Saturday, March 10, 2012

GVT system for bodybuilders

Bodybuilding is not an easy goal. One needs to be really patient, determined and persistent in order to achieve the desired body figure. Of course, proper diet as well protein shakes help the procedure to become more achievable. There are series of training for bodybuilders which depend on what muscle and body part to be enhanced.

One of which is GVT (German Volume Training) which is a system commonly used by powerlifters as well lifters who participate in Olympics. The training is designed to put packs on muscles and break plateaus. GVT is the most followed training by powerlifters, weightlifters and bodybuilders because its system is very comprehensive.

For instance, if the bodybuilder wants to perform barbell squat, then, 10 repetitions for every set with a running time of 90 seconds must be done. Generally, the training log will be 10 repetitions of barbell squats for 10 sets. The amount of pounds must also be consistent. If the builder decided to lift 180 pounds then he must lift the same pounds until the 10th set.

However, if one is still a beginner he must start lifting a lighter barbell in order for the body to be not stressed and adjust with the weight of barbell on the following days.

On day one of GVT, it is recommended to start performing exercise for back and chest. On day two, exercise routine for abdomen, thighs and legs. Rest on the third day and continue on the fourth for shoulders and arms. Then on the fifth day, rest again.

After one week of doing the routine, do repetitions on day one and so on. Increase the weight of pounds as the program progresses.

Saturday, March 3, 2012

Top 5 tips on developing abs

Men or women, most people will be drawn to their abdominals. When we’re at the beach, the person with a sexy midsection will most likely earn admiration. So, most of us try to hit the gym weeks or months before summer so our swim wear will look best on us. If you’re eager to make it happen, here are some tips to develop a sexy abdominal.

First, you must follow a low protein and high-carb diet. A good diet is essential in building a lean physique.  Four to six small meals per day will help speed up your metabolism at a rapid rate. Along with this, your carbohydrates should also be consumed first thing in the morning to give you enough energy throughout the day.

Next, frequent meals coupled with consistent weight training and cardio regimen will help carve your abs. Weight training and cardio will help burn calories in your body. This will give you optimal fat burning rate necessary to stay lean.

Third, do not forget to drink 6-8 glasses per day. The more you follow this standard, the higher the metabolism will be.

Fourth, you must modify your abs routine. There is no standard routine for everyone. One must find an abs routine which will work for them. The most common abs moves like crunches, broom twists, sprinting, and other old-fashioned exercises need to change. This is because development only comes when the body is exposed to more challenging ones everyday rather than stagnation.

Fifth, you must understand some myths on developing visible abs. You may find some tips on the internet but must first verify it with an expert before getting fooled by one. There are more tips you should know on abdominal exercises. These we shall discuss on the next articles. 

Saturday, February 25, 2012

Diet for Bodybuilders

It is very significant to put into consideration the proper diet which must be taken by bodybuilders in order to achieve the desired body structure. Yet, eating the right food is the most essential necessity for everyday living so that the body receives the right minerals, vitamins and nutrients.

Diet for bodybuilding is very challenging. Traditionally, eggs mixed with protein-rich foods and series of exercises are the key factors towards achieving the desired body structure. However, as there are new products created to meet the needs of body builders, food recipes become more refined. 

Typically, meals for bodybuilding should consist of foods with high protein content. Carbohydrates also supplement the meal for this sport.  Baked potatoes are the most common source of carbohydrates. This vitamin is categorized into two: (1) simple carbohydrates such as white bread, white sugar and rice, and (2) complex carbohydrates such as whole grains.

Sweet potatoes that are baked twice can be considered a good meal for breakfast.

In addition, turkey, beef, lean pork, fish and chicken are good sources of proteins. Non-meat sources are whey, nuts and soybeans. Herb chicken marinated in chili, garlic and ghee is recommended for a lunch meal. The best way to cook it is through grilling.

The way the food is cooked is also an important consideration. Frying is discouraged for bodybuilding food recipes. Raw, boiled, grilled and broiled are the best means to make sure that vitamins are kept on its natural condition.

Thus, dairy products, fruits and vegetables are necessary in order to keep the balance of bodybuilding diet.

Wednesday, February 22, 2012

Body Building DON’Ts!

Most body building tips tell you to DO THIS and DO THAT! You should have this and have that! You should eat this and eat that! But have you ever wondered that while you do all these things, there are some that you should avoid doing. These don’ts will not make your body building goal complicated, in fact, it will it make easier to achieve that goal.

The first thing you should not do is being stuck in one rut. Most often, we think mastering a certain exercise will lead you there. Doing the same things all over again will no longer be challenging for you. You should remember to stick to the program and not to a certain exercise.  You should experience progress as you go along exercises.

Good food is still better that food supplements. So this comes as the second Don’t; don’t substitute real food for supplements. Your diet revolves eating nutritious food. These supplements are only made to cover the slack in between meals.

The third Don’t is to never ignore signs of over training and feelings of injuries. Remember that you are building your body, not abusing it. Once you experience joint pains, it is advisable to rest and consult a doctor, if worse.

Fourth Don’t says Do not let magazines get to you. If some other body builder states he can do dozens for his biceps, it isn’t a reason for you to do this as well. Listen to your body. You know what you can and can’t.

Lastly, Don’t talk to other and socialize while you are still in the middle of your workout. You only have 45 minutes to an hour before your hormone levels go down. This time should be utilized to work out for results and not create friendships. You can do the talking before and after the exercise. 

Thursday, February 16, 2012

What’s the right meal when body building?

Planning to lose weight or gain weight? Most people turn to bodybuilding to achieve their desired body structure. Yet, others need to know the right meals important to a body builder. In fact, diet is the one of the key elements towards building a perfect body. This article will answer two questions pertaining to body building nutrition.

What is the most significant meal for a body builder? For everybody’s information, the muscles are founded in the kitchen and not in the gym. The gym will only help you tone the muscles you have. Food gives the body the energy needed for growth and repair. Although, one needs to consider his food intake, some meals are considered more important than others.   

For some bodybuilders, the pre-work out meal are much more important than breakfast or post-workout as what others think. Just as the fuel determines how far your car can go, the pre-work out meal also determines how far your body can work hard. By pre-work out meal, it means a full meal you eat an hour and a half before you head to the gym.

The next question we address is what food would you eat for this meal? The magic formula is having the right combination of food. The meal should mainly have protein, fats, and carbohydrates. To ensure a steady flow of energy, some low-GI carbs should be present.

Protein which contains amino acids should also be included as it is the building blocks of the muscle. A meat or casein will keep the amino acids throughout your blood. To keep the balance, fat is also important to support a healthy blood-sugar level and to slow down the digestion. So you can now check on your refrigerator and look for that right meal.