Bodybuilding Dieting Plan

When it comes to diet and bodybuilding, the best results are achieved when they work together rather than separately. Use your fitness routine to burn excess calories and use your diet in order to properly provide your body the nutrients and fuel it needs to build muscle. I’ve heard many times in my life that a pound of muscle weighs less than a pound of fat. While this is not true at all, a pound is a pound regardless; a pound of muscle occupies less space on the body than a pound of fat. Pound for pound, I would much rather mine be composed of muscle than fat. Dieting alone does not build muscle and that is something you will do well to remember in your efforts.

You should also realize that as you are building muscle you may be shedding inches while not showing a great deal of progress on the scale. It is very important that you keep this in mind throughout the weight loss process. Do not measure your progress by the scales alone or you will achieve misleading results. The problem is that far too many people do just this and get frustrated and give up when they are actually making progress. Do not allow yourself to be a victim of the scales. Look in the mirror, try on your tight pants, and measure your waistline. Measure your success by how you feel after climbing a flight of stairs not by how many pounds fell of the scale this week.

By incorporating fitness into your diet routine you are also enabling your body to burn off any extra calories you may have consumed during the day. This means that if you want to have a small ‘cheat’ during your day, you can make up for it by burning a few more calories than normal in the evening. This isn’t something that should happen often but an occasional occurrence isn’t going to make or break your diet.

You should also look at dieting and fitness as a ball and glove type of relationship. While you can play ball without the glove, it seems to work so much better if you have both. Diet and fitness when combined can create fantastic weight loss results for those who take them both seriously. The thing to remember is that neither works as well alone and neither will work unless you are willing to do the work. You must make this a priority in your life in order to achieve the best possible results.

Best Weight Lifting Exercises

We all want to know what the best weight lifting exercises are, but virtually every bodybuilder has a different opinion of what is the best.

Here’s an article by David Adams offering up his top 6 weight lifting exercises to building muscle fast, and as you’ll see, not all of them involve weights!

Weight Lifting Exercises – The Top 6 Weight Lifting Exercises For Packing on Muscle Mass

By David P. Adams

When you look at all you can do with the free weights, benches, racks, pulley systems, and machines in even an average gym, you will find an almost endless number of weight lifting exercises to perform. However, not all movements are created equal. While some of the fancy exercises with strange equipment and setups have their place, the heavy, basic exercises will always yield the best results when it comes to building muscle mass. Here are the top six weight lifting exercises that you can use to build maximum muscle mass:

1. Squat
As trainers, coaches, competitive lifters, and just about anyone with significant weight training experience has said for years, the squat is the king of all weight lifting exercises. Religiously performing heavy, deep squats will build massive quads and hamstrings, strengthen the glutes and lower back, and dramatically improve athletic performance. In addition, squats, especially when performed in a higher rep range, will promote an anabolic hormonal response that will lead to greater increases in muscle mass over your entire body. Simply put, if you are not squatting, you are severely limiting your strength and size potential.

2. Deadlift
Second only to the squat in muscle building importance, the deadlift is one of the weight lifting exercises that can make or break a physique. It engages nearly every muscle in the body and allows most weight lifters to handle more weight than with any other movement. The hamstrings and quads are engaged during the initial pull from the floor, the lower back is recruited to keep the body in an upright position, and the lats, traps, and rhomboids are heavily stressed to keep the bar moving in the correct path. The deadlift will not only build an enormous upper and lower back, but it will give a physique that “thick” look that only the strongest lifters have.

3. Bench Press
A favorite among both new and veteran weight lifters, the bench press is the standby movement for building upper body strength and muscle mass. Though most lifters treat the bench press as a “chest” exercise and perform it with other horizontal pressing movements, it heavily taxes several other muscle groups, as well. Overall, the exercise will build a massive chest, wide shoulders, and thick triceps. Though many trainers and coaches have been switching to dumbbell and machine substitutes in the last few years, any weight lifter still attempting to gain a large amount of muscle mass should be performing the basic, barbell bench press. It is one of the best weight lifting exercises for overall upper body development.

4. Barbell Row
One of the most standout body parts for a weight lifter to have is a big, thick upper back. After the deadlift, none of the other weight lifting exercises produce this result better than the basic barbell row. When done properly, with a 45-degree tilt in the torso, an arched lower back, and retracted shoulder blades, this movement heavily stresses the lats, traps, rhomboids, rear delts, biceps, and forearms. Though personal trainers and bodybuilding gurus are often quick to rant about perfect, slow form, a little bit of cheating is recommended for this exercise. Progressive strength increases on the barbell row will allow a trainee to build a bigger back than he ever thought possible.

5. Dips
Known to be one of the most important weight lifting exercises for the upper body, the dip is often called “the upper body squat.” Like the bench press, this movement primarily works the chest, triceps, and shoulders. However, the dip is different from the bench in that it is a closed-chain movement. This means that the hands remain still while the rest of the body moves through space. Closed-chain exercises, which also include the squat and deadlift, often recruit more muscle fibers and lead to greater gains in muscle mass than their open-chain counterparts.

6. Pull-ups
While the deadlift and barbell row are indispensable for building a big, thick back, pull-ups are the most important weight lifting exercise for widening the lats. Like dips, pull-ups are a closed-chain upper body movement and require a great deal of muscle recruitment to perform. Depending on the grip variation, they will also heavily tax your biceps and forearms. The bodybuilders and other strength athletes who have the biggest backs are often the ones who stick with this exercise, despite the difficulty brought on my muscular weight gain. Overall, a successful trainee will combine regular pull-ups with deadlifts and barbell rows to build the thickest, widest back possible.

In conclusion, the basic weight lifting exercises are almost always your best bet for building strength and packing on muscle mass. The best of these old standby movements are the squat, deadlift, bench press, barbell row, dip, and pull-up. However, there are always more exercises, tips, tricks, and techniques to be learned for building the best body possible. Discover more of the best weight lifting exercises at IntelligentMuscleBuilding.com

Article Source: http://EzineArticles.com/?expert=David_P._Adams

http://EzineArticles.com/?Weight-Lifting-Exercises—The-Top-6-Weight-Lifting-Exercises-For-Packing-on-Muscle-Mass&id=2400770

So what do you think? Is David’s list of 6 exercises helpful or is there some he missed. Let me know in the comment area!

Dr. Ignarro Nitric Oxide Interview 1

Dr. Ignarro explains in detail what NO is, how it operates, why it is important, and how to increase production of it. Learn more at http://www.DrIgnarro.com

Which Is The Best Muscle Building Supplement?

Which is the best out of these and why?

BSN NO-Xplode
Gaspari Nutrition SuperPump250
MuscleTech Nitro-Tech Hardcore
MuscleTech Cell-Tech Hardcore

CytoSport Monster Milk

MuscleTech Nitro-Tech & Cytosport Monster Milk (only 1 gram of creatine) are both protein drinks.

Muscle Tech Cell Tech is a creatine product. This product is a creatine product that uses sugar to cause an insulin spike which in turn will drive the creatine monohydate into your cells. As time has gone on many people have moved away form these types of creatine transport systems opting for lower carb varieties. Also many products are using different forms of creatine. For instance gaspari Nutrition Size On uses a creatine gluconate instead of creatine monohydrate.

Beginner’s Ab Workout – Three Simple Exercises To Build Core Strength And Abs

Having a strong core is not only important in every day life, but is also the foundation of building a great looking body. Six packs, washboard abs, and toned, flat stomachs are all the result of strengthening your core and shedding body fat. Though there are expensive gym programs that promise to help you get ripped, there is an easier, free way to get the same great results in the comfort of your own home.

Below are three simple exercises that will help you build that core strength and that great strong stomach you’ve always wanted.

The Plank

The first exercise we’re going to explore is the plank. It is a great exercise for building physical (abdominal) mental strength. To perform a plank, get into a pushup position with your arms and toes the only things touching the ground. Make sure your body is aligned – keep your buttocks, shoulders and ankles in a solid line. Now, simply hold that position as long as you can. At first, it will be difficult so try holding for 5 seconds. Slowly build up the time you can hold this position. 30 seconds – 1 minute per round is excellent. Repeat three or four times.

The Leg Lift

Lay on the floor looking at the ceiling with your arms by your side. Place your hands underneath the small of your back. Make sure you feel comfortable. Keep your legs locked out in front of you and slowly raise them 6 – 8 inches off the floor. Hold this position for 10 seconds and lower your legs down. Repeat three to four times.

Knees to Elbows

Find a pull up bar or something equivalent (playgrounds are a great place or you can easily purchase or build something for your home). Grab hold of the bar with your palms facing away from you and hang. Your body should be completely still. Slowly raise your knees towards your chest. Contract your abdominals hard and squeeze your knees past your chest to your elbows. When you make contract slowly release and lower your legs down. This exercise will be difficult at first. If you cannot get your knees to your elbows, don’t worry! You have two choices, get someone to spot you by placing their hand on the small of your back and helping you get your knees up or simply getting your knees as high as possible. At first, two or three repetitions of this exercise will be sufficient. As you get strong, increase the reps!

These three exercises are safe, fast, and effective. They can be performed in the comfort of your own home with minimal equipment. They will help you lose that weight around your waist and give you that flat, toned stomach you’ve always wanted. Best of all, these exercises only involve moving your bodyweight, so you don’t need any weights or expensive exercise equipment.

Lastly, utilizing nutritional supplements, such as nitric oxide and l-arginine can help your body rapidly develop and build muscle in targeted areas. Nitric oxide can help you improve your stamina and strength, in addition to widening the blood vessels allowing for more oxygen to reach your muscles allowing faster muscle growth. Any good workout routine can be aided with the help of a nitric oxide supplement.

Free samples of a great nitric oxide supplement are currently available here!

Any Reviews Based On Hi-tech Pharmaceuticals Supplements? Anavar?

I was looking into a bunch of different bodybuilding supplements for my next work out cycle.
Anybody used or heard if Hi-Tech Pharmaceuticals supplements?
specifically anavar, oxbolin, or sustanon 250?
these are not steroids but i find it weird that they are named after steroids…. thanks

BSN Nitrix Cem3

Creatine is widely accepted among the weight lifting and fitness communities as one of the best supplements to take to aid in muscle growth. Study after study performed by doctors and researchers confirm creatine’s ability to help in the building of muscle tissue. But with so many companies selling it, how can you separate the top rated creatine products from the rest? Especially if you are new to weight training and don’t know one nutritional supplement company from the next?

By reading over dozens of weight lifting magazines and visiting several forums dedicated to weight training and bodybuilding, I have come up with a list of five top rated creatine products.

1. CellTech Hardcore Creatine (by MuscleTech). Although its a bit more expensive than your average creatine supplement, it got rave reviews from guys that used it. Not only were muscle gains obtained quicker, but the mass stayed on longer once the supplement was no longer being used.

2. Micronized Creatine Mohohydrate (by AST Sports Science). The “micronization” process actually makes the creatine particles twenty times smaller than the powder form, and thus much easier to be absorbed by the body. I read a lot of positive feedback from users that felt that they were able to get better workouts because of the more immediate access to creatine in their bloodstream.

3. Creatine Mass 10,000 (by Healthy ‘N Fit). For those of you that are “hardgainers” (meaning that you have trouble putting on muscle mass), this may be the supplement for you. Along with the 10g of creatine, you also get a whopping 45g of protein with each serving. This seems to be popular for those just getting involved in weight lifting who are looking to make fast muscle building gains.

4. CellMass Creatine (by BSN). This one actually won the Creatine Product of the Year from BodyBuilding.com. This supplement has creatine ethyl ester malate (CEM3) which many believe to be the most effective form of creatine available. Many bodybuilders swear by this supplement, especially for post-workout use.

5. CreaPure Creation (by Nutraceutical Sciences Institute). If you are looking to get the benefits of creatine monohydrate without spending your entire supplement budget, this create product is for you. In one website I found, 30 out of 32 customers of CreaPure would recommend it to others.

There’s a reason why almost every single weight lifter uses creatine: because it works. Be sure to review the top rated creatine products listed above and find one that best suits your budget and training goals.

Click here to download your FREE muscle building report.

Don’t make the mistake of believing that you can’t effectively gain muscle mass because you failed at it before. New technologies, supplements and weight training systems are being developed all the time to make it easier for you to gain muscle mass. Check out my site for more info: http://www.internetincomepaths.com/MuscleGainer

IDS Muscle Volumizer Reviews

Bodybuilding requires a lot of dedication and time – it is the solution to take control of how your body looks. All in all, bodybuilding is what you make of it. If you’re looking for a way to feel and look great – then bodybuilding is for you.

Bodybuilding is a sport that mainly emphasizes physical appearance, body configuration and shape, trying to achieve aesthetics perfection. Bodybuilding is about building lean muscle mass while lowering body fat. The most important part of bodybuilding is taking the right supplements.

Taking bodybuilding supplements is a great way to boost your performance while working out. Bodybuilding supplements is a definite classification of “nutritional supplements” which aims to aid the increase of muscle mass.

Among the top of the bodybuilding supplements is Creatine, and there are many bodybuilding supplements that use Creatine. One of the most recent of these supplements is NOX-CG3, which has been developed by one a leading company within the Bodybuilding Supplement market, Xyience. The aim of this article is to go through the positive and negative points relating to Nox cg3 when used within Bodybuilding, although the manufacturers state that it also has uses in other sports such as running.

One of the main advantages of Nox cg3 is, according to the manufacturers, the fact that is uses a complete matrix of the most scientifically advanced ingredients available including three highly absorbable Creatines, three Nitric Oxide Boosters, and three scientifically advanced Glutamines.

An almost immediate effect can be seen, as NOX-CG3 only has to be taken with cold water 30 minutes before your workout – Many other supplements need to be taken well in advance of your workout, and it is a great benefit to be able to take only once, half an hour before your workout commences.

With bodybuilding supplements you should be able to see and feel the huge difference that a complete muscle volumizing formula can make in your general performance and physique.

Another area where this particular supplement gains ground is the taste, as it is available in three flavours, including Lemon-Lime, Blue Raspberry, and Fruit Punch. This can potentially be a huge plus point, as you should not get bored with the taste of it.

It is very hard when you are looking for bodybuilding supplements to decide on just one to buy, out of the hundreds there are available. On first impressions the claims made by the manufacture of Nox cg3 would appear to satisfy all the requirements that a bodybuilder may have for a supplement, and it could indeed be a good choice to make. However perhaps one slight disadvantage is the cost, as it can initially appear to be a little more expensive than other supplements on the market. This does not need to be a problem though as if you look around you will soon find places where you can obtain Nox cg3 at discount prices, which does really take care of the one small disadvantage.

Most importantly it does appear to work as promised with many people reporting an immediate increase of strength in their workouts, and the information from the manufacturers seems to confirm this.

Hank Rogers is a regular reader and contributor to bodybuilding blogs and websites. For further information on Bodybuilding supplements, including NOX-CG3, and how to buy it at greatly reduced prices visit http://www.gainmusclemassnow.net

BSN Nitric Oxide

Simply put, creatine monohydrate is the most popular and effective bodybuilding supplement on the market. Everyone consistently using creatine is making HUGE, AMAZING gains!

There is one good reason why three out of four of the ’96 summer Olympic medallists used creatine: it works and it works well. A French scientist first discovered creatine in 1832, but it was not until 1923 that scientists discovered that over 95% of creatine is stored in muscle tissue. The first published report of creatine having bodybuilding effects was The Journal of Biological Chemistry in, get this, 1926! Although we’ve known about creatine for quite some time, the first real use of it to enhance performance was the 1992 Olympic games in Barcelona, Spain.

So, what is creatine? Our bodies naturally make the compound, which is used to supply energy to our muscles. It is produced in the liver, pancreas, and kidneys, and is transported to the body’s muscles through the bloodstream. Once it reaches the muscles, it is converted into phosphocreatine (creatine phosphate). This high-powered metabolite is used to regenerate the muscles’ ultimate energy source, ATP (adenosine triphosphate).

[ Top 5 Sellers ]

1. BSN NO-Xplode

2. MuscleTech Nitro-Tech Hardcore

3. MuscleTech NaNO Vapor

4. Gaspari Nutrition SuperPump250

5. MuscleTech Cell-Tech Hardcore

Unlike steroids or drugs, creatine is 100% natural and occurs naturally in many foods; therefore, it can never be banned from any sports or international competitions (unless they banned eating meat). Many foods especially herring, salmon, tuna, and beef contain some creatine. However, the very best source of creatine by far is creatine monohydrate because it contains more creatine per weight of material than any other source. Bodybuilding.com sells only high quality 99.9% pure pharmaceutical-grade creatine monohydrate.

2. What does it do and what scientific studies give evidence to support this?

Creatine is bodybuilding’s ultimate supplement, and for good reason. For one thing, creatine can significantly increase lean muscle mass in just two weeks. It is also responsible for improving performance in high-intensity exercise, increasing energy levels, and speeding up recovery rates. It’s no wonder athletes who use it have such of an edge over those who do not. Soon nearly every athlete who competes will use it (if they don’t already). Creatine’s ability to enhance energy reserves in muscles comes from its muscle protein synthesizing action, while minimizing protein breakdown. This occurs because creatine has the awesome effect of super-hydrating muscle cells with water. It enhances muscles’ growth too-making muscle fibers bigger and stronger.

Quite a few studies have been done on creatine to figure out why and how it works so well. There have been over twenty double blind (meaning neither the researchers nor the subjects knew who was getting what), placebo-controlled studies conducted on creatine in the past five years. They proved that creatine increased energy levels, resulting in increased strength, endurance levels, and recovery rates. Another unexpected benefit attributed to creatine was discovered as well: creatine accelerates fat loss, while building lean body mass!

3. Who needs it and what are some symptoms of deficiency?

First, anyone who is ready to have more energy, build more muscle faster, and have more endurance should try supplementing with creatine monohydrate. Next, anyone who would like to be more toned by increasing lean muscle mass, recuperating faster, and losing that extra little fat roll should supplement with creatine monohydrate. Last, anyone who is involved in intense physical activity, experiencing physical stress and fatigue, and likes incredible results should supplement with creatine monohydrate.

4. How much should be taken? Are there any side effects?

Excellent results have been observed in taking creatine monohydrate in two different ways. The first way is called loading. This method works very well for anyone who has never taken creatine before. Just as the name implies, it involves loading up or saturating your muscles with creatine. During the first four days to a week, take 20 to 30 grams per day. Mix it with non-acidic juice or water. Grape juice works well. After this loading period, take a regular intake of between five to fifteen grams per day to keep your muscles saturated (no need to over do it). The other method is a more gradual approach to supplementing with creatine monohydrate. Over the course of an extended period, one basically skips the loading phase and just supplements with five to fifteen grams per day, everyday. The best results have been noticed when creatine is combined with a high carbohydrate base, such as dextrose (glucose) and taken about one-half hour before training.

The best part about creatine-no adverse effects have been reported in any studies. NONE! Creatine is totally safe and effective. Creatine has never been shown harmfully toxic. Nevertheless, just like with anything, it is not recommended to over-supplement once your muscles are saturated with creatine-there is no reason to. This means, stick to the recommended dosages, and be prepared to experience the very best muscle, strength, energy, and endurance gains possible!

http://www.bodybuilding.bodyshapepur.com

Performance Supplement Reviews: BSN NO-Xplode (Nitric Oxide)

MRI Black Powder Bodybuilding

There are a variety of products that make use of MRI’s patented No2 formula. No2 is truly a breakthrough in the supplements industry, having first been released in 2002 and since then winning many enthusiastic reviews from customers who could feel the difference. However, between the many selections offered by MRI (Black and Platinum series) and other companies, including popular selections like BSN NO-Xplode, Universal Animal Stak 2, MuscleTech NaNO Vapor, Iron Tek Pro Vaso and BNS Nitrix, how can you tell which is the best No2 product?

What Does this Mean for You?

What is the best No2 product, according to customers, reviewers and industry insiders? Everyone has a differing opinion. Some insiders like the Nox2 by Pinnacle formula, as it is similar to MRI’s product but for a lesser price. Pinnacle Nox2 uses its own exclusive system called an A-DS Advanced delivery system, to achieve the same effects as regular MRI No2. The product helps to spike absorption of active compounds to regulate uptake and help maintain the hemodilation for hours on end. BSN’s Nitrix has its following, and some say its formula is more scientifically effective than even MRI’s brand. BSN’s formula is called Methocel, and provides Nitrix users with a constant and steady release rate maintains its intensity for about a full day’s time. Syntrax Nitrous is a more amplified product, and operates as a muscle injection system for longer pumps, more energy, and shorter recovery. The product is custom-made with the intent to overcome obstacles that other nitric oxide products have faced.

Nitrous has a neutral taste and is sold as a powder instead of tablets or caplets. This makes the product easy to mix into your favorite drink. If you’re looking for intensity, then MRI’s No2 Black series may be the most intense formula you have will find. No2 Black uses a purer Arginine-AKG called ArginPure; along with pHylex9 technology, alpha-lipoic acid and NOS-enhancing peptide fraction technology (which increases the synthase enzymes for more nitric oxide production). This mean you can gain 950% more nitric oxide for your workout.

The No2 Black is even stronger than the Platinum series and is ideal if you are looking for flash recoveries and stronger endurance. Customers have been enthusiastic about No2 Black, calling it extreme with great potential for vascularity and longer blood surges. Some bodybuilders say the pump sensation can last beyond a day. The No2 Black series actually carries a warning label due to its high potency, warning people with medical conditions to consult a doctor before using.

What about Side Effects?

Are there any side effects to taking No2 supplements? MRI has stated that there are no side effects when No2 is taken in moderation, and as directed with plenty of water. (64 ounces a day is recommended) There have been minor side effects reported upon over-dosing and failure to drink recommended amounts of water. These include diarrhea, nausea and weakness or fatigue.

However, you should know that scientific studies have no concluded whether or not there are any long-term effects from No2. MRI claims, of course, that their product is safe because Arginine has been used in supplemental treatment for years and has never shown other symptoms or side effects. Is it true that No2 operates in the same manner as an anabolic steroid drug? No, because No2 is not a drug-it is a supplement that uses natural substances to enhance performance. Though Ed Byrd stated that No2 does not function as a steroid, he says that he does seek to find steroidal effects in his products without the risk of unhealthy side effects. After all, it’s not steroidal drugs that people fear-it’s the harmful consequences that can result.

These are all products that many consider to be the “best” in supplemental enhancement depending on your needs and other personal factors. As with other supplements such as protein or creatine, the best No2 product is the one that works for you and with you, at a comfortable and healthy pace.

MrSupplement Australia- MRI Black Powder