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Body Building
By: Leonardo Gomez
Boosting my EGO image
TYPES OF BODY EXERCISES Weight Lifting Power Lifting Endurance
FACTORS INFLUENCING STRENGTH Gender Age Anatomy (Leverage) Drugs
Steroids Human Growth Hormone
WHY BUILD MUSCLE Weight Control Increased wellness Look good Feel good
STEPS REQUIRED TO BUILD MUSCLE Enough amount of rest (6-8 hrs) Good Nutrition Hard Workout plan
NUTRITION
Three sources: Protein Carbohydrates
Low-glycemic (Slow digesting) - Meals High-glycemic (Fast digesting) – Morning and
after working out Fat (No-Mcdonald’s)
Omega 3 fats – Support hearth health, joint recovery, and can even aid on fat loss
Saturated fats – Avocado, nuts, almonds, etc
Carbohydrates
Classification GI range[9] Examples[9]
Low GI 55 or less
fructose; beans (black, pinto, kidney, lentil, peanut, chickpea); small seeds (sunflower, flax, pumpkin, poppy, sesame, hemp); walnuts, cashews, most whole intact grains (durum/spelt/kamut wheat, millet, oat, rye, rice, barley); most vegetables, most sweet fruits (peaches, strawberries, mangos); tagatose; mushrooms; chilis
Medium GI 56–69
white sugar or sucrose, not intact whole wheat or enriched wheat, pita bread, basmati rice, unpeeled boiled potato, grape juice, raisins, prunes, pumpernickel bread, cranberry juice,[10] regular ice cream, banana
High GI 70 and above
glucose (dextrose, grape sugar), high fructose corn syrup, white bread (only wheat endosperm), most white rice (only rice endosperm), corn flakes, extruded breakfast cereals, maltose, maltodextrins, sweet potato (70), white potato (83), pretzels, bagels
NUTRITION To build muscle, follow the following
formula: Non-workout days: 18 calories per pound
of body weight Workout days: 20 calories per pound of
body weight
To make your life easier, just count the number of grams per body-weight (lbs)
Protein 2 grams / pound - Bulking 1.5 grams / pound – Cutting
Carbs 1.5 grams / pound - Bulking 1 gram / pound – Cutting
Fat 0.7 gram / pound - Bulking 0.5 grams / pound – Cutting
NUTRITION
FAT VS. MUSCLE
BODY TRANSFORMATION SUCCESS 60% Diet 30% Workout 10% Supplements
Creatine BCAAs (amino-acids) Etc.
GENERIC WORKOUT – 2 MUSCLES A DAY Monday: Chest, Triceps. Tuesday: Shoulders & Traps (trapezius) Wednesday: Off. Thursday: Back & Biceps. Friday: Legs & Abs. Saturday: off. Sunday: off.
Example: Chest and Triceps
GENERIC WORKOUT – 2 MUSCLES A DAY
4 sets on 1st muscle set
BODYBUILDING MYTHS
Myth: I can spot-reduce my problem areas – AKA: GET ABS EASY
TRUTH: Spot-reduction is not possible unless you go for liposuction. Without such surgery, your body will draw fat from different regions at different rates depending on your genetic makeup.
Myth: You can't gain muscle after 40
TRUTH: Age does bring wear and tear, but at 40 you're still a training baby, unless you've been a competitive professional athlete since you were a teenager. You can gain muscle despite hormonal deficiencies—it just may be a tad harder.
BODYBUILDING MYTHS
Myth: If you want to get in shape, you have to run for long distances
TRUTH: Your fitness success depends upon your goal. If you want to be able to run 10 miles without breaking a sweat, then yes, you'll have to run.If your goal is fat loss or muscle gain, running for miles and miles may not be the best way to lose pounds. The more efficient your body becomes at running, the fewer calories you'll burn
BODYBUILDING MYTHS