by Joint Base Lewis McChord

Myths About Female Bodybuilding

These women are victims of the loads of myths out there of the effects of bodybuilding on the female body. We’ve busted some of the most known myths that are inhibiting women from getting the bodies that they really want.

Myth No. 1: I’ll Look Like a Man

Bodybuilding does develop muscle, but certainly will not add the masculinity factor. Women will definitely not look like male bodybuilders. Men produce lots more testosterone than women do, which is the main difference in anatomy of men and women. This chemical is that same component that lets men bulk up a lot. Women will only get muscle to this magnitude if they intentionally take testosterone supplements, so if you don’t take them, you’ve got nothing to worry about. Doing weight training doesn’t, in any way, turn women into men; it simply tones and sculpts the female body to the best possible shape.

Myth No. 2: I’ll Increase Breast Size

This is one of those myths that women would have wished to be reality, but sadly, it isn’t. Just like for men, bodybuilding helps take off the fat from the body while putting muscle in the place. This means that it might actually make the breast size smaller. If you want to avoid this, its important that a specific bodybuilding regimen is made specifically for females, as it will take into account all female characteristics. Women that train properly do not have to worry about losing mass in their breasts in the least.

Myth No. 3: I’ll Get Stiff

This is actually an odd myth if so many women didn’t believe it to be real. Many believe that weight training causes their body to stiffen and become muscle-bound knuckle draggers. This is an outrageous myth because bodybuilding will actually do the opposite: it will give you so much more flexibility and grace; its impossible to realize without witnessing.

Frankly speaking, there are tons of myths about female bodybuilding. Most of them are carried on by people who don’t have the will to keep their body in healthy condition and frankly, don’t know what they’re saying. If you want to develop your body to lead a healthier life while looking amazing, the best advice would be to consult professionals who know what they’re talking about. Do not ever give up a chance to appear and feel better just because of a dumb myth or two.

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by LuisVallecillo

Female Bodybuilding

Bodybuilding Does Not Make Women’s Features Masculine

There is a widespread perception that doing weights make women develop big muscles which makes them look bulky. The perception has grown from seeing photographs of women bodybuilders which appear on various fitness magazines. But such figures are not natural. As unfortunate as it may be, most of the professional woman bodybuilders use muscle growth inducing drugs such as anabolic steroids. But, generally speaking, women bodybuilders will never gain huge bulky muscles as men do simply because the way their body is composed. Women’s bodies do not produce as much testosterone as men’s bodies do. Testosterone is a key muscle building hormone, and since women lack that they have very little chance to bulk up and have bulging muscles. If you are training with weights and staying away from the anabolic steroids then you are going to develop a lean body without any excess flab.

Weight Training Does Not Lead to Stiffness

Another common misconception is that if women do a lot of fitness training and weights, their body becomes uptight and stiff.

Nothing can be further from the truth. In fact it is the opposite that happens. Provided your workout routine is fine and you are doing your exercises properly you should gain more flexibility with your body. Those who never exercise may feel that the developed muscles can be a hindrance to the movement. But that is simply not true. Exercises such as chin ups, dumbbell presses and flyes actually help you to stretch and be more flexible.

Muscles Don’t Get Converted Into Fat

Some people hold the belief that once you stop the weight training all the muscles that you had developed will get converted into fat. This is just not possible physiologically. What actually may happen is that once you drop out of your routine, your physical activity comes down. This would result in the reduction of your muscle mass. At the same time once you are out of the routine, your eating habits deteriorate and soon you start having more fat than your body requires. Decreased rate of metabolism combined with bad eating habits lead to more fat and less muscles. But it is not that your muscles get converted into fat.

Cardio Vascular Exercises Are Not Enough

Cardio vascular training will help you to burn up the stored muscles and fats in your body. So they are very good exercises if you are aiming to reduce weight. However, the idea that women should only undertake cardio vascular exercises and should not do weights does not make sense. The purpose of doing weights is completely different. It helps you to tone your body and develop the muscles properly. It is one thing to have body without any flab, but it is completely different to have a body that is well toned and properly defined.

Weights Should Not Be Too Light

Being a female bodybuilder does not mean that you will do very light weights. The purpose of doing weights is to create a resistance for the muscles so that they try hard to overcome that resistance. In the process the muscles grow and get stronger. If the weight is too light and does not offer any resistance, then the whole exercise is pointless.

You Will Have To Control Your Diet

One more misconception about female bodybuilding is that once you are doing the weights there is no longer the need to keep an eye on the diet chart. But you must remember that you have to cycle whatever you are eating, as otherwise if your metabolic rate is unable to keep up with the calories you intake the excess calories will get stored as fat. There is also a limit to how much you can exercise. Going overboard can cause injuries. And it is also to be understood that all of your exercise should not be spent on reducing your weight but should also help you in building your muscles.

www.iwanttolooklikethatguy.com Film maker Stuart MacDonald explores the harsh reality of what it takes to look like the guy in fitness ads. He goes from a 44 inch waist to 4% body fat in 6 months to achieve the look. His trainer and guru was IFBB Pro Bodybuilder Jeff Willet. The journey takes twists and turns you wouldn’t expect from a typical documentary of this kind. When we started filming we didn’t have any expectations to enter a bodybuilding contest. But after researching how many fitness models are bodybuilders it was the only way we could validate our findings and put a real goal at the end of the journy. What the film maker intended to challenge were the claims in fitness ads. You know the kind we’re talking about… a guy who is ripped standing next to fitness equipment or pitching supplements. This idea was to see what it really takes to look like that guy. The effort was beyond words and in the end there wasn’t a single product that made Stuart achieve the look of a fitness model. It was just old school hard work but more than that it was extreme. Was it worth it? What was the cost? Can you sustain the look of a body at 4% bodyfat? The answers will shock you.

by Steve Tolcher

Tips 4 Muscle Building

These days there seems to be way too much information out there when it comes to advice about muscle building and fitness in general.  The media, including magazines, internet, newspapers and news stations all have something to say. Some of it is great information and some of it is just plain bad. It is hard to know how to determine what is useful and what is not.

Let’s take a few paragraphs and simplify the process a little bit. When it comes to muscle building there are a few things that we all know. Train hard. Eat well. Get lots of rest for you body. Ultimately it gets a bit more confusing than that as you dig deeper. Below are a few basic tips that you may find helpful in reaching your goals.

Workout in the morning. If you start your day with a workout it jump starts your metabolism and keeps it going all day. Try to eat something with protein, carbohydrates and fats.

Water. Drink lots of water before, during and after your workout throughout the day. Water helps rid your system of toxins and it keeps you hydrated. Being hydrated keeps our bodies running optimally. A body running optimally will build more muscle than a body that is not running optimally. Think about your car on high test gas vs. low test gas.

Nutrition. If you are in a muscle building phase of your program then nutrition is just about as important as the workout itself. Now I am not a nutritionist so I will not go into details but at least consider eating 5-6 small meals per day. One meal should be before your workout and another within an hour of completing your workout. Your meals should be balanced with fat, protein and carbohydrate. Avoid complex carbohydrates and don’t be afraid of fat. Some fats are actually very good for you. And don’t forget, muscle building requires calories.

Change your workout around. If you do the same thing all the time your body adapts to that very quickly. If you want results you literally need to shock your body by challenging your self with  things that it does not like and is not used to doing. Everyone who is serious about success should read the previous sentence again!

Rest. Your body DOES NOT  build muscle when you are working out. Muscle building occurs when you are at REST. That is why it is so important to not over train by training too long, too intensely and without taking any days off. I personally like to take a full week off every 5-6 weeks and let my body do a full recovery.  

I know sometimes it is tough getting ahead with exercise. There is a never ending barrage of information about fitness that makes it hard to keep it all straight. Just remember, simple is usually better and hard work and commitment go a long way.

I have been an exerciser for over 20 years. I have worked as a personal trainer for several of those years. These days I spend my time trying to stay in shape to keep up with my three kids.
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by bunkosquad

Exercise Routine – An Excellent Guide to Muscle Building

Article by Muscle Trainer

One of the biggest mistakes in learning how to generate muscle rapidly is when folks try to imitate real body builders. The fact is too these kinds of pro muscle builders are gifted through great genetics. They don’t need to train manually and put so a good deal effort. Unlike those people who undergo a hard time expanding muscles, their efforts need to be doubled or a great deal tripled. But, such a is sole if you are trying to match a pro’s routine. You are alone putting your self in the zone of frustration. Therefore, stick to this guideline, which is basic and easy to follow.

1 – Strengthen Your Muscles

If your muscles are built not only by mass but by strength, you can build more muscle just using this power. Lifting weights will do this for you but you need to keep it light in the initial stages. As an option, you can go for body-weight exercises as well.

2 – Free Weights

As much as possible, you need to do away with the machines. Add more weights in increment until you reach the weight limit that you can lift. If you add more weights, it will add stress to your muscles without any risk of straining them. Therefore, you will have more muscles.

3 – Compound Exercises

Again, if you want to know how to build muscle fast, do not by any means attempt to try out the exercises utilized by the pros. Most of them use isolation exercises. It is alright if you have already achieved a base strength and mass in your muscles. However, if you are still starting, it would be best to do exercises that will hit several groups of muscles in one session.

How to build muscle fast is just a myth. There are no shortcuts and definitely there are no working gimmicks to pull. You will need effort and patience.

You don’t need to spend several hours in the gym just to work out those already strained muscles of yours. There are muscle building strategies that work naturally and beautifully even for starters like you. You can immediately download your fitness and nutrition ebook now!

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by aplumb

High Performance Body Building 101

Article by Lucky Sweet

Thirty years or so ago, Arnold Schwarzenegger was a champion body builder but there is far more to the sport of body building than simply trying to make your body look like his did back then. The common thought on body building is that it is merely a way for you to pump your muscles up to outlandish proportions. The truth is that body building is far more about building your muscle strength and then using tone to create a “good looking” physique. It isn’t about “getting ripped.” It is actually about getting healthy. This article contains useful tips for people who are interested in starting their own body building workout routine. In body building you build your health first and get stacked second–don’t ever forget that.

All body building workouts need to be bolstered by healthy and balanced eating habits. Body building is just like every other type of work out this way. Balanced and nutritious meals are one of the building blocks of health. It won’t help you if you eat junk food so choose healthy fruits, vegetables and grains over unhealthy and junkier snacks and menu items. Steer clear of chemicalized ingredients and high fructose corn syrup. These won’t help your muscles at all. When you workout you are basically tearing down your muscles and then letting them build back up–healthy foods are key to making sure your muscles can do just that. Body builders do a bunch of different exercises–take some time to learn them all. You don’t have to commit to certain ones yet, but trying out everything is great! Each exercise will work a different muscle and learning them will help you figure out your future workout routine. If you want your body to undergo specific changes, learning which exercise does what will help you plan a proper work out to ensure that you see the results you want to see. After all, if you want to develop your triceps and biceps, you don’t want to do exercises meant for your pecs or your abs. If you take some time to explore and to learn you will be less likely to waste time and hurt yourself.

Have regular meetings with your doctor. Your doctor will help you ensure that your muscles stay healthy while you get in the workouts that you need to get in. A doctor will be able to help you take steps to prevent causing yourself accidental harm when you work out while still making sure that the workouts are having the effect on your body that they should be having. Your doctor will help you identify potential issues as they come up and will make sure that they are treated in a good amount of time before those issues can get worse. The minimum you should do is see your doctor when you begin body building to make sure that you have the correct approach for your new fitness approach.

Body building can be a very worthwhile activity. It helps you stay healthy. It helps you get your body in shape. Stamina and endurance are built well with this sport.

As you work to build your strength and improve your muscles it is very important that you take the proper steps to ensure that you stay healthy and that you don’t break your muscles down too much. If you take the proper steps to protect yourself there is no reason that you shouldn’t have great success with your body building endeavors.

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by Steve Tolcher

Muscle Building Food ? All or Nothing

We want muscle building food that can promise results as food is the key ingredient to muscle growth. Having the right muscle building food will be every bodybuilder’s advice to you, because they know the importance of nutrition and how it can help realize a dream physique.

This article will be about different muscle building food that you can use as your advantage and let them work for you. We don’t want to eat nutrition that will get us further away from our goals, but rather some foods that can make the journey a fun one with success.

The following foods should in any shape or form be included in your diet plan. We will go through what foods you need and what the benefits of the different foods are.

-1st Muscle Building Food – Almonds:
Almonds are a great source of protein, as well as a good source of healthy fat. And they work as a great snack during the day.

-2nd Muscle Building Food – Chocolate/Strawberry/Vanilla Milk:
Milk is another great source of proteins and rich in calcium that is essential for healthy bones. Much of the different taste of milks taste awesome and don’t even have many calories in them.

-3rd Muscle Building Food – Eggs:
Eggs are rich in protein and healthy fat. They taste good and the type of fat in eggs is very easy for the body to use for growing muscles.

-4th Muscle Building Food – Fish:
Fish should be eaten more often than people do. Fish contains a lot of proteins and omega 3 fatty acids that is excellent for internal health. A good source of fish is salmon and tuna.

-5th Muscle Building Food – Lean Beef:
Most people love beef and it is an excellent bonus that it just happens to be rich in protein. In fact it is on top 3 of protein-rich foods. Furthermore, it is also rich in other essential minerals and vitamins.

-6th Muscle Building Food – Tofu:
Tofu is a great source of soya protein. It is full of essential minerals and vitamins and a great source of muscle building food for vegetarians.

-7th Muscle Building Food – Yogurt:
Don’t underestimate yogurt as it is an excellent muscle builder. Not only does it contain a lot of proteins, it also holds some essential “good” bacteria’s that are important for a healthy digestive system.

-8th Muscle Building Food – Chicken:
Chicken can be found in a lot of varieties and though not all of them are super healthy, like fast food chicken, it is a great source of protein, but at the same time being low in calories.

-9th Muscle Building Food – Cottage Cheese:
You will be surprised to hear that most of the successful bodybuilders have cottage cheese in their diet plan. It is very rich in proteins, but also low in fat and calories. Yummy!

The muscle building food list is essential for muscle growth and should all be implemented to reach your ideal body.

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by aplumb

Muscle Building Exercises: Overview

General recommendations :

When doing muscle building exercises, the best practice which will be effective as well as safe would be to do exercises which involve groups of muscles rather than single isolated muscles. Therefore, a person involved in muscle building exercises need to focus on the upper body, lower body, the arms…etc in order to do a effective workout.

Before engaging in muscle building exercises, a person should find a professional instructor as well as a customizable work schedule. Once these are in place, arrangements should be made to eat healthily and adequately with major contributions coming from protein containing products. Getting rid of bad habits as well as avoiding sugar containing or carbonated drinks would be the other aspect in doing a effective muscle building workout.

Specific exercises :

In any event, if you want to build muscles, you have to lift weight. Therefore, following exercises can be listed as the most useful of all such weight lifting exercises.

Squats

This is an effective exercise for building lower body strength and is a fast way of developing muscle mass as well. It works out many of the muscle groups and the power rack is one of the favorite and worshiped areas of a professional muscle builder’s routine.

Deadlifts

Being one of the basic exercises in a muscle building regime, it can be interpreted as the most profound exercise of all in giving total body workout and overall muscle power. It effectively involves all the muscles from calves to neck muscles. It mimics the lifting of a weight in the ground by bending from the back and proper technique in performing a deadlift should be sorted by the weight lifter.

Bench Press

Being another favorite of building upper body muscle mass, it will also indicate the power within the upper body muscles.

Military Press

Being the age old exercise for building upper body muscles as well as strength, it is also useful to build stronger shoulders as well.

Pushups:

For a person who is about to begin weight training, pushups would be a better and a effective option but, with time, it should be replaced by other types of more effective upper body building exercises such as military press and bench press.

Apart from the above mentioned exercises, there are many other exercises that you can include into your regime according to the instructions given by your coach. But, with any of these exercises, the secret of being successful would be to be patient, make yourself motivated and not to over train.

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by Steve Tolcher

Best Muscle Building Routine ? Success made Easy

A lot of people say that they have the best muscle building routine, that is just better than everyone else’s. I however don’t believe that you can put a label on the different exercises, but there are still some exercises that can be called the best muscle building routine.

The reason on why we can call some exercises the best muscle building routine is because some targets more muscle groups at once. The exercises we are talking about are full body exercises and they are in any shape or form, included in every bodybuilder’s routine.

You can argue that isolation exercises also can be among the best muscle building routine and I agree with that, but for muscle building, I have found that full body exercises does the trick.

-Best Muscle Building Routine #1:
The first exercise is undoubtedly the master of leg exercises, it is the squat. Most of us have seen the “experienced” guys do it in the gym and there is a good reason why; it works on all of your leg muscles and since your legs are the biggest muscle group on your body, your metabolism increases and you also lose fat in the process.

-Best Muscle Building Routine #2:
The second exercise is the bench press. We have all seen this, either in the gym or in magazines or TV. That is because the bench press is great for building chest muscle with and it also works on your shoulders and triceps as well. This is without doubt one of the best muscle building routine you can work with.

The bench press can be done with the incline, decline or flat bench. And to switch it up, I recommend that you also make use of dumbbells, as they make you use the muscles in another way.

-Best Muscle Building Routine #3:
The third one of the best muscle building routine is the dead lift. I call it the badass exercise, as it is one of the toughest, especially if you have not done it before. It works on your back like almost no other exercise, as well as your glutes and forearms.

-Best Muscle Building Routine #4:
I am surprised to hear that this best muscle building routine is not talked about by so many. It is called the dip and works on your triceps, shoulders and chest. You can do it in various ways and depending on what your focus is, you can choose to perform it differently.

This best muscle building routine can also be performed by using a weight belt for more resistance.

The above mentioned are just some of the best muscle building routine you can find. However, there are also other exercises that are worth looking into. The pull up, leg press, Arnold dumbbell press, military press, lunges etc.

Put all the best muscle building routine in your schedule and make sure to work on each one of them as you go along.

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www.WeightGainMethod.com -? Discover How To Gain Weight & Build Muscle Fast! If you’re not sure what kind of foods you need in your muscle building diet, this video should help you out. I went to the grocery store today and stocked up on a bunch of muscle building foods that I always include in my diet. Now this isn’t an all inclusive list of food to include in your muscle-building diet but it should give you a good idea of the kind of stuff you should be eating. (I just went out and got the things I was running out of.) Here are the foods I picked up in this video -Water! -Lean ground beef -Chicken -Walnuts -Almonds -Spinach -Whole Wheat Bread -Brown Rice -Bananas -Tuna -Yams -Cottage Cheese -Yogurt -Eggs I hope you got some ideas from this video about the kind of foods to include in your muscle building diet… And if you want more tips on how to build muscle fast, got to: www.WeightGainMethod.com
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Go to BuildMuscleBurnFat.info my FREE workout plan Build Muscle and Burn Fat FAST AS HELL! Keys to getting a six pack: You can have the greatest, most muscular set of abs in the world, but if they are blanketed by a layer of body fat, who cares. In order to rid yourself of the extra body fat around your midsection, you need to incorporate effective cardio sessions into your fitness plan. You cannot spot-reduce the midsection by doing extra ab exercises like crunches or sit-ups. You first must burn off the body fat through proper cardio to properly define the area. Abdominal training by itself will not do much. Cardio needs to be intense enough to do the trick. Three to four sessions a week of intense jogging, running, the Stairmaster, the elliptical, jumping rope, or biking should be enough to get the process in gear. Swimming, hiking, and taking aerobics classes are beneficial as well. Nothing beats jogging or running. It is the most intense, efficient, and effective method of burning calories. If running outside hurts your joints, try running inside on a treadmill or outside on a dirt path. It definitely is easier on the body. Again, you NEED three to four intense cardio sessions a week to help create a calorie deficit and help rid the body of the fat that covers your abs. Proper Nutrition: Do not sabotage your results in the gym by giving yourself a passport to pig out. Ridding the body of fat once and for all is accomplished by proper nutrition more so than …
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by fsecart

Visual Impact Muscle Building: Pros And Cons

Visual Impact Muscle Building is a workout program devised by Rusty Moore, a renowned American fitness expert. Rusty Moore presents the workout program in the form of a 72 page e-book. Along with the e-book there are also printable workout charts included. The concept of the program is building a hard, chiseled, muscular “Hollywood” physique without gaining excess, unnecessary muscle  mass. Think Tayor lautner vs. …..well, just about any over bloated WWE wrestler. Moore makes no claims that achieving this look is easy. Like any muscle building program, it requires hard work, sacrifice and dedication by the user.

Like any product out there, there are pros and cons. Before downloading Moore’s e-book I strongly recommend reading a few pros and cons that I came up with about his program. Take a look. If it is something that interests you and if you are willing to put forth the effort you are going to be blown away by this product!

Pros

A comprehensive program at your fingertips. Once the program is downloaded it is on your computer and you have full access.

Cost (.00) – Less than an hour with a personal trainer at most commercial gyms.

Flexibility of exercise selection and equipment used. Several options are given to complete exercises for each body part. Since there are so many choices no two workouts really need to be the same.

Multi-phase training approach – the program consists of 3 phases, each phase builds upon the next until the 6 month program is completed.

No equipment required- If you can not make it to the gym or if the gym is not your thing, there are loads of bodyweight exercise options that can be used for a workout.

A 60 day money back guarantee. If you are not satisfied you will get all of your money back.

If you do the work the result is a visually stunning body.

Cons

This program is only available on-line. It is not available in a hard copy format.

To succeed you must work. This isn’t a discussion about a thigh master. Visual Impact is an exercise program and as such if you wish to get results you must be prepared to put in time and lots of effort.

The e-book focuses on men’s physiques. Recently a women’s version has been released but they must be purchased separately.

I have been working out for over 20 years  and I think Visual Impact is the BEST muscle building program that I have come across. To read more click here!

www.buildmuscleandsixpackabs.com for more information on muscle building nutrition and nutrition to build muscle
Video Rating: 4 / 5

Muscle Material 7 in 1 Muscle Building D Aspartic Acid Creatine HCL, 120ct

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