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me_rathee
August 1st, 2006, 12:18 PM
Tip 1 - Tummy Toner - In addition to your toning workout, eat smaller portions. Your stomach is only about as large as your fist. So no need to stuff yourself with a large plate full of food.


Tip 2 - Try a Trainer - Get advice or help from a trainer from time to time. Some online trainers are pretty affordable like around $2 week ateDiets.com. Or search your favorite online engine for free fitnessforums and chat away.


Tip 3 - Posture Practice - Practice improving your posture daily, no matter whether you are sitting at your work desk, sitting at home in the family room or at the table, or standing and walking.


Tip 4 - Variety - Vary your toning routine during the week. Alternate days that you do cardio work on days when you don't do your toningwork.


Tip 5 - Routine - Also vary your routine. Research shows that a body can adapt to the same routine over a 4- to 6-week time frame. When you vary the routine, the body works harder, trying to adapt once again. At least increase the intensity or amount of sets you do. But "change"something.


Tip 6 - Warm Up - Don't forget to warm up with some stretches beforediving into your toning exercises in both cardio and strength training.You only need about 5 to 8 minutes. And target the muscle groups thatyou'll be using. What is "WARM-UP" -A warm-up period helps your body bypassing along lots of blood, full of nutrients, to areas that are aboutto be exercised, resulting in the warming up of the muscles and thelubrication of the joints. No matter whether you are working out athome, in a fitness center or outdoors, regardless of weather, you needto warm up before beginning all exercise activities in order to prepareyour body for your workout. So improve your performance and reduce yourrisk of injury with a warm-up period.




What is "COOL-DOWN" - The period of 5 to 10 minutes at the end of your workout is the cool-down period. It allows time to lower your heartrate before you dash back off to work or other activities after yourworkout sessions, and reduces your risk of muscle soreness and injurythat could come from your workout. This cool-down period should include5 minutes of cardio exercise like stationary biking or walking, andshould proceed at a reduced pace from your previous exerciseactivities. At the end, you should focus on about 5 minutes of slow,focused stretching, when your breathing goes back to where it wasbefore your workout.


Tip 7 - Get a Grip - When using weights, hold them firmly yetcomfortably, not tight, raising your blood pressure in the process.


Tip 8 - Un-Lock - Remember not to lock your knees or your elbows while working out. Don't place undo stress on them.


Tip 9 - Turtle Moves - Remember who won Aesop's famous race and go slow and steady, especially with any equipment and machines you are using.For example, avoid having machine weights slam back into position atall times.


Tip 10 - Focus -From Aesop to the old Kung-Fu movie, here's a tip:focus on the muscle group you are working on during your workout,Grasshopper. Look at a wall if necessary, to maintain yourconcentration and proceed slow and steady.


Tip 11 - Journal - Keep a diary, journal or some type of record of yourprogress. Note which exercises you're using for which muscle groups,the number of repetitions and intensity. Track your diet here, too, ifyou'd like. Then set goals for yourself and update them regularly.


Tip 12 - Attention - Stand up straight! Chest out and up. Shouldersback. Keep good posture.


Tip 13 - Breath - At first it's difficult to monitor everything. Butonce you learn your routines, remember to exhale when lifting. Inhalewhen returning back to the beginning position.


Tip 14 - R&R - Don't forget that "All work and no play?" saying. Restand relax. Work different muscle groups on alternate days.


Tip 15 - NO Hiding! - Psst - Some of the most difficult-to-shed fat ishiding under your belly button. Even though you may have strong abs, noone will see them if the overlying tissue is fat. Ugh! Time to hit thecrunches and leg raises.


In conclusion, to get the toned body you desire, you need a regularlyscheduled combination program of aerobic exercises, strength training,and good, healthy eating habits. A good place to begin is with yourhealthcare provider for the latest information about a well-balanceddietary and exercise plan to begin your strategic toning today.

sunitahooda
August 1st, 2006, 02:49 PM
Virender dhanyawaad...iss gyanvardhak jaankari ke liye.....point no-3 padhtey ki saath mai seedhi ho kai baith gi thi....good info:)

yashmalik
August 2nd, 2006, 02:07 PM
If someone aim to add some inches to his arms, shoulders, chest and legs then this is for him. I follow this routene alternately.

Bodybuilding = Muscle building throu resistance training slightly above one's muscular ability.

ARMS
1. Biceps - (muscle joining your pecs to forearm)
a.) Barbell Curls (inceases mass)
(4 X 10,8,6,6) i.e (SETS X REPS) increase weight on every other set and decrease reps.
b.) Alternate Bumbell Curls (incease mass and improve defination)
(4 X 12,10,8,8)
c.) Preacher Curls (increases lower biceps and shape)
(4 X 8,8,6,6)
d.) Concentration curls (develop defination and bicep peak)
(3 X 8,8,8) (keep same weight for all sets in this exersice)

2. Triceps (muscle joining your rear delts to elbow)
a.) Triceps cable pushdowns (Increases upper tricep mass)
(4 X 12,10,10,8) (icrease weight after every set and decrease reps as written)
b.) Tricep Extension (develop mass and shape)
(4 X 10,8,8,6)
c.) Tricep Dips (Deveops lower tricep and mass)
(4 X 8,8,8,8)
d.) Single hand over the head extn. ( deveops shape and defination)
(4 X 10,8,8,6)

3. Forearms (Muslcle joining your wrist to elbow and lower biceps)
1. Barbell forearms extn. (increases flexor mass) PS - use very heavy weight
(4 X 10,10,8,8)
2. Barbell wrist curls (develops extensor)
(4 X 10,8,6,6)
3. Single hand forearms curls (develop shape and defination)
(4 X 10,8,8,6)

SHOULDERS
a.) Millitary Presses a.k.a behind the neck barbell raises (develops mass and power)
(4 X 12,10,8,8)
b.) Front lateral raises (develops front delts)
(4 X 10,8,6,6)
c.) Side Lateral raises (develops middle delts)
(4 X 10,8,6,6)
d.) Bent over dumbell raises (develops real delts)
(4 X 10,8,6,6)
e.) Dumbell/Barbell Shrugs (develops trapezius mass and shape)
(4 X 10,10,10,10)
f.) Barbell trapezius raises (deveps trapezius shape and defination)
(4 X 8,6,6,4)

CHEST (Pectorals and Inner Chest)
a.) Bench Presses (develp pecs mass)
(4 X 12,10,10,8)
b.) Incline bench presses (develop upper pectorals)
(4 X 10,10,8,8)
c.) Decline bench presses (develop lowere pectorals) PS - not reccomended to beginners. (4 X 8,6,6,4)
d.) Push-Ups (for overall pectoral development)
(4 X 15,12,10,10)
e.) Pull Overs (fills traps and develops serratus)
(4 X 10,10,8,8)
PS - With close grip on the bench presses Inner chest can be greatly developed

BACK
1. Chin Ups (develops mass in upper lats) PS-begginers can feel problem with chin ups, they can alternate it with "behind the neck cable pushdowns"
(5 X 10,8,8,6,6)
2. Close grip chin ups (deveops mass in lower lats)
(5 X 10,8,8,6.6)
3. T-Bar rows (develops over all lats and lower back) PS - A must excersice for shaping the back muscle
(4 X 10,10,8,8)
4. Bent Over barbell raises (develops mass in middle back)
(3 X 8,6,4)
5. Back Extension (develps mass and defination together)
(5 X 12,10,8,6,4)

LEGS
1. Thighs (Quidriceps, leg biceps, hamstrings)
a.) Squats (develops mass overall)
(5 X 16,14,12,10,10)
b.) Front Squats (develops mass esp. the muscle joining the knee)
(5 X 12,12,10,10,8)
c.) Leg Extn. (develops mass and defination together)
(5 X 14,12,12,10,8)
d.) Leg Curls (develops leg bicep)
(5 X 12,10,10,8,8)

2. Calves
a.) Standing calves raises (deveops mass)
(5 X 20,20,18,16,14)
b.) Bent over donkey calve raises (develops mass and shape)
(5 X 18,16,14,12,10)
c.) Single calve dips (develops defination and shape)
(5 X 10,8,8,6,6)
PS - By changing the angle of the toes(inside and outside) respectively you can train inner and outer claves independently.

ABS
(PS - the given excersice of abs will only work on outer fat layers, if you wish to eliminate the inner fat layers of the abs then you'll have to adapt cardios - running,cycling,swimming)
a.) Crunches (decreases outer fat layer)
(4 X 20,20,20,20)
b.) Half Cruches (develops upper abs muscle)
(4 X 20,20,20,20)
c.) Leg Raises (develops lower abs muscle)
(4 X 20,20,20,20)
d.) Side bents (develops obliques)
(4 X 10,10,10,10)
e.) Cross Crunches (develops obliques)
(4 X 10,10,10,10)


Some Tips -
1. Always do excersice empty stomach
2. Dont exceed your training session above 1 hr so as to retain positive nitrogen balance.
3. Take rest b/w sets for 1 min only.
4. Take protein along with dextrose(common glucose) right after the workout.
5. Take protein 2gm per kg of your body weight.
6. Avoid taking heavy meals instead break your meals to six times a day.
7. Take plenty of water

Do feel comfortable asking any question to the above given programme. Good Luck

choudhary_tapan
August 3rd, 2006, 09:18 AM
Very nice detailed n helpful list of all gud muscle excersises...Thank u guys.. Virendar n Yash...

me_rathee
August 4th, 2006, 11:35 AM
Virender dhanyawaad...iss gyanvardhak jaankari ke liye.....point no-3 padhtey ki saath mai seedhi ho kai baith gi thi....good info:)


Mujhe nahin pata thaa kiii is post kaa itna phayda hoga.....Sunita ji ne to thread post karte hi iska phayda uthana shuru kar diya.......thanks Sunita Ji
for reading my threads........and mean it.

me_rathee
August 4th, 2006, 11:39 AM
Thanks Yash for providing us such body building tips............very very thanks to you.

Thanks Tapan.........Jatland members and guest for continue reading my threads.

sunitahooda
August 4th, 2006, 12:15 PM
This part is equally important apart from all other details....but i really wanted to know that when you say Empty stomach....does it mean no water/tea/juice or minor snack bites? As i skip many sessions due to this....please specify?
Some Tips -
1. Always do excersice empty stomach
2. Dont exceed your training session above 1 hr so as to retain positive nitrogen balance.
3. Take rest b/w sets for 1 min only.
4. Take protein along with dextrose(common glucose) right after the workout.
5. Take protein 2gm per kg of your body weight.
6. Avoid taking heavy meals instead break your meals to six times a day.
7. Take plenty of water

Do feel comfortable asking any question to the above given programme. Good Luck

deepakchoudhry
August 4th, 2006, 01:41 PM
Hi Sunita,

People do take fluids during the exercise and a little bit fluid before exercise will do no any harm.

But from the yoga's prospective stomach should be empty and I mean completely (the bowels and all).

Deepak

keshavdahiya
August 5th, 2006, 10:22 AM
nyu baat na baane......i think the aspiring fitness freaks and muscle men shud stick there latest pics here as a proof that they are really working out and sweating till there last drop.....
aise plan chipkanne sei kuch nahi hotta...every body has his/her own ways to grow in musclulature........ i think reading Arnold's encyl. wont make any diff rather then apply the techniques and come up with some devastating results......;) :)...

so lets start with the enthu guys.....who is the first one here....who has the guts.....who is the real man.......

yashmalik
August 5th, 2006, 10:23 AM
This part is equally important apart from all other details....but i really wanted to know that when you say Empty stomach....does it mean no water/tea/juice or minor snack bites? As i skip many sessions due to this....please specify?

Empty Stomach means "no hard stuff" inside the tummy. One must do excersice without eating anything before 2 hours and if possible "get fresh" before excersicing. Althou we can take energy drinks (glucose, sucrose) anytime during the excersice or even before the excersice (in small quantity). Its tottaly depends upon the aim of the excersicer.

If someone aims to burn fat then he/she should not take anything (solid or liquid) before or during the excersice because to use the energy directly from fat inorder to burn it. This will reduce the stored excess fat inside the body.

and If someone aims to gain muscle only, then he can take energy drinks(only energy drinks) anytime during or even before the excersice so as to work more hard with weights.

As i said earlier its tottaly depends on the aim. Whats your aim anyway, reducing fat / bulding muscle / or both?

chhillar
August 10th, 2006, 01:06 AM
Too much water in-take during the exercise could be fatal as salt and necessary minerals are drained out of your body during long sessions and extra water intake will make your blood thin and if it gets too much in sports events like marathons you can even die. A marathon runner in US died of the same in fact.

But we need water intake during excise too (our desi coaches would argue though). The way to find a balance is to weigh before and after. The weight should be around the same if your intake is balanced. Less means you are dehydrated and more is dangerous as your blood gets thin.

choudhary_tapan
August 11th, 2006, 02:51 AM
Too much water in-take during the exercise could be fatal as salt and necessary minerals are drained out of your body during long sessions and extra water intake will make your blood thin and if it gets too much in sports events like marathons you can even die. A marathon runner in US died of the same in fact.

But we need water intake during excise too (our desi coaches would argue though). The way to find a balance is to weigh before and after. The weight should be around the same if your intake is balanced. Less means you are dehydrated and more is dangerous as your blood gets thin.

Well said Mr.Chillar ...should take balanced amount of water during excersie....just sip wld be fine after your set thats how i do too...

sunilmalik
August 26th, 2006, 08:29 PM
Yash,
verygood stuff except I tend to differ on one of the pointers mentioned . abs exercise in itself does not reduce fat in that area. to reduce belly fat we have to include lots of cardio with balanced diet in our schedule and then abs exercise helps to develop the muscles.