanced with supplementation of whey protein, too! Not to mention the benefits whey protein has on the body's immune system according to documented scientific research. Whey protein also plays a role as an antioxidant and helps support a health immune system. Most importantly, consistent whey protein intake coupled with exercise will result in consistent muscle building.

Training athletes often consume 25 grams of whey protein per day. Bodybuilders who want serious gains (and are burning serious calories), generally consume 150 grams per day. Extremely high doses of whey protein is not recommended, as this will cause the body's liver to be overloaded and you won't get the same benefits as with a consistent lower amount taken three to five times per day.

BCAA:

Amino acids are the building blocks of protein. Amino Acid supplements are an effective and useful blend of essential amino acids for the human body.

Amino acids come from protein rich sources such as meat, fish, dairy products, and vegetables such as legumes, peas, and grains. There are many types of amino acid supplements on the market. Some products claim to have a large quantity of amino acids, but come primarily from a weak protein source (such as milk). Unfortunately, people may have allergies associated with the protein source. Our supplement formula is comprised of the highest quality crystalline protein source.

One and one-half grams of powder three times a day should be sufficient to provide the body with an adequate supply of available amino acids to assist in digesting food and bulking up. There are no side effects with proper supplementation.

Testosterone Boosters:
Raising your testosterone helps you to gain muscle, enhance your mood, support healthy libido, and more! Some prohormones do a great job of raising test levels, but some people prefer not to use them.

Arginine

Arginine is a semi-essential amino acid. It is a building block of protein that performs a myriad of physiological functions. It is a known precursor of the gas nitric oxide [N02].

Arginine is an amino acid that the body cannot make naturally. Therefore it is important to consume foods that are rich in arginine.1

Arginine is found in high concentrations in nuts and seeds like peanuts and almonds. It can also be found in chocolate and raisins.

Individuals with existing heart or psychiatric conditions should consult with their physician prior to supplementing with Arginine. With any amino acid containing product, overdose is a possibility. Dosing with too much arginine can lead to diarrhea, weakness and nausea. Clear dosing guidelines have not yet been established, so it is best to do what is known as "tolerance mapping" - Take a small dosage for one week, note the benefits and the side effects, and increase the dosage until the benefits are maximized and the side effects minimized. Over time the two will converge and you will hit the optimal dose. This process is similar to "receptor mapping" for bodybuilders who use insulin and steroids.

Many protein powders on the market are fortified with amino acids, including arginine. With this in mind, pay particular attention to how much arginine you are ingesting from sources. If you do not feel comfortable following the above described procedure, it is always best to follow the directions as prescribed on the products label.

Christopher DiCicco is an owner of a online Nutritional Supplements Store and has been involved with health and nutrition for over 20 years. He has written many articles on such topics as Nutritional Supplements, Bodybuilding supplements & weightlifting supplements to name a few.

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7 Body Building Tips to boost All Body Building Programs

These body building tips square measure vital to your success as a result of additionally to creating the majority body building programs far better, they'll conjointly assist you to forestall common injuries that plenty of bodybuilders suffer from.

When it involves body building or associate degreey physical activity you have got to be prepared for the likelihood of an injury and do everything doable to forestall one from occurring within the 1st place.

That's what these body building tips can do for you.

If you ignore this chance or train in such the simplest way that you just square measure golf stroke yourself in danger you will ne'er reach your goals. Any injury even one that's terribly minor will reduce the effectiveness of your body building programs and stop you from coaching altogether.

Let's take a glance at the way to forestall injuries from happening and the way what the most effective strategies square measure for fast recovery if you are doing expertise associate degree injury.

Here square measure some body building tips that job even as smart for beginners as they are doing for the seasoned bodybuilders.

Body Building Tips # 1: hindrance is that the best medication.

You've detected body building tips like this one before as a result of it's true. you'll be able to forestall most injuries within the gymnasium from occurring within the 1st place. Keep your mind on what you are doing and visit the gymnasium with a concept.

If you are simply walking from one exercise to a different with no clear goals or arrange in mind you'll eventually injure yourself. this may occur after you produce a muscle imbalance.

For example, if you usually work your quadriceps femoris (the muscles on the front of your thigh) and do not work your hamstrings (the muscles on the rear of your thigh) within the same manner, you'll produce a muscle imbalance.

You will have one stronger muscle actuation against a weaker muscle. during this case, you'll possible injure you knee.

Body Building Tips # 2: heat up properly.

Warm up before you carry weights and make love when you visit the gymnasium. Regardless if you are doing high reps with light-weight weights or low reps with significant weights, you want to adequately heat your muscles.

Start by doing five - ten minutes of sunshine cardio work on a stationary bike or treadmill. Then before every exercise take close to four-hundredth of the burden you will be exploitation and do a few sets of ten - twelve reps.

Body Building Tips # 3: once to stretch. 
Do your stretching at the tip of your exertion for best results. The a lot of versatile you're the less possible you're to induce harmed throughout a carry. It conjointly reduces recovery time.

Body Building Tips # 4: perpetually use correct weight lifting techniques.

Using a correct weight carrying technique on every and each lift on all of your weight lifting exercises is crucial once workout.

Improper weight lifting techniques embody bouncing or jerking motions associate degreed even exploitation an unsafe grip. acting your body building programs like this may cause your muscles to over extend, among different things, leading to associate degree injury.

If you're not exploitation correct weight lifting techniques 100% of the time you'll at the terribly least not create the gains you're capable of. additionally, the likelihood of injury greatly will increase.

Injury caused by a failure to stick to correct lifting techniques will vary from ligament & sinew strains to a lot of severe injuries like a tearing of the muscle itself.

Body Building Tips # 5: keep centered on what you're doing.

If you're not centered on what you're doing you'll not be ready to push your body enough so as to create positive gains. a scarcity of concentration or changing into distracted may end up in serious injury likewise.

Constantly watching members of the alternative sex or talking with friends throughout body building programs has junction rectifier to several folks pain themselves over the years.

You also run the danger of injuring somebody else within the gymnasium.

Almost all body building programs would force a amount of lifting significant weights. throughout these weight lifting exercises you have got to concentrate and pay shut attention to everything you're doing, from the second you walk into the gymnasium till you allow.

Body Building Tips # 6: do not await any body building injury to induce worse. Rehabilitate as before long as doable.

One of the largest mistakes most body builders create isn't obtaining the correct treatment like a shot. additionally, if you are feeling even the foremost minor quantity of discomfort throughout any body building exercise, stop and leave the gymnasium.

If you continue on with any body building programs when a minor injury, you may create the injury a lot of worse. It's far better to depart the gymnasium early instead of create true worse and find yourself missing several weeks of coaching.

Injuries {that can|which can|that may} be thought-about terribly slight will typically simply need each day more or less of rest and perhaps application of ice. If you suffer a a lot of severe injury then you wish to consult a doctor simply to air the safe aspect.

Body Building Tips # 7: Use specific supplements.

There square measure some body builder supplements offered that will facilitate to strengthen joints, repair minor injuries and acquire you back on your body building programs a lot of faster.

Key body builder supplements can enhance recovery and support your body building efforts

These body building tips square measure basic however they're conjointly vital. Incorporate all of those body building tips into your routine and you will see higher results and avoid injury.

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