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Muscle Building Program Review Blog

22nd March 2008

Eating a Lean Mean Diet

Diet and nutrition is an essential part of body building. If you want to build a lean mean body then the last thing you need to do is diet by depriving yourself of food. The key is to eat a balanced diet.

Everybody needs the four basic nutrients – water, carbohydrates, proteins and fats as well as vitamins, minerals and other micronutrients to build muscle. It is not at all about calorie deprivation.

By choosing the healthiest forms of water, carbohydrates, proteins and fats and eating them in the proper balance you can encourage your body to function at its optimal level.

Water is essential because it is involved in every function of the body. It helps transport nutrients and waste products in and out of cells and is necessary for all digestive, circulatory and excretory functions. It is also needed to maintain a proper body temperature. To ensure health you should drink at least eight, eight ounce glasses of water a day.

Carbohydrates supply the body with the energy it needs to function and are found almost exclusively in plant foods such as vegetables, fruits, peas and bean. Milk products from animals also contain carbohydrates.

Carbohydrates are divided into simple and complex carbohydrates. Simple carbohydrates are simple sugars such as fructose, sucrose and lactose. Complex carbohydrates include foods such as vegetables, whole grains, peas and beans.

Carbohydrates are the main source for fueling the brain and red blood cells.

When choosing carbohydrate rich foods for your diet, selecting unrefined foods such as fruits, vegetables, peas beans and whole-grain products, as opposed to refined, processed foods such as soft drinks, cakes and candies, is essential for health.

Protein is essential for the growth and development of the body’s cells and it also provides the body with energy. Protein is also needed for the body to manufacture hormones, antibodies, enzymes and tissues.

Once consumed protein is broken down by the body into amino acids, which help build muscle. If there is a shortage of protein in the diet then there may be problems with the muscles.

Dietary proteins belong to two different groups. Complete proteins contain ample amounts of all of the essential amino acids and are found in meat, fish, poultry, cheese, eggs and milk. Incomplete proteins contain only some of the essential amino acids and are found in grains, legumes and leafy green vegetables.

All soybean products such as tofu and soymilk are complete proteins. Yogurt is the only animal-derived source that is vegetarian. Otherwise protein is found in meat.

Fat is the most concentrated source of energy for the body so it is essential to consume as part of a healthy diet and nutrition plan. However excessive fat intake is a major factor in such health problems as obesity, high blood pressure, coronary heart disease and colon cancer.

Keeping these fats below 10% of your total consumption is considered to be the healthiest approach to eating a healthy diet while muscle building.

18th March 2008

The Principles of Anaerobic Exercise

Anaerobic exercise is mainly associated with muscle building or weight lifting. Technically all types of anaerobic exercises are described as movements that are carried out “without oxygen.” This means that on a molecular level, the cells are not requiring additional oxygen through heavy breathing to accomplish the move. Weight lifters still breathe but they are not in an oxygen deficit constantly like aerobic exercisers are as they raise their heart rate while exercising.

The principle of needing less oxygen is just the exact opposite of aerobic exercises, which require more oxygen and an accelerated heartbeat to work properly. Aerobic exercises include such activities as cycling, jumping rope, swimming, spinning on a stationary cycle, rebounding and running.

Different types of anaerobic exercises are typically used in non-endurance sports to build muscle mass. Muscles that are training under anaerobic conditions develop in a different way then muscles that are training for activities that are of a short duration. Muscles bulk up quickly and becoming very strong. This is due to the contraction and protraction of muscle fibers, which work a lot harder without the oxygen constantly being pumped into the lungs as the result of the body going into a deficit.

Muscle training works differently because it forces the body to use processes that are not dependant on oxygen to produce energy. In fact the ideal intention of many types of anaerobic exercises is to make muscles work harder. Muscles that don’t have sufficient oxygen to meet the demands of the activity bulk up. This does not mean that the body does not receive any oxygen at all when you are working anaerobically in a gymnasium. It just means that you are not using as much oxygen as if you were jogging or swimming.

Anaerobic exercise involves muscular effort, usually short bursts of activity followed by periods of rest. Types of anaerobic exercises include rowing, push-ups, pull-ups, tug of war, sit-ups and squats.

All weight lifting exercises are also anaerobic in nature. Many types of anaerobic exercises associated with weightlifting include working with pulleys, medicine balls and slant boards. These are not expansive exercise and are typically performed in a gym or weight room. This is very unlike an aerobic exercise, which usually requires that the body travel unless you are using a training machine such as a stationary bicycle.

Different types of anaerobic exercises can also be used as part of interval training. Interval training is a very efficient way to lose weight and build muscle. Interval training involves practicing different types of anaerobic exercises such as weight lifting in tandem with aerobic exercises such as cycling, jogging and jumping rope. The combination of both exercises is an effective way to lose weight and keep it off for good.

Even better, practicing anaerobic exercises can help you build lean muscle. Lean muscle keeps on burning fat long after you stop exercising. This is why anaerobic exercise is such an important component of an exercise program that is geared towards achieving weight loss.

13th March 2008

The Benefits of Body Building

Body building is one of the most effective ways to streamline your body’s structure and also create lean muscle mass. However aside from being a way of bulking up, it is also a great way to lose weight and also trigger your body’s metabolism so that it continues to burn fat long after you have stopped exercising.

Body building is not just for men even though the traditional image that we have of the sport is of the traditional he man lifting barbells. Today’s body building equipment is designed for both sexes to use. Women can use Pilates to flex and build muscles in a way that is lithe, yet strong looking. Men can use heavier equipment to flex their muscles aerobically and no longer be that guy that allows bullies to kick sand in their face.

Aside from building muscular strength body building also creates stamina and increases endurance. It can also help your body metabolize its nutrient more effectively and assist with motor control and balance. Body building can also be an anti-aging activity. As a result many people also develop a renewed sense of confidence and self-esteem and have the confidence that they can handle anything that comes their way.

How can body building be such an effective anti-aging activity? For one thing it helps you build stronger bones, which can be your best defense against the bone degrading disease of osteoporosis. You will feel strong and fit because you have become more active and mobile. Many older muscle builders find their lower back pain also disappears as they build core strength. This means that the abdominal muscles strengthen so that the spine has to do less work to help support your body’s weight.

Body building is not a hobby for professional competitors who want showcase a gleaming physique marbled with shining muscles. It is cliché to think that body building is just about popping some veins. No matter how young or old you are you will have more energy if you build more muscle. After shedding excess fat there will be a lot less of you to carry around. You will also notice that every day activities such as carrying groceries upstairs, shoveling snows or moving furniture become much easier.

Furthermore body building is absolutely crucial to an effective weight loss program. This is because when you lose weight through dieting it is possible to lose muscle. To keep the weight off and also to keep from wasting away you also need to be on a complimentary program of muscle building along with your aerobic program of exercise which may include such activities as swimming, jogging or spinning on a stationary bicycle. Yet another benefit to this is that your body will keep burning fat after the body has finished its exercise session as your overall metabolic system becomes much more efficient as the result of body building. This means that even as you are sitting, reading or napping your body’s muscles will continue to expend calories and help expedite your overall weight loss.