| Not Achieving Results at the Gym? Find Out Why, and How You Can |
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| Health and Fitness - Health Issues |
| Written by Tony D. Martinez |
| Wednesday, 17 September 2008 15:12 |
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Are you a beginner bodybuilder? Of course, you want flexibility, strength, and optimal body mass index, muscles to die for, and just an overall terrific body. What else could you ask for? How about some honest tips about how you can achieve it? Most gyms don't want you to know what you can really do to get in shape. They don't want you to know the secrets to your success.
Are you a beginner bodybuilder? Of course, you want flexibility, strength, and optimal body mass index, muscles to die for, and just an overall terrific body. What else could you ask for? How about some honest tips about how you can achieve it? Most gyms don't want you to know what you can really do to get in shape. They don't want you to know the secrets to your success. Let's face it, if you knew what the top body builders knew to get into real shape with a fabulous body, the gyms and their trainers wouldn't be in business. If you knew the top secret formula to building a competition winning body, would you really need a trainer? Probably not, you could always just substitute with a training buddy or spotter. Three Keys to Success 1. If you diet and do situps endlessly, you won't get buff. You can, however, do several things to stoke your internal metabolism. You can't just cut calories and fat. 2. Lifting weights and doing cardio isn't enough. Top secret tips for doing it right the first time that don't break the bank or your back. 3. Do you really need a trainer? Optional. However, you do need a spotter. What else do you need in terms of equipment? Secret Number One Cutting calories or fats and working out everyday until your body drops from sheer exhaustion and you get sick will not get you lean and ripped in the long run. The trick is to do it right. This means a regular schedule that includes several components that get you in shape and keep you there. Your body needs five things to effectively lose weight. It needs cardiovascular and weight training exercise (BOTH), it needs the right foods, it needs water, and it needs rest. So first, let's talk about water. You need to get two to six liters of fresh, pure water every day, nothing added, to keep you at your best. Two liters is fine if you're small and you don't work out a lot. How much do you need? Take your weight in pounds. Your weight in pounds matches the number of ounces of water you need. Therefore, if you weigh 180 pounds, you need 180 ounces of water every day. Water helps by keeping lactic acid from building up in your muscles. Lactic acid will make you sore and may hinder your workouts. Water also helps keep your metabolism running on high. If you get dehydrated, this can actually cause you to gain weight. Don't skimp on plain water, then, and avoid chemically fortified, sugary, or caffeinated beverages. These can dehydrate you quicker than you can drink them. Next, let's talk about what you should eat. Your diet should be high in fiber and nutrient dense food. It should have enough calories to sustain you at your training level, as well as be right for your body size. It should contain enough fruits, vegetables, lean meats and whole grains, vitamins and minerals, and omega-3 fatty acids. If you feed yourself the best, you'll have excellent health. Here's something a lot of people forget when they embark on an exercise program (especially one that's particularly ambitious). You need REST. What does that mean? That means you work out one day, and take a break the next. For optimal workout plans, let's talk about that later. For now, remember that you need to get plenty of sleep (at least eight hours a night) and that you need to take at least a day off a week from cardiovascular exercise and two days off from weights or aerobics every week. And don't skimp on sleep, whatever you do. Sleep is important to bodybuilding because when you sleep, your body releases hormones that will help your muscles repair and rebuild themselves. Your exercise program should include both cardiovascular exercise and weight training to get the best results. Again, though, make sure you take at least one day of rest a week. If you work out every day, not only will you not lose weight, but you won't develop the muscles you want to. You need to come up with a plan that includes at least a day off every week. In addition, "rest" parts of your body when you work out by alternating the muscle groups you work on. If you weight train four to five days a week, this is optimal. Do your cardiovascular exercise after you've done your weight training session so that you can fully fatigue your muscles. And finally, be regular and consistent. This perhaps more than anything is what is going to help you achieve success. Yes, you need commitment. About the Author: Author: Mr Tony D. Martinez is an expert on how to get six pack abs without situps, his knowledge is available to you on the website for you to get ripped abs. |