Monday, November 11, 2013

BodyBuilding Tips

They say Bodybuilding is a very difficult and competitive sport, in many ways it is but here are some tips to improve your results and hopefully lower the stress that comes the sport.

Tip # 1 - Nutrition - now I know how many times you've heard how much nutrition affects your results in the gym but it really is one if not the most important factors when it comes to achieving great results. This is the reason why its the first tip in this bodybuilding tip extravaganza.... now its important that its the first thing you should worry about whether its your first time being committed to bodybuilding or if you've put some years in the sport already; my advice is don't workout if you're still eating unhealthy foods you're just wasting your time! The food you put in your body effects how much energy you have in the gym as well as your metabolism. eating healthy foods 5 to six times a day 1 meal every 3hrs will ignite your metabolism giving you extraordinary results that you yourself would say "man, I woe this guy so much for telling me this that I might just give him one 100$ dollars"...... just kidding but yeah, just keep your nutrition right and consistent and you will be set to start the gym. Ill leave some links below to great foods to consume and Ill let you put them together in any way you want to eat them.

http://bodybuildingtipsthatwork.blogspot.com/2013/11/foods-to-consume-for-bodybuilding.html

http://www.bodybuilding.com/store/healthy-food-snacks.html



Tip # 2 - Consistency - be consistent not only with your nutrition be with your work outs as well, if you are not consistent in the work outs you will be seeing little progress compared to when being consistent you will see tremendous difference in a matter of weeks. being consistent is a good habit to get into not only for bodybuilding but anything else.

Tip # 3 - intense workouts - what I mean by this is said already "intense" short intense workouts are by far superior than long sluggish workouts. short intense workouts should make you feel proud on your way out of the gym. 35-45 min of exercise is all it take to achieve great results with 60 sec of rest after each rep. intense workouts works in your cardio as well as your muscles so there is no need to run in the treadmill which is time consuming with little results. intense work outs increase your metabolism and you continue to burn calories even when your asleep. when performing intense workouts carry heavy weight and push yourself to get results

Tip # 4 - Drink Water - water helps re hydrate your body and it helps prevent late night snacking

Tip # 5 - Follow this workouts Im leaving links below to workouts that will give you results maximum results FREE of charge and a Link to a work out log where you can see when to workout and write your reps each week

share links

workouts
http://bodybuildingtipsthatwork.blogspot.com/2013/11/bodybuilding-exercises.html

workout log
http://bodybuildingtipsthatwork.blogspot.com/2013/11/workout-log.html

enjoy


workout log


BodyBuilding Exercises


Monday
Main Body Part      Exercise                                Sets            Reps         Rest
Pecs                    incline barbell bench press           4               15,8,8,6     60-90 seci n 
Pecs                    flat barbellbench press                 4                15,8,8,6     60-90 sec
Pecs                      Dips                                         4                 15.8.8.6    60-90 sec
Pecs                   Barbell Pullover                            4                  15.8.8.6    60-90sec


Tuesday
Main Body Part      Exercise                                Sets            Reps         Rest
Quads                    barbell squat                               4               15,8,8,6     60-90 seci n 
Quads                    front barbell squat                       4                15,8,8,6     60-90 sec
Quads                      sumo deadlifts                         4                 15.8.8.6    60-90 sec
Hamstrings             Barbell stiff legged deadlift         4                  15.8.8.6    60-90sec



Wednesday


Cardio- 30 min                                                                                                                                                         




Thursday
Main Body Part      Exercise                                Sets            Reps         Rest
Delts                           Barbell Military Press           4               15,8,8,6     60-90 seci n 
Delts                           Barbell Upright Row              4                15,8,8,6     60-90 sec
Delts                     Barbell Clean and press              4                 15.8.8.6    60-90 sec




Friday
Main Body Part      Exercise                                Sets            Reps         Rest
Lats                          Pull Up                                  4               15,8,8,6     60-90 seci n 
Lats                          Bent Over Barbell Row            4                15,8,8,6     60-90 sec
Lower Back                Barbell Deadlift                      4                 15.8.8.6    60-90 sec





Saturday - rest
Sunday - rest




Exercises from bodybuilding.com     More Exercises at http://www.bodybuilding.com/fun/wotw46.htm

foods to consume for bodybuilding

here are some examples of foods to build muscle.....


eggs

brown rice


black beans
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Salmon
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Walnuts

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apples
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blueberries
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bananas
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broccoli
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spinach
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sweet potato
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kidney beans
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lentals

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tomatoes

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whole wheat bread
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steel cut oatmeal

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Lean Meat

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Almonds

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Tuna
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Chicken Breast