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For many years, female bodybuilding was considered taboo – the sport of bodybuilding was considered a male sport.  It was rare to find female bodybuilders who trained their bodies at the same level of intensity as their male counterparts.  This is no longer the case.  Today, male and female bodybuilding requires very similar diet and training regiments to produce lean, muscular physiques.  While diet and training considerations are similar among male and female athletes, there are some considerations that are specific just to female bodybuilding.

The first consideration for female bodybuilding specifically is the use of testosterone bodybuilding supplements to assist in muscle growth.  Women who are highly competitive in the sport may begin to consider testosterone supplementation.  It is important that they understand the effects these supplements can have on the body as a whole and the risks that may be associated with taking them.  Many women who take testosterone supplements will notice an increase in facial hair and body hair, a deepening of their voices and acne outbreaks on their backs, faces and chests.  There may also be hormonal imbalances that lead to depression, fatigue and mood swings.  In the world of competitive female bodybuilding it is critical that athletes do their research and fully understand the benefits and risks of all of the female bodybuilding supplements they choose to take, especially those that are testosterone boosters.  It is generally wise for all athletes to stick to organic bodybuilding supplements to compliment their bodybuilding nutrition plans in order to avoid complications that can arise from the use of steroids of HGH.

The female bodybuilding nutrition plan is similar to that of the male bodybuilding nutrition plan, but there are some special considerations that women have to keep in mind.  The most obvious is the difference in calorie intake throughout each day.  Women generally weigh less than men and don’t need the same amount of protein or calories to fuel their muscles.  Caloric intake should be designate based on bodyweight, not gender.  Additionally, women tend to have a tougher time shedding fat than men do.  For this reason, many female bodybuilders consume fewer fat grams than their male counterparts, and may incorporate additional cardiovascular training into their workout plans.

Athletes in the sport of male or female bodybuilding must understand the capabilities of their own bodies.  Understanding the impacts of diet, exercise and supplementation on individual physiques will enable athletes to make smart choices in order to achieve their bodybuilding goals.  The bottom line is to train hard, eat clean a make educated choices about organic bodybuilding supplements and, regardless of your gender, you will achieve the lean and muscular physique you desire.

Multivitamins are considered to be essential bodybuilding and fat loss supplements . At least I think so :) . There is a debate regarding multivitamins. So I decide to present to you the opinion of one of our experts Sean Nalewanyj and his reasoning regarding multivitamins.

Muscle gain truth Sean’s program, The Truth About Building Muscle, is a detailed plan of attack for quickly gaining the muscle mass you want. He covers the entire body in depth, from the chest and back all the way down to the calves. It is an excellent program and highly recommended.


Multivitamins: A Necessary Muscle-Building Supplement Or A Waste Of Cash?

By Sean Nalewanyj

One of the most currently debated issues in the supplement industry is in relation to the consumption of multivitamins and the role that they play in enhancing overall health both in and out of the gym.

Can bodybuilders benefit by supplementing with extra vitamins and minerals? Let’s review some basic biology as well as the function of each specific vitamin in order to find the answer…

In the grand scheme of things, your body is basically one giant mass of chemical reactions. Each of these individual reactions is fueled by small proteins called enzymes, which work by lowering the amount of energy that is needed for a specific reaction to occur.

Enzymes require the use of a “co-enzyme” which alters its shape and allows it to perform its job properly. Co-enzymes are also referred to as vitamins.

So when it all comes down it, vitamins are needed to fuel the thousands of chemical reactions going on within your body at all times. Not only does this play an important role in overall metabolism and body health, but it also plays a vital part in the muscle-building process.

Here is a list of the major vitamins and the ways in which they will aid you both in and out of the gym…

Vitamin A – Is crucial to the process of protein synthesis where individual amino acids are combined to form new muscle tissue. It also helps the body to produce glycogen, the stored form of carbohydrates within the body.

Vitamin B1 – Also known as “thiamine” and is heavily involved in protein metabolism as well as the production of hemoglobin which helps to carry oxygen around the body.

Vitamin B2 – Also known as “riboflavin” and aids in the fat burning process as well as helping the body to produce energy from carbohydrates.

Vitamin B3 – Also known as “niacin” and increases vasodilation within the muscle tissue, helping you to appear fuller and more vascular.

Vitamin B6 – Also known as “pyridoxine” and is very important because of its effect on protein digestion. Muscle-building diets require larger than normal amounts of protein, and this means that your body needs a higher amount of vitamin B6 than the average Joe.

Vitamin B12 – Also known as “cobalamin”, vitamin b12 ensures that the brain and muscle tissue are communicating efficiently and this has a direct effect on muscle growth and coordination.

Biotin – Helps the body metabolize amino acids and produce energy during workouts.

Vitamin C – Heavily involved in amino acid metabolism and the formation of collagen. Collagen is found in your connective tissue and keeps your joints strong and healthy. Vitamin C also plays a role in the production of steroid hormones in the body and also enhances the absorption of iron. On top of all of this, vitamin C is a powerful antioxidant which flushes out free radicals and prevents damage to your body cells.

Vitamin D – Helps the body to absorb calcium and phosphorus more efficiently. Calcium is very important during muscle contractions and also helps to maintain strong bones and joints. Phosphorus is involved in the synthesis of ATP, the usable form of energy within the body.

Vitamin E – A very powerful antioxidant which helps to hunt out and neutralize free radicals. This will help to flush out many of the natural metabolic waste products your body produces and maintain the health of your cell membranes.

As you can clearly see above, vitamins play a very important role when it comes to building muscle and gaining strength. Hard training bodybuilders certainly require higher amounts of these vitamins than the average sedentary Joe, as these vitamins are depleted during intense sessions in the gym.

In addition, a calorie-dense diet requires a higher intake of vitamins to aid in the digestion process. In fact, being deficient in just one vitamin can literally affect thousands of small process within the body.

So, are multivitamins necessary for bodybuilders?

Absolutely!

From protein synthesis to energy metabolism to digestion to vasodilation, multivitamins should be an important part of any effective supplementation plan.

Lear more about the author Sean Nalewanyj

Goals are the cornerstone by which we lay the foundation of our muscle building success.  It is important that you write down your specific goals so that you can take a look at these from time to time.  This is to remind you of what you want to achieve while you are training.  This has kept many a successful body builder on track.  Like them, you can be successful as long as you first sit down and specify what you want from your body building activities.

The first thing you have to do is to write your first vital statistics.  Make a list of your measurements, before you even start taking essential bodybuilding supplements and do any body building.  This includes your body fat percentage, you weight, the measurements of your waist, thighs, chest, upper arms, forearms, calves and neck.  Keep the list.  This will make an excellent reference point so that you will know how much you have improved over time.

Secondly, once you start bodybuilding workout program, you should also take note of your diets nutrition.  List down the food and vitamin supplements you are taking.  Aside from this, you should also list down your training schedule, the kind of exercises you do, as well as the number of repetitions and sets you make for each kind of exercise.  Also, include the total length of each workout.  While you are at it, be sure to also list down your liquid intake.  This will help you determine whether you are taking in the right amount of nutrients.  These records will stand you in good stead in the future, as this will help you understand your growth and development as a body builder.  So be sure to keep up with the records.

After listing your initial measurements and other pertinent information, the next thing you have to do is to write down very specific goals.  Note that it should be specific.  It will not help to say that you want a well-toned body or that you want to be thinner or that you want to have a six-pack.  Cut it down into specifics – list down the muscle weight you want to achieve or specify the measurements you want for your chest.  Remember, the more specific it is, the easier it is for you to aspire for.  You will not reach a goal when you really do not know exactly what it is that you want.

Of course, it would help to first discuss your body building goals with your nutrition and personal trainer to get their input.  This will help you develop a plan that will help you achieve your goals.  It will also be helpful for you to set a timeline along with your plan.  This will make your goals more tangible as you have a specific date you can look forward to.

Again, we stress that it is important to set specific goals and write down a specific action plan to reach your goals.  This is what most of the successful body builders do. Listing the other pertinent information down will also help you determine the things that work for you and what does not in your bodybuilding workout routine.