Muscle Building 101

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Complete Guide To Muscle Buildinghttp://www.sixpacksab.com

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Table Of Contents

MUSCLE BUILDING INTRODUCTION............................................................... 3

TRAINING EXERCISES........................................................................................ 7

EXTENSIVE WORKOUTS................................................................................... 21

POWER FOODS DEFINED.................................................................................. 30

MEAL PLANS PRINT OUT................................................................................. 48

RESTED PERFORMANCE.................................................................................. 73

T!E TRUT! ABOUT SUPPLEMENTS............................................................... 76

BOD" BUILDING FOR WOMEN........................................................................ 88

A NOTE ABOUT COMPETITIONS..................................................................... 91

FINAL WORDS CONCLUSION........................................................................ 103

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M#s$le B#%l&%n' Int(o$t%on

Bodbuilding is the p!ocess o" de#eloping muscle "ibe!s th!ough #a!ioustechni$ues. %t is achie#ed th!ough muscle conditioning& weight t!aining&

inc!eased calo!ie intake& and !esting ou! bod as it !epai!s and heals itsel"&

be"o!e !esta!ting ou! wo!kout !outine.

'o!kouts a!e designed to "ocus on speci"ic muscle catego!ies o! g!oups& and

"oods a!e consumed with the intention to build the bod(s metabolism and

inc!ease o#e!all mass.

This section will "ocus on weight t!aining "o! bod builde!s. 'eight t!aining

de#elops both st!ength as well as the si)e o" skeletal muscles.

%t uses the "o!ce o" g!a#it to oppose the "o!ce gene!ated b muscles th!ough

cont!action. 'eight t!aining uses a #a!iet o" speciali)ed e$uipment

designed to ta!get speci"ic muscle g!oups and mo#ements.

*ome people !e"e! to weight t!aining as st!ength t!aining. 'hile the a!e not

exactl the same& the a!e both simila! to each othe!.

*t!ength t!aining "ocuses on inc!easing muscula! st!ength and si)e. 'eightt!aining is one tpe o" st!ength t!aining using weights as the p!ima! "o!ce to

build muscle mass.

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The basic p!inciples o" weight t!aining a!e p!ett much the same as those o"

st!ength t!aining.

%t in#ol#es a manipulation o" the numbe!s o" !eps& sets& tempo& exe!cise

tpes& and weight mo#ed to cause desi!ed inc!eases in st!ength& endu!ance&

si)e& o! shape.

The speci"ic combination o" !eps& sets& exe!cises& and weight depends upon

the desi!es o" the bod builde!. *ets with "ewe! !eps can be pe!"o!med with

hea#ie! weights but ha#e a !educed impact on endu!ance.

,$uipment used in weight t!aining includes ba!bells& dumbbells& pulles& and

stacks in the "o!m o" weight machines o! the bod(s own weight as in push-

ups and chin-ups. i""e!ent weights will gi#e di""e!ent tpes o" !esistance.

'eight t!aining also "ocuses on "o!m pe!"o!ming the mo#ements with the

app!op!iate muscle g!oups and not t!ans"e!!ing the weight to di""e!ent bod

pa!ts in o!de! to mo#e g!eat weight.

%" ou don(t use good "o!m in weight t!aining& ou !isk muscle inu!& which

could hinde! ou! o#e!all p!og!ess.

nothe! "o!m o" weight t!aining is (es%stan$e t(a%n%n')

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esistance t!aining in#ol#es the use o" elastic o! hd!aulic !esistance to

cont!action !athe! than g!a#it.

'hen ou! muscles a!e !esisting a weight& the o#e!all tone o" that muscle

will g!ow o#e! time.

%" ou a!e a beginne! at weight t!aining& ou should not ust ump !ight in3.

4ou need to build up ou! st!ength and o#e!-wo!king ou! muscles can

cause mo!e ha!m than good.

*ome o" ou! muscles might be natu!all st!onge! than othe!s. Building up

slowl allows muscles to de#elop app!op!iate st!engths !elati#e to each

othe!.

Most gms o""e! the se!#ices o" a pe!sonal t!aine! that comes with the

membe!ship "ee.

These t!aine!s can suggest speci"ic wo!kouts "o! ou to begin with& howe#e!

the !outines "eatu!ed within this guide will help ou de#elop a solid wo!kout

$uickl and easil.

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%n the next chapte!& % will b!eak down each o" the common wo!kout positions

and exe!cises so that ou can "ull unde!stand how the a!e done& as well as

the muscle g!oup the ta!get.

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T(a%n%n' E*e($%ses

7et(s take a look at ust some o" the most common exe!cises and !outines so

ou bette! unde!stand the di""e!ent techni$ues used within weight t!aining

and o#e!all "itness.

Here are a few of the more common ones:

D#+bbell Ben$, P(ess

*it on the edge o" a "lat bench with the dumbbells !esting on ou! knees. %n

one smooth motion& !oll onto ou! back and b!ing the dumbbells up to a

position slightl outside and abo#e ou! shoulde!s. 4ou! palms should be

"acing "o!wa!ds.

Bend ou! elbows at a ninet-deg!ee angle with ou! uppe! a!ms pa!allel to

the g!ound. 8!ess the weights up o#e! ou! chest in a t!iangula! motion until

the meet abo#e the cente!line o" ou! bod.

s ou li"t& concent!ate on -ee.%n' t,e /e%',ts balan$e& an& #n&e(

$ont(ol)

9ollow the same path downwa!d.

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Stan&%n' M%l%ta(0 P(ess

9o! this exe!cise& ou will use a ba!bell. *tand with ou! legs about

shoulde! width apa!t and li"t the ba!bell to ou! chest. 7ock ou! legs and

hips and keep ou! elbows in slightl unde! the ba!. 8!ess the ba! to a!m(s

length o#e! ou! head.

7owe! the bell to ou! uppe! chest o! ou! chin depending on which is mo!e

com"o!table "o! ou.

This exe!cise can also be pe!"o!med with dumbbells o! seated on a weight

bench.

L0%n' T(%$e. P#s,

*it on a "lat bench holding a cu!l ba! with an o#e!hand g!ip. 7ie back so that

the top o" ou! head is e#en with the end o" the weight bench. s ou a!e

ling back& extend ou! a!ms o#e! ou! head so that the ba! is di!ectl o#e!

ou! ees.

;eep ou! elbows tight and ou! uppe! a!ms stationa! th!oughout theexe!cise.

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The biggest ke to this exe!cise is keeping ou! uppe! a!ms in a "ixed

position.

*lowl lowe! the ba! until it almost touches ou! "o!ehead. 8!ess the ba!

back up in a slow& sweeping a!c-like motion. t the "inish& lock ou! elbows

completel.

S%&e Late(al D#+bbell Ra%se

*tand up!ight with ou! "eet shoulde! width apa!t and ou! a!ms at ou!

side. =old a dumbbell in each hand with ou! palms tu!ned towa!d ou!

bod.

;eep ou! a!ms st!aight and li"t the weights out and up to the sides until the

a!e slightl highe! than shoulde! le#el.

Then slowl lowe! them back down to ou! side again.

;eep ou! palms tu!ned downwa!d as ou li"t the dumbbells so that ou!

shoulde!s !athe! than ou! biceps do the wo!k.

Make su!e ou a!e li"ting the dumbbells up !athe! than swinging them up.on(t lean "o!wa!d while doing this eithe! o! ou !isk inu! to ou! back.

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P(ea$,e( C#(ls

This exe!cise is best done with a special p!eache! cu!l bench& but ou can dothis without it with a little modi"ication.

*it at the end o" the weight bench& and place something such as a "i!m pillow

o! a "ew pillows unde! ou! a!mpits on ou! lap. =old the cu!l ba! in ou!

hands with palms "acing upwa!d.

on(t hunch o#e! the pillow& sit as st!aight as ou can.

?sing a shoulde! width g!ip& g!asp the ba! in both hands. Cu!l the ba!

upwa!d in an a!c. Be ca!e"ul not to swing o! !ock to get the ba! mo#ing.

4ou need to be using ou! muscles to li"t the weight& not momentum. The

goal o" this exe!cise is to wo!k the biceps.

B!ing the ba! up to ou! chin keeping in mind that the !esistance is g!eatest

du!ing the beginning o" the li"t. 7owe! the ba! slowl wo!king the muscle

on the wa down as well.

4ou can also do this with dumbbells o! wo!k one a!m at a time.

Seate& D#+bbell C#(l

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*it at the end o" a bench with ou! "eet "i!ml on the "loo!. ;eep ou! back

st!aight and ou! head up. *ta!t with the dumbbells at a!m(s length with

ou! palms "acing in. Cu!l the weight up and twist ou! w!ist once the passou! thighs.

*$uee)e ou! biceps at the top and then slowl lowe! the weight.

o not swing the dumbbells downA lowe! them as ou a!e wo!king those

muscles 4ou can do this standing& but the seated position p!e#ents bad

"o!m.

One1A(+ D#+bbell Ro/

*ta!t with ou! !ight "oot "lat on the "loo! and ou! le"t knee !esting on a "lat

bench.

7ean "o!wa!d so that ou(!e suppo!ting the weight o" ou! uppe! bod with

ou! le"t a!m on the bench. 4ou! back should be "lat and almost pa!allel

with the "loo!.

each down and pick up a dumbbell with ou! !ight hand. 4ou! le"t a!m

should be locked at the elbow so it will suppo!t the weight o" ou! uppe!bod.

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Be"o!e sta!ting& look st!aight ahead instead o" at the "loo! so ou can keep

ou! back st!aight. Tighten ou! abs to keep ou! bod "!om tu!ning to the

side as ou li"t the dumbbell.

Concent!ate on pulling ou! elbow back as "a! as it can go. The dumbbell

should end up !oughl pa!allel with ou! to!so.

"te! ou(#e !owed the dumbbell up as "a! as ou can slowl lowe! it back

to the sta!ting position. *witch a!ms a"te! one set.

D#+bbell S,(#'s

*tand st!aight up with ou! "eet at shoulde! width. =old two dumbbells with

ou! a!ms hanging at ou! sides.

!oop ou! shoulde!s down as "a! as possible. aise ou! shoulde!s up as

"a! as ou can go then slowl !etu!n to the sta!ting position.

4ou can also !otate ou! shoulde!s b going up in a ci!cula! motion "!om

"!ont to back and then back down again. This can also be done holding a

ba!bell.

Stan&%n' Calf Ra%ses

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This can be done with a speci"ic machine "ound in a gm& o! adapted "o! use

without the machine. *tand up against a wall with ou! bod "acing the wall

and ou! palms down on the wall and ou! "eet "lat on the "loo!.

;eep ou! bod st!aight and slowl li"t up ou! heels until ou a!e standing

on the tips o" ou! toes. =old the cont!action b!ie"l then slowl !etu!n to

the sta!ting position with ou! "eet "lat on the "loo!.

C(#n$,es

7ie "lat on ou! back with ou! "eet "lat on the g!ound& o! !esting on a bench

with ou! knees bent at a >@ deg!ee angle. %" ou a!e !esting ou! "eet on a

bench& place them th!ee to "ou! inches apa!t and point ou! toes inwa!d so

the touch.

8lace ou! hands lightl on eithe! side o" ou! head keeping ou! elbows in.

ont lock ou! "inge!s behind ou! head 8ush the small o" ou! back down

in the "loo! to isolate ou! abdominal muscles. Begin to !oll ou! shoulde!s

o"" the "loo!.

Continue to push down as ha!d as ou can with ou! lowe! back.

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4ou! shoulde!s should come up o"" the "loo! onl about "ou! inches& and

ou! lowe! back should !emain on the "loo!. 9ocus on slow& cont!olled

mo#ement - dont cheat ou!sel" b using momentum

D#+bbell !a++e( C#(ls

'ith a dumbbell in each hand& stand with ou! a!ms hanging at ou! sides&

and palms a!e "acing each othe!. ;eep ou! elbows locked into ou! sides.

4ou! uppe! bod and elbows should !emain in the same place du!ing the

whole li"t.

;eep ou! palms "acing each othe!& cu!l the weight in ou! !ight hand up in a

semi-ci!cle towa!d ou! !ight shoulde!. *$uee)e the biceps ha!d at the top o"

the li"t and then slowl lowe!.

o not tu!n ou! w!ists du!ing this li"t 4ou can also do one a!m at a time

and/o! alte!nate.

In$l%ne D#+bbell P(ess

*it on the edge o" an incline bench set at about a 05-deg!ee angle. 8ick up a

dumbbell in each hand and place them on ou! thighs.

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Then& one at a time& !aise them up to ou! shoulde! le#el while ou p!ess

ou! back and shoulde!s "i!ml against the bench.

8!ess the weights back up to a point o#e! ou! uppe! chest& with ou! palms

"acing "o!wa!d. 7owe! the weights slowl. %nhale as ou lowe! the weights

and exhale as ou li"t.

Ba(bell S2#at

est a ba!bell on the uppe! po!tion o" ou! back& not ou! neck. 9i!ml g!ip

the ba! with ou! hands almost twice ou! shoulde! width apa!t.

8osition ou! "eet about shoulde! width apa!t and ou! toes should be

pointing ust a little outwa!d with ou! knees in the same di!ection.

;eep ou! back as st!aight as possible and ou! chin up& bend ou! knees

and slowl lowe! ou! hips st!aight down until ou! thighs a!e pa!allel to the

"loo!. Dnce ou !each the bottom position& p!ess the weight up back to the

sta!ting position.

ont lean o#e! o! cu!#e ou! back "o!wa!d 4ou can use a belt to help

!educe the chance o" lowe! back inu!. 4ou can put ou! heels on a 1 inchblock to "u!the! wo!k the $uads. 4ou can also use a wide! stance to wo!k the

inne! $uads e#en mo!e.

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U.(%',t Ba(bell Ro/

*tand up!ight and g!asp a ba!bell with ou! hands about shoulde! width

apa!t. 7et the ba! hang st!aight down in "!ont o" ou. ;eep ou! bod and

w!ists st!aight. 8ull the ba! st!aight up towa!ds ou! chin& keeping it close to

ou! bod.

Concent!ate on eithe! pulling with ou! t!aps o! the "!ont o" ou! shoulde!s&

depending on what ou want to wo!k most. 7owe! slowl to the sta!ting

position. ont cheat b leaning "o!wa!d o! backwa!d. ont swing

F(ont D#+bbell Ra%se

*tand with a dumbbell in each hand& palms "acing backwa!d. 4ou! "eet

should be about shoulde! width apa!t. Maintain a slight bend in ou! elbows

th!oughout the exe!cise so that ou! a!ms a!e st!aight& but not $uite locked.

7i"t the weight in ou! le"t hand in "!ont o" ou in a wide a!c until it is

slightl highe! than shoulde! height.

'ith a smooth& cont!olled motion& lowe! the weight while simultaneouslli"ting the weight in ou! !ight hand& so that both a!ms a!e in motion at the

same time.

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o not cheat b swinging o! leaning backwa!ds This li"t can also be done

with two dumbbells at the same time o! a ba!bell.

St%ff Le' Ba(bell

8lace a ba!bell on ou! shoulde!s. ;eep ou! head up and ou! back

completel st!aight.

Bend at ou! waist with ou! legs locked& until ou! uppe! bod is pa!allel to

the "loo!.

etu!n slowl to the uppe! position. This can also be done with ou! knees

slightl bent.

One Le' Ba(bell S2#at

?se a 12 to 1< inch box o! bench "o! this exe!cise - the highe! the box& the

mo!e di""icult the exe!cise. 8lace a ba!bell behind ou! head at the base o"

ou! neck. G!asp the ba!bell with both hands with a wide! than shoulde!

width g!ip.

*tand app!oximatel 2 to + "eet "!om the box and tu!n so that the box is

di!ectl behind ou. each one "oot back and place ou! toe on the box.

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;eep ou! opposite "oot "lat on the "loo! and point ou! toes "o!wa!d. *tand

up st!aight. ;eep ou! back tight and ou! chest out th!oughout the enti!eexe!cise.

;eep ou! head and neck in line with ou! to!so so that ou a!e looking

"o!wa!d. 4ou! shoulde!s should be di!ectl o#e! ou! "!ont "oot.

;eeping ou! "!ont "oot "lat on the "loo!& sit ou! hips back Elike ou a!e

going to sit in a chai!F& bend ou! knee Eo" ou! "!ont legF& and lean "o!wa!d

slightl at the waist.

7owe! ou! bod in a cont!olled "ashion until ou! thigh Eo" ou! "!ont legF

is pa!allel to the g!ound.

%" ou ha#e di""icult lowe!ing ou!sel" down this "a!& lowe! ou!sel" until

the knee o" ou! "!ont leg is bent >@ deg!ees.

t this point& ou! knee should be di!ectl o#e! ou! toe& ou! hips should be

sitting back& and ou! chest should be di!ectl o#e! the middle o" ou! thigh.

ow& leading with ou! head and chest& !aise ou!sel" b pushing ou! hipsslightl "o!wa!d and up towa!d the ceiling& and st!aightening ou! leg.

etu!n to the sta!ting position.

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t this point& ou! shoulde!s should be di!ectl o#e! "!ont "oot.

L#n'es

8lace a ba!bell on ou! uppe! back. 7i"t ou! chest up and look st!aight

ahead. 8osition ou! !ight leg "o!wa!d in a long st!ide.

4ou! "oot should be "a! enough in "!ont o" ou so that when ou bend ou!

!ight knee& ou! thigh and lowe! leg "o!m a !ight angle.

*lowl bend ou! knees& lowe!ing ou! hips so ou! !ea! knee ust clea!s the

"loo!. 8ause b!ie"l in this position& then slowl st!aighten ou! legs and

!aise ou! bod back up to a standing position.

Complete a "ull set& then switch legs and !epeat& o! alte!nate legs "o! each

!ep.

Make su!e ou! knee does not t!a#el past ou! toes in the down position

This can also be done with dumbbells in each hand instead o" using a

ba!bell.

Ba(bell T(%$e. E*tens%on

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=old a ba!bell with hands a little close! togethe! than shoulde! width. 7ie on

an incline bench and position ou! head at the top.

8!ess ba! o#e!head to a!ms length. 7owe! the ba! in a semici!cula! motion

behind ou! head until ou! "o!ea!ms touch ou! biceps.

;eep ou! uppe! a!ms close to ou! head. etu!n to the sta!ting position.

This can also be done with st!aight ba!& 2 dumbbells& seated o! standing o!

with 2 dumbbells and ou! palms "acing in.

H

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The exercises listed above can be done either in agym or in your home. If you are going to join agym, they will have many specialty machines thatwill work specific parts of your body.

Employees at the gym can help you with proper use ofthe machines. If you are unsure how to complete aspecific exercise, make sure to ask for help so that

you are maximizing your routine and following eachposition accurately.


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E*tens%3e Wo(-o#ts

Beginning a bod building wo!kout plan !e$ui!es a le#el o" commitment. sa beginne!& ou can wo!k out mo!e "!e$uentl than mo!e ad#anced bod

builde!s.

The !eason is simple: as ou get mo!e expe!ienced& ou lea!n to push ou!

muscles ha!de! and in"lict mo!e damage that takes longe! to !eco#e! "!om.

Beginne!s& on the othe! hand& get so!e but bounce back $uicke! since the

muscula! damage isnt as se#e!e.

%" the wo!d IdamageI makes ou "linch& dont wo!!.

%ts a good thing "o! a bodbuilde! to incu! limited muscle damage& because

it nudges the bod to !eco#e! and o#e!compensate Eg!owF slightl to p!epa!e

"o! "utu!e wo!kouts. This is what bodbuilding is all about - a continuous

ccle o" one-step-back& two-steps-"o!wa!d& !epeated o#e! and o#e! on a

weekl basis.

The "ollowing wo!kout plan is designed to "ocus on one pa!t o" ou! bod

each da o" ou! wo!kout with mid week and the weekend as ou! !est das.

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This plan is ust a suggestion. 4ou can adapt it as needed to suit ou!

wo!kout goals.

'ith an wo!kout& ou need to sta!t out with some wa!m up exe!cises. This

can be simple st!etching as ou get ou! bod !ead to wo!k. wa!m-up

session p!io! to wo!king out can not onl help get ou! bod !ead "o!

exe!cise& but ou! mind will get p!epa!ed as well.

4ou should also ha#e an app!op!iate cool down pe!iod a"te! ou a!e done

wo!king out.

This will !educe the possibilit o" delaed muscle so!eness and will help

$uell the ad!enaline that has been building in ou! sstem as a !esult o" the

wo!kout. This can also be simple st!etching exe!cises and deep b!eathing.

gain& it(s impo!tant to sta!t out slow and not push ou!sel" beond ou!

limits.

?se weights that a!e not too hea# "o! ou but that will gi#e ou enough

!esistance to build ou! muscles.

4ou can p!og!essi#el inc!ease the amount o" weight ou li"t as ou getst!onge!.

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Da0 4 5 U..e( Bo&0

9o! the "ollowing exe!cises& begin with two sets o" 1@-12 !eps each.

umbbell p!ess

*tanding ba!bell milita! p!ess

7ing t!icep p!ess

*ide late!al !aise

8!eache! cu!ls

*eated dumbbell cu!l

umbbell !ows

umbbell sh!ugs

%" ou ha#e access to weight machines& add the "ollowing to ou! plan:

8ec deck butte!"ls

J-ba! pushdowns

7at pulls with pulle machine

Da0 6 5 Lo/e( Bo&0 an& Abs

gain& begin doing each exe!cise with two sets o" 1@-12 !eps each except "o!the c!unches which ou can do as man o" them as ou want.

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Ba!bell s$uat

Dne leg ba!bell s$uat

7unges*tanding cal" p!ess

*ti"" leg ba!bell

C!unches

Machines can be especiall help"ul when wo!king ou! lowe! bod. =e!e

a!e some ou should conside! on this da:

7eg p!esses on a plate loaded machine

7eg extension machine

*eated hamst!ing cu!ls

*tanding hamst!ing cu!ls

b machine

Da0 7 5 Rest

Da0 8 5 U..e( Bo&0

%nc!ease ou! sets to + doing 1@ K 12 !eps each

Chin ups Eget assistance i" necessa!F

*eated dumbbell hamme! cu!ls

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umbbell p!esses on an inclined bench

*tanding ba!bell milita! p!ess

*tanding bicep cu!lsBa!bell t!icep extension

?p!ight ba!bell !ow

9!ont dumbbell !aise

The machines ou can use on this da include:

*eated cable !ows

?p!ight cable !ows

Cable c!osso#e! "lies

T!icep !ope pushdowns

Da0 9 5 Lo/e( Bo&0 an& Abs

Go back to doing ust two sets o" 1@-12 !eps each except "o! the c!unches

which ou can do unlimited amounts o".

*tanding cal" p!ess

7unges

Ba!bell s$uat*ti"" leg ba!bell

*tanding cal" !aises

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C!unches

Machine exe!cises include:

7eg p!esses on a plate loaded machine

*eated hamst!ing cu!ls

;neeling hamst!ing cu!ls

Wee-en& 5 Rest

%" a "ou! da wo!kout plan is too much "o! ou& conside! sta!ting out with a

two o! th!ee da plan. ;eep in mind that ou won(t get !esults as $uickl

with a "ewe! da wo!kout& but i" ou need to sta!t out slowl& it can still be

e""ecti#e.

Here is a sample three day workout.

Da0 4 5 Ba$-: C,est: an& Abs

o th!ee sets o" 12-15 !eps each.

Bent o#e! ba!bell !ow*ti"" legged ba!bell dead li"t

Ba!bell bench p!ess

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%ncline dumbbell p!ess

umbbell "lies

C!unches

Da0 6 5 Le's an& S,o#l&e(s

o th!ee sets o" 12-15 !eps each.

Ba!bell s$uat

*eated cal" !aise


*ide late!al !aise

?p!ight ba!bell !ow

7unges

Ba!bell s$uats

Da0 7 5 B%$e.s: T(%$e.s: an& Abs

o th!ee sets o" 12-15 !eps each

Ba!bell cu!l

%ncline dumbbell cu!l

7ing t!iceps p!essBa!bell t!icep extension


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umbbell hamme! cu!ls

C!unches

bout an hou! be"o!e ou! wo!kout& ou should eat some p!otein and

ca!bohd!ates.

This is to make su!e that ou ha#e enough ene!g to make it th!ough ou!

enti!e wo!kout.

B doing this& ou a!e putting ou! bod into an anabolic state that will

p!o#ide the necessa! ene!g and powe! to e""ecti#el wo!k ou! muscles.

u!ing t!aining& the!e is inc!eased blood "low to the muscles. 'hen ou

consume p!otein and ca!bohd!ates p!io! to a wo!kout& ou! bod can take

ad#antage o" that ext!a blood "low and wo!k the muscles mo!e e""icientl.

Man people opt "o! a p!otein shake and a bowl o" !ice& but ou can choose

whate#e! "oods ou want to get what ou need.

%t(s a good idea to keep t!ack o" ou! wo!kouts and how man sets and !eps

ou a!e doing.

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'!ite it down in a small notebook and when ou a!e able to inc!ease the

numbe! o" sets and/o! !eps& be su!e to take note o" how long it took ou to

get to that point.

lso keep t!ack o" the amount o" weight ou a!e able to li"t and when ou

a!e able to inc!ease that weight.

%t(s also a good idea to do ou! "i!st set with #e! little weight. This is to get

the blood "lowing th!ough the muscles. Dn the second set& add a little

weight and do the exe!cise again. %" ou "ind that it(s ust a bit too eas& t!

mo!e weight.

The goal is to add weight until it(s di""icult to complete


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%t(s a good idea to sp!inkle ou! wo!kouts with some ca!dio exe!cises to help

get ou! blood pumping. This could be a little time on a t!eadmill o!

walking. The ca!dio is good "o! ou! bod and ou(ll be "ocusing on thatmost impo!tant muscle o" all K ou! hea!t

Po/e( Foo&s Def%ne&

'hen ou decide ou want to unde!take a bod building p!og!am& the "oods

ou eat can make a huge di""e!ence in the e""ecti#eness o" ou! p!og!am.

Man people don(t pa enough attention to the tpes o" "ood the eat. But

"ood is #e! impo!tant in a bod-building p!og!am.

9ood supplies us with calo!ies. Calo!ies a!e tin bits o" ene!g that ou!

bod uses to pe!"o!m wo!k. Counting calo!ies isn(t as impo!tant as knowing

what calo!ies will be the best ones to consume "o! the maximum e""ect on

ou! wo!kout.

To ha#e enough ene!g to pe!"o!m ou! wo!kout& ou(ll need a lot o"di""e!ent nut!ients. Dne o" the most impo!tant would be ca!bohd!ates.

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Ca(bs

Ca!bohd!ates a!e the bod(s main sou!ce o" glucose. Glucose is a simpleca!b that is sto!ed in ou! muscles and li#e! as glcogen.

Glcogen is the p!incipal "o!m o" ene!g that is sto!ed in muscles. 'hen

ou! muscles a!e "illed with glcogen& the both look and "eel "ull.

Gl#$ose

Glucose also p!o#ides ene!g "o! ou! b!ain and making blood in ou! bod.

Glucose can be made "!om p!otein& but that !e$ui!es the b!eakdown o" bod

p!otein "!om muscle. %" ou(!e not eating enough ca!bohd!ates& ou! bod

will sta!t b!eaking down muscle tissue "o! glucose.

Ca(bs

Ca!bohd!ates should be the bulk o" ou! dail calo!ic intake when ou a!e

sta!ting a bod-building p!og!am.

9ocus on #n.(o$esse& $o+.le* $a(bslike sweet potatoes& potatoes& wholeg!ain b!eads& oatmeal& and b!own !ice.

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These natu!al complex ca!bs a!e made o" long chains3 o" suga! and a!e

digested #e! slowl.

*low bu!ning ca!bs p!omote consistent blood suga! le#els& which help to

o""set "atigue while p!omoting the !elease o" insulin& which is the bod(s

p!incipal anabolic ho!mone.

9o! men& the amount o" ca!bs that should be taken in b multipling thei!

bod weight b th!ee. That numbe! will be the amount o" g!ams that should

be consumed dail.

'omen multipl thei! bod weight b two to get thei! ca!b g!am intake.

9o! example& a 2@@-pound man should consume 6@@ g!ams o" ca!bs pe! da

and a 125 pound woman would eat 25@ ca!b g!ams dail.

F%be(

long with ca!bs& ou must consume enough "ibe! in ou! diet. ,ating "ibe!

makes muscle tissue mo!e !esponsi#e to anabolism b imp!o#ing suga! and

amino acid uptake& and aiding in muscle glcogen "o!mation and g!owth.

Beans and oatmeal a!e two excellent sou!ces o" "ibe!.

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i#ide ou! ca!b meals into six se!#ings th!oughout the da. This di#ide and

con$ue! app!oach stimulates a stead !elease o" insulin to c!eate an anabolic&

o! muscle building& state.

%" ou eat too man ca!bs in one sitting& the net e""ect is that "at-sto!ing

en)mes kick into high hea! and ou lose than lean and ha!d look.

,at some simple ca!bs a"te! ou! wo!kout and eat mo!e o" them. =one&

suga! and !e"ined "oods such as white b!ead and white !ice - tpical simple

ca!bs - a!e digested $uickl and easil. The !esulting insulin spike is a

double-edged swo!d& howe#e!.

"te! t!aining& it can p!e#ent muscle catabolism while p!omoting anabolism.

%" ou ha#e not been wo!king out& the intake o" simple ca!bs can stimulate

"at sto!age.

high ca!b intake at ou! post t!aining meal will ha#e less chance o" being

sto!ed as "at& as ca!bs must !eplenish depleted glcogen le#els be"o!e the

gain the abilit to stimulate "at sto!age. ,at about 25L o" ou! dail ca!bs at

this meal.

B!eak"ast is de"initel the most impo!tant meal o" the da& and besides ou!post-wo!kout meal& it is also the best time to load up on ca!bs.

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Blood suga! and muscle glcogen le#els a!e low "!om ou! o#e!night "ast.

4ou! bod must !eplenish these le#els be"o!e stimulating the "at sto!ing

machine! in the bod.

s ou! da wea!s on& ou! ca!b intake should dec!ease. 4ou! ene!g

!e$ui!ements will also dec!ease at this time& so ou! bod won(t need as

much.

%" ou eat ca!bs late in the da& ou! bod will sto!e them as "at and inc!ease

weight gain instead o" muscle mass.

%" ou "eel that ou need to lose "at along with building ou! muscles& ou

will want to !otate ou! ca!b intake. Bodbuilde!s who !otate thei! ca!b

intake tend to lose mo!e "at than bodbuilde!s who maintain a stead "low o"

ca!bs while dieting.

9o! example& instead o" eating 6@@g o" ca!bs e#e! da Ethe tpical dail

total "o! a 2@@ pound bodbuilde!F& t! #a!ing the #olume o" intake.

,at 5@L "ewe! ca!bs E+@@gF "o! two das& then the standa!d 6@@g "o! the

next two das& then 5@L mo!e E>@@gF "o! the next two das.

The total ca!b intake is the same& but this schedule wo!ks because it lowe!s

muscle glcogen in the "i!st stage Ep!omoting "at lossF& and then inc!eases

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insulin le#els Eensu!ing no loss o" muscleF on the "inal two das. Ca!b

!otation gi#es ou the best o" both wo!lds: dec!eased "at with no loss o"

muscle.

P(ote%n

nothe! impo!tant nut!ient e#e! bod builde! needs is plent o" p!otein.

mino acids a!e the building blocks o" p!otein. Glucose molecules make up

ca!bohd!ates ust like amino acids make up p!oteins.

8!otein is in#ol#ed in g!owing& !epai!ing& and !eplacing tissues. That is

made possible because p!oteins a!e the basis "o! bod st!uctu!es.

9o! bod builde!s& nit!ogen balance is an impo!tant concept to keep in mind

when talking about p!oteins.

it!ogen balance is the di""e!ence between the amount o" nit!ogen taken in

and the amount exc!eted o! lost.

%" ou lose mo!e nit!ogen than ou consume& ou! bod will b!eak down

muscle tissue to get it. Dn the othe! hand& i" ou consume mo!e than ou

lose& ou will be in an anabolic& o! muscle building& state.

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8!otein intake exceeds output& and p!otein is !etained in tissue as new muscle

is added. Db#iousl& this is something that ou want.

'atch out& i" ou! p!otein output exceeds intake ou would ha#e a negati#e

nit!ogen balance. This is not good because the opposite is now happening.

4ou! bod is deg!ading muscle and othe! bod p!oteins. 4ou usuall see this

in people who a!e sta!#ing& bu!ned& inu!ed& o! ha#e a "e#e!. This puts ou!

bod in what is called a catabolic state.

n anabolic state is when ou! bod has a positi#e nit!ogen balance. The

te!m catabolic !e"e!s to the state o" the bod in which bod compounds a!e

b!oken down "o! ene!g pu!poses.

%n bod building contexts& catabolic means +#s$le loss)

?ltimatel& ou! bod won(t g!ow when it is in a catabolic state.

The gene!al !ule is to consume dail the same amount o" g!ams in p!otein as

ou! bod weight. 2@@ pound bod builde!& the!e"o!e& would need to eat

2@@ g!ams o" p!otein e#e! da to put the bod in an anabolic state.

'hen calculating the amount o" p!otein ou a!e eating& concent!ate on the

complete sou!ces o" p!otein like meat& "ish& and eggs. 'hile the!e a!e

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p!oteins in othe! "oods& ou need to "ocus on the complete sou!ces !athe!

than those that a!e incomplete.

%" ou a!e dieting while bod building& ou! p!otein intake should inc!ease to

1 times ou! bodweight.

Man diets ha#e ou cutting back on "at and ca!bohd!ate intake. This

"o!ces the bod to bu!n mo!e p!otein "o! "uel& which can put ou! muscle

tissue at !isk. To compensate& ou(ll need to eat mo!e p!otein to counte!act

this e""ect.

!e(e;s a 2#%$- '#%&e to t,e .(ote%n $ontent of so+e $o++on foo&s

8!otein-containing "oods

5 o). steak& cooked

5 o). !oasted chicken

5 o). tuna

1 egg

1 c. milk

2 T. peanut butte!

2 slices o" cheese

2 slices o" whole wheat b!ead

1 c. cooked b!occoli

8!otein Ein g!amsF

+5

0+

0+

6

10

5

5

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1 c. beans ElegumesF 15

*ome people don(t "eel that loading up on p!otein is a good idea "o! anone&

but i" ou want to get !ipped with ou! bod building p!og!am& ou(ll need

the amino acids in p!otein to wo!k in ou! bod.

Be awa!e o" the amount o" p!otein ou a!e eating and make them wo!k "o!

ou instead o" against ou.

Fats

4es& e#en when ou a!e building the pe!"ect bod& ou(ll still need some "ats

in ou! diet. 9ats a!e the main sou!ce o" ene!g in the bod.

9at combines with glucose "o! ene!g in o!de! to spa!e the b!eakdown o"

p!otein. That wa& p!otein can do what it is supposed to do K build muscle.

The ke to "at intake is to sta awa "!om bad "ats and onl eat the good "at.

*atu!ated "at is bad.

These a!e the "ats that cont!ibute to hea!t disease and high choleste!ol.

Because o" the chemical composition o" satu!ated "at& ou! bod cannot

b!eak it down #e! well.

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*atu!ated "ats a!e commonl "ound in animal p!oducts such as meat&

sea"ood& whole milk dai! p!oducts like milk and cheese& as well as eggolks.

*atu!ated "ats ele#ate blood choleste!ol b inc!easing both the good =7

and the bad 77. ,le#ated le#els o" 77 can clog a!te!ies and cause hea!t

disease. The a!e also mo!e !eadil sto!ed as bod "at& so the should be

limited.

T!ans "ats should also be a#oided. This tpe o" "at is o"ten used in

comme!ciall p!ocessed "ood because the a!e p!ese!#ed longe!.

T!ans "ats cause an o#e! acti#it in the immune sstem and a!e linked to

st!oke& hea!t disease& and diabetes. 4ou should t!ul st!i#e to eliminate all

t!ans "ats "!om ou! diet.

?nsatu!ated "ats a!e easie! "o! ou! bod to b!eak down. *ome o" them can

act as antioxidants that can actuall help in losing sto!ed "att tissue in the

bod.

These "ats a!e "ound natu!all in "oods like nuts and a#ocados. These "atsha#e a g!eat e""ect on the ca!dio sstem as the wo!k to lowe! the bad 77

choleste!ol in the bod.

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The easiest wa to tell the di""e!ence between satu!ated and unsatu!ated "ats

is to look at them. t !oom tempe!atu!e& satu!ated "ats a!e ha!d and solid.?nsatu!ated "ats a!e in li$uid "o!m as in oils.

*o basicall& ou should sta awa "!om "ats like animal la!d and use oils

such as oli#e oil o! canola oil.

8a close attention to the "at content o" an p!ocessed "oods ou a!e eating

and keep it to a minimum o! else ou! bod will sto!e that "at as& well& "at.

8!obabl the best tpe o" "at to ha#e in ou! diet would be Dmega + 9att

cids.

These "ats a!e most o"ten "ound in "ish and can ha#e some signi"icant health

ad#antages. The can !educe in"lammation& help p!e#ent cance! g!owth& and

imp!o#e b!ain "unction.

Dmega + 9att cids can actuall help combat conditions such as

dep!ession& "atigue& oint pain& and e#en Tpe 2 diabetes. Because the

!educe in"lammation in the bod& the a!e good "o! the bod builde! because

the help p!omote muscle !eco#e!& which can be impo!tant in the bodbuilding p!ocess.

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9ats a!e actuall an impo!tant pa!t o" an diet. The pla an impo!tant !ole

in p!otecting the bod(s #ital o!gans. 9ats keep the bod insulatedA maintain

health hai! and skin as well as p!o#iding a sense o" "ullness a"te! meals.

Dbtaining su""icient "at in its health "o!m is one o" the kes to good health

and well-being and a g!eat bod

=owe#e!& ou must be ca!e"ul not to o#e!do on the "ats& so conside! the

"ollowing suggestions "o! keeping ou! "at intake at a health le#el:

*nack on peanuts instead o" chips o! cand. bout a cup is a good

amount.

?se oli#e oil in salad d!essings and when cooking

'hen baking& instead o" topping with chocolate o! candies& conside! using

nuts and seeds instead

T! making sandwiches with a#ocado and tuna instead o" highe! "at

lunchmeats

,at "ish at least th!ee times a week to inc!ease ou! Dmega + intake

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7imit o! e#en eliminate "ast "ood as well as sou!ces o" t!ans "ats like

comme!ciall p!ocessed cookies and cakes

'hen ou sta!t on a bod building p!og!am& ou will want to pa close

attention to the "oods ou a!e "eeding ou! bod. That includes alcohol as

well.

Man people like a d!ink o! two o! e#en th!ee to help them unwind and

!elax. But when ou a!e a bod builde!& alcohol can ha#e a det!imental

e""ect on ou! p!og!ess.

lcohol contains nothing but empt calo!ies. %t has no nut!itional #alue but

it does contain high calo!ic content.

%n "act& ust one shot o" #odka contains 1@@ calo!ies ot onl will d!inking

inc!ease ou! calo!ic intake& it slows down ou! metabolism hinde!ing ou!

bod(s abilit to p!ocess "oods.

lcohol consumption also hu!ts muscle g!owth. ot onl will ha#ing a

hango#e! lowe! ou! wo!kout intensit& but d!inking actuall lowe!s p!otein

snthesis b twent pe!cent. The!e a!e se#e!al !easons wh it does this.

9o! one& it dehd!ates ou! muscle cells. s man know& hd!ated and e#en

o#e! hd!ated muscles allows "o! a much highe! anabolic en#i!onment.

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Because ou! cells a!ent holding as much wate!& it becomes much ha!de! to

build muscle.

The second !eason wh alcohol can se#e!el hu!t muscle g!owth is because

it blocks the abso!ption o" man impo!tant nut!ients that a!e ke to muscle

cont!action& !elaxation and g!owth including calcium& phospho!us&

magnesium& i!on and potassium.

ot onl that& but alcohol lowe!s the amount o" testoste!one in ou! bod

and actuall inc!eases est!ogen le#els.

=a#ing highe! le#els o" testoste!one can help with ou! wo!kouts b making

ou mo!e agg!essi#e& so when those le#els a!e down& ou will not be as

intense in ou! li"ting and weight t!aining.

8!obabl one o" the best things ou can do to help ou! bod building

wo!kout p!og!ess the wa ou want it to is to d!ink plent o" wate!.

'ate! is good "o! ou anwa& but "o! bod builde!s& it can be especiall

impo!tant. 'ate! is pa!t o" e#e! single metabolic p!ocess that the bod

unde!takes.

Most expe!ts !ecommend e#e!one d!ink six to eight glasses o" wate! dail

to sta health.

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9o! bod builde!s& ou(ll need much mo!e. *oda& co""ee& and tea don(t count

eithe!. The ca""eine can inc!ease "luid loss& so ou(!e not getting thehd!ation ou need.

Bod builde!s need at least a hal" gallon to a gallon pe! da depending on

the intensit o" ou! wo!kouts.

'ate! "lushes out toxins and othe! metabolic waste p!oducts "!om the bod.

'ate! is especiall impo!tant when "ollowing a Ihigh p!oteinI diet& as it

helps !emo#e excess nit!ogen& u!ea Ea toxic substanceF& and ketones. %"

ou!e eating big to gain weight& then ou need e#en mo!e wate! to help ou!

kidnes do thei! wo!k.

'ithout enough wate!& the kidnes cant "unction p!ope!l. 'hen this

happens& some o" the load is t!ans"e!!ed to the li#e!. The li#e! metaboli)es

sto!ed "at "o! ene!g. %" the li#e! is doing some o" the kidnes wo!k& it bu!ns

less "at. %n addition& wate! can actuall !educe "eelings o" hunge!.

Cont!a! to popula! belie"& d!inking wate! can actuall help ou shed excess

wate! weight.

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'hen wate! is in sho!t suppl& the bod& thinking the!es a sho!tage& begins

hoa!ding it. This wate! is sto!ed in ext!a cellula! spaces. %n othe! wo!ds& ou!

skin sta!ts looking so"t and swollen.

%" ou(!e going to be using supplements in ou! bod building p!og!am& and

ou should& wate! can help them wo!k. *upplements like c!eatine wo!k in

pa!t because it pulls wate! in muscle cells& c!eating an anabolic en#i!onment

needed "o! muscle g!owth.

9o! this to wo!k p!ope!l& ou need plent o" wate!. 8lus& i" ou!e t!aining

ha!d& then ou need a basic mega-#itamin. Man #itamins a!e wate! soluble&

and wate! unlocks the powe! o" those #itamins.

good diet is essential to an e""ecti#e bod building p!og!am. 4ou can

wo!kout with the intensit o" a p!o"essional& but i" ou! diet stinks& ou

won(t be doing ou!sel" an good.

Consider the following general tips for your nutritional needs.

!ink skim milk o! so milk

Cut suga! "!om ou! diet. ?se a!ti"icial sweetene!s instead.

o !egula! soda iet is bette! "o! ou anwa and doesn(t contain suga!

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8i))a and hambu!ge!s a!e a big no-no. ot onl a!e the high in bad "at

content& the a!e highl calo!ic and can cause ou to o#e!eat

,at lots o" "ish to inc!ease ou! le#els o" Dmega + "att acids

Chicken b!easts a!e good "o! ou as well

llow ou!sel" one cheat da a week whe!e ou can indulge in something

ou(#e been c!a#ing. Nust don(t o#e!do it on ou! cheat das o! ou can

undo all ou(#e accomplished.

7imit the amount o" "!uit ou eat. 'hile "!uit is health& it can ha#e a

det!imental e""ect on ou! wo!kout.

8!otein and complex ca!bohd!ates a!e #e! impo!tant

%nstead o" eating th!ee la!ge meals a da& eat six smalle! ones

on(t skip meals

Jegetables a!e alwas a good choice at mealtime

'hen eating out& choose "oods wisel.

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#oid most "ast "ood !estau!ants o! opt "o! health choices K !emembe! no

bu!ge!s

The bod is #e! adaptable to change. t "i!st& ou ma ha#e p!oblems

getting used to ou! new diet. But once ou get used to eating !ight& ou(ll

"ind ou!sel" not e#en c!a#ing the "oods ou used to eat.

%n case ou(!e a little con"used o#e! what and how to eat& conside! the

"ollowing sample meal plans in the next chapte! as a wa o" st!uctu!ing ou!

meals and staing on t!ack.

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Meal Plans P(%nt O#t

Choosing the !ight wa to eat to build muscle can be a little o#e!whelming.

But once ou sta!t eating the wa ou need to& it will become second natu!e

to ou.

Following is a list of good foods for you to eat in each of the categories you

need to concentrate on:

8!oteins

'hite meat chicken o! tu!ke

Canned tuna

Canned salmon

9!esh 9ish

*hell"ish

,ggs

To"u

*o

ed meat like steak o! !oast

Complex Ca!bohd!atesDatmeal

8otatoes

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4ams& *weet potatoes& co!n s$uash

ice

7egumesCo!n

Jegetables

ll wate! based tpes.

7ettuce& Cabbage& *pinach

spa!agus

Bok Cho& 7eeks

Tomatoes

Cele!

Dnions

G!een Beans

B!occoli& Cauli"lowe!& adish

Oucchini *$uash

Mush!ooms

Ca!!ots

8eas

9!uit

1 pple

1 D!ange

1/2 G!ape"!uit+ *mall p!icots

1 Banana

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1/0 Melon

1-Cup Be!!ies& G!apes

1 mango& small papaaai!

1 ogu!t

1-Cup low "at cottage cheese

1-Cup non-"at milk E% use #anilla so milk insteadF

1/2 Cup non o! low "at cheese

'heat 8!oducts

2 slices whole wheat b!ead

1 bagel

2-Cups pasta

'hole wheat to!tillas

*nack 9oods

ice cakes

on-wheat ce!eals

8lain popco!n

aw Jegetables

uts

!ied 9!uit

good diet is well-!ounded and contains some o" each o" the "ood g!oups.4ou should also include a supplement in ou! diet which we will get to in a

late! section.

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s we(#e said& ou should be eating 5 o! 6 smalle! meals e#e! da instead

o" th!ee la!ge ones. *pace ou! meals about 2 to 2 hou!s apa!t.

T! out a "ew o" these meal plans to sta!t out with.

Meal 4

Jegetable omelet E+ egg whites& 1 whole egg& 1 cup #eggiesF

4ou can also add some chicken o! lean bee" i" ou want.

Meal 6

Dne cup ogu!t o! a p!otein shake

Meal +

6 o) Chicken

*mall !aw #egetable salad

1 bagel

Meal 0

1 piece "!uit

+-0 o) Chicken

Meal 5

6 o) "ish1 - Cup g!illed #eggies

1 - Cup b!own !ice

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Meal 4

+ packs instant oatmeal1 banana

1 cup o" ogu!t

1 cup o" cottage cheese

Meal 6

8!otein shake

1 la!ge baked potato

Meal 7

< ounces chicken b!east

2 cups pasta

1 apple

1 cup ogu!t

Meal 8

1 can o" tuna

1 K 2 cups b!occoli

Meal 9

8!otein shake1 cup b!own !ice

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1 lb. 9ish "ilets

Dne 10 o). Can diced tomatoes w/ basil& ga!lic Q o!egano

!!ange "ish "ilets in a single lae! in skillet. Co#e! with tomatoes and

li$uid. Co#e! and cook o#e! medium heat "o! 1@-2@ minutes& o! until the "ish

easil "lakes with a "o!k. *e!#e plain o! o#e! b!own !ice.

B!oiled 9ish ion

6 "ish "ilets

1 lbs small )ucchini& cut lengthwise into hal#es

1 cup lemon uice

2 tbsp. low-calo!ie ion musta!d

1 clo#e ga!lic& minced o! p!essed

2 tbsp. d!ained cape!s

8ap!ika to taste

inse "ish and pat d!. %n a sepa!ate bowl& sti! togethe! musta!d and ga!lic.

!!ange "ish and )ucchini in a single lae! in a la!ge pan.

!i))le with lemon uice. B!oil on top !ack "o! 5 minutes. Tu!n "ish o#e!&

sp!ead with musta!d/ga!lic mixtu!e.

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Continue to b!oil "o! 5 minutes o! until )ucchini is lightl b!owned and "ish

is cooked. *p!inkle with pap!ika and cape!s. *e!#e. 6 se!#ings

*tu""ed Chicken B!easts

1 chopped onion

1 pkg. "!o)en spinach& thawed and d!ied

1 egg lightl beaten

< o). low "at !icotta cheese

*alt Q peppe! to taste

0 boneless& skinless chicken b!easts& slice in hal" and "lattened

Combine the onion& spinach& egg& and cheese mixtu!e in a bowl. 8ut a dollop

o" the mixtu!e into each chicken b!east. Tie the chicken b!easts togethe! with

butche!s twine& o! put toothpicks th!ough them.

Bake at +5@ deg!ees "o! +@-+5 minutes.

Dptional: Ga!nish with lemon slices.

G!ound Tu!ke B!east *auce

1 lb. g!ound tu!ke o! bee"

1 chopped onion

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1 cup chopped po!tabella mush!ooms

1 tsp allspice

1 tsp !ed peppe! "lakes*alt Q peppe! to taste

1 a! spaghetti sauce

B!own the meat with the !ed peppe! "lakes. dd the chopped onion and

mush!ooms.

8ut the all spice& salt and peppe! in. 8ou! the spaghetti sauce in.

*e!#e o#e! ou! "a#o!ite tpe o" noodle.

7emon 8eppe! Tuna

1 can tuna

7emon 8eppe! *easoning

*p!a a "! pan with no calo!ie non-stick cooking sp!a. dd tuna and

sp!inkle with seasoning. Cook tuna to desi!ed doneness. ,at plain o! on a

bed o" pasta. This is also good cold.

'o!ceste!shi!e Tuna

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1 can tuna

'o!ceste!shi!e *auce

o-9at o! 7ow-9at Cheese EoptionalF

*p!a a "! pan with no calo!ie non-stick cooking sp!a. dd tuna with an

amount o" 'o!ceste!shi!e *auce that ou like. Cook to desi!ed textu!e.

dd cheese i" ou like and let it melt a"te! tu!ning the bu!ne! o"". 4ou can

eat this on some whole-wheat b!ead& plain& o! o#e! some b!own !ice.

Chicken& ice Q Beans

Cooked *h!edded Chicken B!east

1 cup cooked b!own !ice

1 can !ed beans

2 tbsp. ba!be$ue sauce

%n la!ge bowl o! Tuppe!wa!e& combine !ice& beans& and chicken. dd

ba!be$ue sauce and sti! togethe! until well-coated.

,gg *alad *andwich

+-0 boiled egg whites Ema keep 1-2 olksF

2 tbsp. low "at maonnaise

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1 tbsp. ellow musta!d

G!ound black peppe!

2 slices 1@@L whole wheat b!ead*h!edded lettuce o! spinach lea#es

1 can tuna Eoptional "o! mo!e p!otein& o! ust use mo!e egg whites.

Chop egg whites and add to medium bowl. dd mao& musta!d& black

peppe!& and tuna. Mix well and sp!ead o#e! b!ead. Top with lettuce o!

spinach lea#es and second slice o" b!ead.

Tuna Casse!ole

+-0 cups cooked pasta

1-2 cans tuna Ed!ainedF

1 cup low "at cottage cheese Ed!ainedF

1 cup sh!edded low "at chedda! cheese

2 tbsp. low "at mao

G!ound black peppe!

1 cup canned peas E!insed Q d!ainedF

%n medium bowl& combine all ing!edients and sti! until well-mixed.

Mic!owa#e "o! app!oximatel 1 minute when !ead to se!#e.

9ie! Chicken eluxe

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< o) chicken b!east

Tabasco sauce Eo! othe! "a#o!ite hot sauceF

2 tsp caenne peppe!2 tsp c!ushed& d!ied alapeno peppe!s

2 pinch o" salt

1 tbsp Caun !ub/spices

1 cup o" "!o)en g!een beans

5 o) !ed potatoes

Combine the hot sauce& caenne peppe!& salt with chicken in a containe! and

!eall !oll the chicken b!east a!ound in the mix& then let it sit in the

!e"!ige!ato! "o! + - 1@ hou!s Ethe longe!& the uicie! it will beF

This wo!ks best with a 9o!eman-stle g!ill. 8!e-heat& then slap the chicken

on and cook "o! minutes

'hile the chicken is cooking& stab the !ed potatoes and cook in the

mic!owa#e "o! 0 minutes o! until so"t in the middle

Take the potatoes out& and put the g!een beans in "o! 2 - + minutes

*mash the potatoes and sp!inkle on a pinch o" salt and the c!ushed alapeno

peppe!s

*p!inkle the othe! pinch o" salt on the g!een beans

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G!illed Chicken spa!agus olls

1 chicken b!east

2 aspa!agus sticks

2 slices o" low "at tu!ke bacon

1 tsp ion musta!d

1 tbsp hone

*alt and peppe! to taste

Dnce the chicken b!east is washed t!im the "at "!om it.

Cut chicken into two to "ou! thin slices& depending on how thick ou would

like ou! !oll to be.

8ut chicken slices in the containe!A add the salt and peppe!& musta!d and

hone. 7et it ma!inate "o! 25 minutes.

Gi#e the aspa!agus a $uick wash. *nap o"" tough ends o" aspa!agus and

!emo#e scales with #egetable peele!. 8lace one slice o" tu!ke bacon on each

slice o" chicken b!east. 8lace one aspa!agus stick on the top and sta!t !olling

it.

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Dnce the !oll is !ead& use a couple o" wooden picks to secu!e the tu!ke

bacon - ensu!e the picks a!e placed in such a wa the chicken meat

maintains its shape a!ound the !oll.

4ou can g!ill !olls than "o! se#en minutes on the elect!ic g!ill at +5 deg!ees&

o! bake them "o! 25 minutes at +5 deg!ees.

Th!ee Minute *callops

1 cup d! white wine

2 clo#es ga!lic& minced

1 tsp. !ied pa!sle

Nuice o" 1 lemon

1 lb. 9!esh ba scallops& !insed and patted d!.

=eat wine in a medium skillet o#e! medium heat. dd ga!lic and sautP 1

minute. dd pa!sle and lemon uice. Co#e! and cook 1 minute.

dd scallops and cook 1 minute o! until scallops tu!n "!om t!anslucent to

opa$ue.

Makes 2-+ se!#ings

Ga!lic oasted Jegetables

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6 ca!!ots& peeled and $ua!te!ed

6 pa!snips& peeled and $ua!te!ed

6 shallots& peeled and hal#ed2 medium onions& peeled and cut into 6-< wedges

1 la!ge ga!lic bulb& b!oken into clo#es and peeled

1 tbsp. d!ied !osema!& o! + tbsp. "!esh& chopped

1 tbsp. d!ied thme& o! + tbsp. "!esh

0 tbsp. oli#e oil

%n the D#en: 8!eheat o#en to 0@@ 9. Combine all the #egetables in !oasting

pan& d!i))le with oil and sti! to coat. oast "o! about 1 hou! 2@ minutes o!

until tende!. *alt and peppe! to taste.

Dn the G!ill: Tu!n ba!be$ue to medium. Combine all the #egetables into a

tin"oil bag& d!i))le with oli#e oil and sti! to coat.

oast "o! about +@ minutes o! until tende!. *alt and peppe! to taste.

G!eat with meat& chicken and "ish.

Chicken *alad oll-ups

1 lb. boneless& skinless chicken& cooked

2 tbsp. sun"lowe! seeds

2 tbsp. d!ied "!uit bits

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1/< cup cele!& diced

1/+ cup non"at ogu!t

9!esh 7ea" 7ettuce

ice chicken& and place in mixing bowl. Combine with sun"lowe! seeds&

"!uit bits& cele!& and ogu!t. *p!ead a little chicken mixtu!e on lettuce lea"

and !oll up tightl.

epeat until mixtu!e is used up.

*e!#e immediatel& o! w!ap !oll-ups in plastic w!ap "o! late! use.

Makes two se!#ings

9ish in 9oil

1 lb. halibut& cut in two pieces

1 tomato& chopped

1 g!een onion& chopped

0 small )ucchini& ulienne

1 ca!!ot& ulienne

1 cup d! white wine1 tsp. each "!esh dill and pa!sle

ash o" "!eshl g!ound peppe!

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8!eheat o#en to 0@@ deg!ees. Cut two 12 in. s$ua!e pieces o" "oil.

8lace a piece o" "ish on each s$ua!e o" "oil. Top each piece o" "ish with

tomato& g!een onion& )ucchini& and ca!!ot.

*p!inkle each with wine& he!bs& and peppe!. 9old "oil edges togethe!& sealing

with a pleat.

Bake "o! 15 minutes.

Makes two se!#ings

Muscle Building *hake

1 cup ice cubes

1 cup egg whites

1 cup #anilla so milk

1 cup "!o)en st!awbe!!ies

1 banana

1 cup c!anbe!! uice

8ut all ing!edients in a blende! and blend on high "o! +@ seconds. !ink.

'o!kout ,ne!g *alad

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1 cup lettuce& to!n into bite-si)ed pieces

1/+ cup spinach& to!n into bite-si)ed pieces1/+ cucumbe!& peeled and sliced

1/+ tomato& sliced

1 cup sp!outs

1/+ cup sh!edded ca!!ots

1/+ cup sliced mush!ooms

1/+ a#ocado& cubed

1 tbsp !aw sun"lowe! seeds

1 tbsp oli#e oil

2 tsp lemon uice

ash each o" thme& pa!sle& basil

%n a medium-si)ed salad bowl& combine lettuce& spinach& cucumbe!& tomato&

sp!outs& ca!!ots& mush!ooms& a#ocado& and sun"lowe! seeds.

%n a sc!ew-top a!& mix oli#e oil with lemon uice and he!bs. *hake

#igo!ousl& and pou! o#e! salad.

Muscle ensit B!occoli *alad

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1 pound cooked steak& cut in st!ips

1 cup b!occoli& cooked and chopped

1 cup g!een beans& cooked and cut1 stalk cele!& sliced

1 cup mush!ooms& sliced

1 g!een onion& sliced

1 tbsp !ed wine #inega!

1 tbsp lemon uice

1 cup non"at ogu!t

1 tsp musta!d

1 tsp g!ound peppe!

1 head o" lettuce

1 tomato& sliced

9!esh pa!sle

%n la!ge salad bowl& combine steak& b!occoli& g!een beans& cele!&

mush!ooms& and onion.

%n a sc!ew-top a!& combine the #inega!& lemon uice& ogu!t& musta!d& and

peppe!& and shake until tho!oughl mixed "o! the salad d!essing.

!!ange salad on a bed o" lettuce lea#es. Ga!nish with tomato slices andpa!sle

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8!otein *moothie

1 cup "at "!ee milk1 cup "at "!ee #anilla ogu!t

1/+ cup "!o)en bluebe!!ies

1 cup "!o)en che!!ies

1 cup ,gg Beate!s

1 Banana

Toss all o" the ing!edients into a blende! and blend until smooth.

ut!ition is #e! impo!tant when ou a!e t!ing to build up muscle mass.

4ou don(t necessa!il ha#e to be dieting& but ou do ha#e to be conscious

about what ou a!e putting into ou! bod so that ou can maximi)e ou!

wo!kouts.

nothe! huge thing ou ha#e to be awa!e o" in ou! bod building p!og!am

is sleep.

Reste& Pe(fo(+an$e

*leep is one o" ou! most #aluable tools "o! g!owth that ou can ha#e in

ou! bod building a!senal.

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Muscle adaptation and g!owth o"ten occu!s at night.

u!ing the suspended state o" animation ou a!e in& ou! bod is doing

exactl what ou ha#e been asking it to do du!ing ou! wo!kouts K build

muscle.

7ack o" sleep can ha#e an intoxicating e""ect on ou! bod. cco!ding to the

Nou!nal o" pplied *po!ts *cience& being awake "o! 20 hou!s has the same

phsical e""ect as a blood alcohol content o" @.@>6& which is abo#e the legal

d!i#ing limit in most states.

'o!king out in this state has its ob#ious downside. 9o! sta!te!s& ou! lack o"

muscula! coo!dination places ou at a much highe! !isk "o! inu!.

Nust as oud ne#e! head to the gm a"te! d!inking a "ew bee!s at ou! local

ta#e!n& ou should ne#e! wo!k out a"te! not sleeping the night be"o!e. 4ou!e

bette! o"" waiting until the next da when ou! bod has been gi#en p!ope!

!est.

'hat a!e the best p!actices when it comes to getting enough sleepR =e!e a!e

some pointe!s:

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on(t exe!cise be"o!e bedtime. Bod tempe!atu!e has a huge e""ect on ou!

abilit to "all asleep. s ou! bod tempe!atu!e lowe!s& ou sta!t to "eel

sleep.

%" ou wo!k up a sweat be"o!e t!ing to sleep& ou will ha#e di""icult "alling

asleep and it could take ou! bod se#e!al hou!s to cool down enough so that

ou can d!i"t o"".

T! ha#ing a light snack be"o!e bedtime. *ome people disag!ee with this

theo!& but i" ou go to bed on an empt stomach& it can dist!act "!om ou!

abilit to "all asleep. Make su!e this snack is light& though.

Get at least eight hou!s o" $ualit sleep pe! night.

This will insu!e that ou get the !est and !eco#e! that ou! bod needs to be

able to "unction e""ecti#el du!ing the da.

;eep ou! bed!oom da!k and cool. T! ha#ing some white noise in the !oom

like a "an !unning.

on(t d!ink a lot o" "luids be"o!e sleep& especiall tea o! co""ee. ot onl

will the ca""eine keep ou awake& but ou(ll ha#e to use the bath!oom mo!eo"ten as well which will distu!b ou! sleep.

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,stablish both a !egula! sleep ccle as well as a p!e-sleep !outine. This will

help ou signal ou! bod that it(s time to think about !esting.

'hile ou! bod is sleeping& ou! bod(s snthesis o" p!otein inc!eases.

This is what makes ou g!ow. 4ou! bod can !eco#e! and !epai! an damage

ou did du!ing the da while ou a!e at !est.

mao!it o" g!owth ho!mones a!e also !eleased when the bod is in the

sleep state. G!owth ho!mones a!e #e! impo!tant in inc!easing muscle mass.

u!ing a wo!kout& g!owth ho!mones a!e also !eleased& but the mao!it o"

this happens while the bod is at !est.

Nust as sleep will gi#e ou mo!e ene!g& it is also #ital in helping ou! bod

!eco#e! and ultimatel g!ow like ou want it to.

s we said be"o!e& ou will want to take supplements when ou !eall want

to g!ow ou! bod. The can be con"using& though.

T,e T(#t, Abo#t S#..le+ents

The!e a!e lite!all hund!eds o" supplements on the ma!ket ta!geted at bod

builde!s and meant to inc!ease ou! bod si)e. The a!e designed tomaximi)e the bod(s natu!al abilities and help ou get the bod mass ou

want.

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=ow do ou know which supplement is !ight "o! ouR

C(eat%ne

C!eatine is the most popula! and commonl used spo!ts supplement

a#ailable toda. The!e a!e nume!ous studies backed b anecdotal e#idence

that suppo!t the e""icac o" c!eatine supplementation.

9o! the mao!it o" the population& including both elite athletes and

unt!ained indi#iduals& c!eatine supplementation inc!eases "at "!ee mass and

imp!o#es anae!obic and possibl ae!obic pe!"o!mance.

C!eatine is a natu!al constituent o" meat& mainl "ound in !ed meat. C!eatine

is manu"actu!ed natu!all in the bod "!om the amino acids glcine&

a!ginine& and methionine. This p!ocess takes place in the kidnes& li#e!& and

panc!eas.

pp!oximatel 0@L o" the bods c!eatine sto!es a!e "!ee c!eatine EC!F& while

the !emaining 6@L is sto!ed in "o!m o" c!eatine phosphate EC8F.

The tpical male adult p!ocesses 2 g!ams o" c!eatine pe! da& and !eplacesthat amount th!ough dieta! intake and "ab!ication within the bod.

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C!eatine is used "o! the !esnthesis o" T8. T8& o! adenosine t!iphosphate&

is the Ipowe!I that d!i#es muscula! ene!getics.

'hen a muscle is !e$ui!ed to cont!act& the bonds in the T8 molecule a!e

split& ielding 8 Eadenosine-diphosphateF. The ene!g !eleased b

b!eaking this bond powe!s the cont!action o" the muscle.

'hen T8 is depleted within the cell& the cell can no longe! cont!act. The!e

a!e se#e!al methods b which the bod !ebuilds T8.

The "astest method& without oxgen& is th!ough C8. C!eatine phosphate is

IsplitI to ield the phosphate po!tion o" the molecule.

This phosphate po!tion bonds to the 8& tu!ning it back to T8. Dnce C8

sto!es within the cell a!e depleted& the bod must use othe! methods to

!eplenish T8.

*upplementation with c!eatine inc!eases C! and C8 within the muscle&

allowing "u!the! capacit to !egene!ate T8.

%n othe! wo!ds& the c!eatine enhances the abilit o" the muscle to maintain

powe! output du!ing b!ie" pe!iods o" high-intensit exe!cise.

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The pe!iods a!e b!ie" because the abilit o" a cell to sto!e C8 is limited&

the!e"o!e the bod will $uickl mo#e to othe! methods o" !eplenishing T8.

The!e a!e two wa to decide what dosage o" c!eatine ou should take. %n the

loading phase3 which is whe!e ou begin adding c!eatine to ou! diet& the

dosage is 2@ g!ams a da "o! "i#e to se#en das. "te! that& it(s

!ecommended that ou stick to 5 g!ams pe! da.

4ou can also calculate c!eatine dosage acco!ding to bod weight and mass.

9ollow along closel& this could get con"using ot !eall& though.

,xpe!ts sa in the loading phase3& ou should be consuming .+ g!ams o"

c!eatine pe! kilog!am o" bod weight. *o i" ou weight 2@@ pounds& the

"o!mula would look like this:

1 lb di#ided b 2.2 kg multiplied b .+ S 2 g!ams o" c!eatine pe! da

"te! the loading phase& ou! weight is multiplied b .@+& so ou would

!e$ui!e 2. g!ams in the maintenance phase.

,ssentiall& c!eatine can c!eate muscle "ullness as well as c!eate an

en#i!onment within ou! bod that is conduci#e to muscle g!owth. %t canalso dela "atigue du!ing !epeated wo!kouts.

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=owe#e!& ou must use ou! c!eatine !egula!l instead o" spo!adicall "o! it

to be e""ecti#e.

C!eatine is also thought to inc!ease the bod(s ae!obic abilities. Dne stud

showed that using c!eatine supplements help to !educe the oxgen cost o"

acti#it so less st!ain is placed on the ca!dio#ascula! sstem while

pe!"o!ming ae!obic acti#it.

This is a huge ad#antage "o! the bod builde! as this means ou will be able

to wo!k ha!de! and longe! losing "at and building up muscle.

C!eatine is sa"e "o! most e#e!one to take with the exception o" people with

!enal issues. octo!s a!e e#en beginning to endo!se c!eatine which is

gene!all unhea!d o" with supplements.

4ou can check out some "!ee t!ial supplements that ha#e been p!o#en to help

gain muscle.

Man people like to take thei! c!eatine in a shake as it most o"ten comes in

the "o!m o" powde!. 4ou can mix the c!eatine powde! with some skim o!

so milk and e#en add some "!esh "!uit "o! "la#o!.

%t is gene!all a good idea to ha#e ou! c!eatine a"te! ou wo!kout so that the

glcogen in ou! bod is !eplenished and !eco#e! can be enhanced.

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Gl#ta+%ne

nothe! popula! supplement among bod builde!s is glutamine.

Glutamine is a non-essential amino acid that is p!oduced natu!all b the

bod. *ixt pe!cent o" glutamine is "ound in the skeletal muscles.

The !emainde! is in the lung& li#e!& b!ain& and stomach tissues.

D#e! 6@L o" ou! amino acids come in the "o!m o" glutamine. ?nde! no!mal

conditions& ou! bod can p!oduce mo!e than enough.

=owe#e!& du!ing times o" st!ess& glutamine !ese!#es a!e depleted and must

be !eplenished th!ough supplementation. This includes st!ess that the bod

is unde! du!ing pe!iods o" exe!cise.

%" ou ha#e too little glutamine in ou! sstem& it can !esult in muscle loss.

This amino acid is essential to muscle building because it helps nit!ogen in

the bod mo#e a!ound to whe!e it needs to be. 4ou ha#e to ha#e a positi#e

nit!ogen balance in o!de! to gain muscle mass.

C!eatine is also thought to p!e#ent sickness& p!omote healing& p!e#ent so!e

muscles& and speed up g!owth ho!mone p!oduction.

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The tpical me!ican diet p!o#ides +.5 to g!ams o" glutamine dail which

is "ound in animal and plant p!oteins. Man people a!e choosing tosupplement dail due to the long g!owing list o" bene"its.

esea!ch shows le#els o" supplementation "!om 2 to 0@ g!ams dail. Two to

th!ee g!ams has been "ound to help smptoms o" $ueasiness.

This two to th!ee g!am dosage used post wo!kout builds p!otein& !epai!s and

builds muscle and can induce le#els o" g!owth ho!mone "ound in the bod.

%" ou want to build a !ipped bod& ou(ll need both c!eatine and glutamine

alike. gain& it usuall comes in powde! "o!m& so ou(ll want to take it with

milk o! in a shake.

P(ote%n

The impo!tance o" p!otein to a bod builde! is a no-b!aine!. %t is the single

most impo!tant nut!ient in a bod-building !egimen.

8!otein is what makes up and maintains most o" the stu"" in ou! bodies.

8!otein has been shown to ha#e the best e""ects on the bod when combinedwith ca!bohd!ates.

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Much o" ou! p!otein will come "!om ou! diet& but i" ou !eall want to

g!ow ou! bod mass& inc!easing p!otein th!ough weight gaine!s o! p!otein

powde!s is necessa!.

D" cou!se& ou(ll need to be ca!e"ul not to o#e!do it and monito! the amount

o" p!otein ou a!e consuming.

The best tpe o" p!otein supplement on the ma!ket is whe p!otein because it

is the highest ield. 'he is the best in#estment because o" its capacit as a

post-wo!kout !eco#e! supplement.

This is a c!itical time a"te! se#e!e phsical st!ess when the cells will act like

a sponge and take in almost anthing. The ext!eme hunge! o" the cells and

the "ast-acting p!ope!ties o" whe will make su!e ou use the best window

"o! !eco#e! to the "ullest.

%" not& the bod will hunt the sto!ed !ese!#es o" nut!ients and when on a diet

"o! example that will cause them to !ob othe! muscle-tissue o" glutamine.

*o whe is the best p!otein& especiall on a diet. %t also supplies the most

amino acids that bodbuilde!s use.

%ts un"o!tunate high cost howe#e! makes me ad#ise ou to use it spa!ingl.'he p!otein is the onl choice when on a diet howe#e!.

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'hen on low-ca!b diets whe can "unction as an alte!nate sou!ce o" ene!g&

spa!ing ha!d-ea!ned muscle p!otein and glutamine sto!es within the bod.

s with c!eatine& the best time to take ou! p!otein supplement is post-

wo!kout. s we said be"o!e& it(s good to combine ou! p!otein with some

"o!m o" ca!bohd!ate "o! maximum !esults.

Combine the powde! with some eggs& low-"at milk& ice c!eam& and oli#e oil.

4ou can also add in some "!uit "o! "la#o!.

N%t(%$ O*%&e

nothe! powe!"ul supplement ou can take as pa!t o" ou! bod building

p!og!am is nit!ic oxide. Man bod builde!s take nit!ic oxide "o! a #a!iet

o" !easons.

it!ic Dxide& a ke molecule manu"actu!ed b the bod& causes #asodilation

an expansion o" the inte!nal diamete! o" blood #esselsU& which in tu!n leads

to inc!eased blood "low& oxgen t!anspo!t& deli#e! o" nut!ients to skeletal

muscle and a !eduction in blood p!essu!e.

it!ic oxide p!omotes extended abilit to li"e weights.

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%t also signals muscle g!owth& speeds !eco#e!& and inc!eases st!ength along

with stamina.

This element also inc!eases ene!g le#els and some people e#en "eel that it

p!omotes a bette! sex li"e

u!ing a wo!kout& when a muscle cont!acts and blood #essels dilate& it!ic

Dxide is p!esent "o! a b!ie" moment.

The !elease o" nit!ic oxide c!eates su!ges o" blood "low& which is the muscle

pump we a!e "amilia! with. ?n"o!tunatel this pump is onl tempo!a!& and

will dissipate sho!tl a"te! ou complete ou! wo!kout.

%t o"ten comes in pill "o!m& and should be taken in the manu"actu!e!(s

!ecommended dosage.

it!ic oxide also comes in powde! "o!m as well& so ou can take it in a shake

ust like with othe! powde!ed supplements.

Ste(o%&s an& G(o/t, !o(+ones

'e(!e not going to spend a lot o" time on these tpes o" supplements becausethe a!e ce!tainl not !ecommended& but the a!e used b bod builde!s all

o#e! the wo!ld.

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Both o" these substances a!e highl cont!o#e!sial& and in man places& the

a!e illegal.

*te!oids and g!owth ho!mones stimulate muscle g!owth o"ten $uite $uickl

which is wh the a!e so popula! among bod builde!s. The also enhance

pe!"o!mance making a pe!son st!onge! and extending thei! stamina.

*te!oid use is gene!all not condoned in the spo!ts wo!ld and constant

testing is done o" the athletes to see i" the a!e getting an un"ai! ad#antage

b using ste!oids o! g!owth ho!mones.

*te!oids do ha#e some ad#antages. The a!e used in t!eating a #a!iet o"

health p!oblems including %*& cance!& and othe! se!ious diseases. The

help the bod "ight the ill e""ects o" these diseases and p!omote healing.

=owe#e!& ste!oids ha#e some se!ious health implications when taken "o!

!easons othe! than the!apeutic. The can cause se!ious li#e! damage and

e#en lead to li#e! "ailu!e.

*te!oids inc!ease testoste!one p!oduction which can lead to o#e!l

agg!essi#e beha#io!& a dec!ease in libido& and low spe!m count.

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The !eason man bod builde!s use ste!oids is because the inc!ease wate!

!etention in the muscles which leads to an anabolic state.

=owe#e!& this inc!ease in "luid !etention makes the hea!t wo!k ha!de! which

can inc!ease blood p!essu!e and e#en b!ing on a hea!t attack.

ll ste!oids e#entuall change to est!ogen which causes "emini)ation in

men. That causes an enla!gement o" the b!easts along with an inc!ease in

"att deposits.

G!owth ho!mones stimulate the elements in the bod that make muscles

g!ow. The a!e natu!all p!oduced b the bod& but man bod builde!s take

them to basicall tell thei! muscles to get bigge!. The can be dange!ous&

though& as well.

4ou can get huge& !ipped muscles without ha#ing to !eso!t to using illegal

substances like ste!oids o! a!ti"icial g!owth ho!mones.

The can make ou bigge! $uicke!& but the disad#antages "a! outweigh the

ad#antages ou a!e taking b int!oducing these substances into ou! bod.

Bod building has long been thought o" as a man(s spo!t& but mo!e and mo!ewomen a!e getting inte!ested in it as well.

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Bo&0 B#%l&%n' Fo( Wo+en

*ome women ha#e ne#e! conside!ed bodbuilding as a spo!t because the

a!e simpl conce!ned that i" the weight t!ain& the will end up losing thei!

"eminine "igu!e& and instead appea! big& bulk and masculine.

Not,%n' $o#l& be f#(t,e( f(o+ t,e t(#t,)

'omen cannot natu!all p!oduce the amount o" testoste!one that men do& so

it is impossible "o! women to inc!ease thei! muscle si)e in the same was

that men do ust b picking up a weight o! two.

W%t,o#t a(t%f%$%al s#bstan$es: /o+en /on;t be able to 'et t,e sa+e b#l-

as +en &o.

=owe#e!& man o" the same wo!kout ad#ice that we gi#e to men appl to

women as well: eat 5-6 small meals pe! da& d!ink plent o" wate!& and get

lots o" !est.

The wo!kouts a!e the same as well although some women ma want to limitthei! !eps initiall until thei! st!ength is built up.

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Man women st!uggle with excess "at and "labb muscle tone on thei! thighs

and in thei! buttocks. Because women a!e natu!all cu!#ie! than men&

wo!king these a!eas makes "o! a #e! "latte!ing "igu!e.

To wo!k these a!eas& ou will want to do a lot o" dumbbell s$uats& leg cu!ls&

standing cal" !aises& and leg p!esses.

dd some lunges as well as dumbbell s$uat dead li"ts as well "o! maximum

e""ecti#eness. 4ou ma want to in#est in an exe!cise ball so that ou can

wo!k ou! abs and make them tight and de"ined.

Change ou! wo!kout e#e! time ou pe!"o!m it and "ocus on one o! two

bod pa!ts each da ou t!ain. B doing this& ou a!e not o#e!-exe!ting

muscles without gi#ing them time to heal.

eco#e! is #e! impo!tant to the bod(s muscles& so gi#e them the time

the need to heal and g!ow.

Man women li#e thei! li#es b the numbe!s that the !ead on a scale.

'hen ou a!e bodbuilding "o! "itness& this is an absolute mistake.

Don;t $on$ent(ate on /,at t,e s$ale sa0s 0o# /e%',: fo$#s on 0o#( s%=e

an& tone)

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This can be calculated in the "o!m o" inches o! bod "at pe!centage. 4ou will

p!obabl not see a huge weight loss on the scale& but ou should see animp!o#ement in ou! o#e!all bod(s look a"te! a pe!iod o" time.

=e!e a!e some a!eas that women should !eall "ocus on in thei! bod

building !outine:

?ppe! Back K ?se pull-ups to build the muscles in ou! uppe! back which

will accentuate ou! shoulde!s and make ou! waist look smalle!.

*ide eltoids K *ide late!als and o#e!head late!als will help tone these

muscles making ou! shoulde!s mo!e de"ined and& again& ou! waist look

smalle!.

=ips and 'aist K These a!eas a!e mostl chiseled th!ough diet b teaching

the bod to !e-dist!ibute bod "at.

%t is the "inishing signatu!e to the !est o" ou! bod and will make ou!

o#e!all appea!ance look much mo!e pleasant.

>#a&s 5The "!ont muscles in ou! uppe! thighs need to be wo!ked so thatthe a!e toned and de"ined. oing lots o" s$uats will help in this a!ea and

will complete ou! o#e!all look. "te! all& what woman doesn(t want to ha#e

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some kille! legs

'omen a!e used to dieting and dep!i#ing themsel#es o" "ood. 'hen ou a!e

bod building& howe#e!& the !ealit is that ou need to actuall eat mo!e.

The ke lies in the "oods that ou eat. ,at the !i

Documents

Muscle Building 101