Bodybuilding is not always done to gain muscles; it can be done by a person who is trying to tone down his or her body or trying to make it firmer; trying to add or lose weight at certain desired places. Building muscles mass is rather impossible without dedication, hard work and adequate nutrition. Every body builder has his own goal when he starts bodybuilding. Whatever is your goal in embarking this journey it is important to follow certain principles: regular and correct workout schedule and adequate nutrient intake through diet and supplements to match the workout schedule.
If you are going to spend your hard earned money on buying the right supplement stack, it is important to first prioritize your supplements. You will hear many names being called “Important” – from Whey and Casein, Creatine, BCAAs, Fish Oils, Vitamins, Glutamine, Nitric Oxide to Quercitin; the options are just too many. Find out the easiest way to maximize your performance by simply prioritizing your supplement shopping cart....
For a flexible back, you do stretching exercises every day. But even then, you hate the love handles and other unsightly bulges peeking out from your tight t-shirt. Can you do something more?...
With new Reebok Cross fit gyms cropping up in all Metro cities and their strong advertising campaign – Cross Fit has become the new talk of the town in Fitness circles. In America Cross fit gyms have skyrocketed to fame, they tend to be something of a nationwide epidemic with loads of teenagers and middle aged men and women trying them out. In India, are we ready for Cross Fit yet?...
To get a diet that takes you a little closer to your dream shredded physique is not easy to come by. However, somewhat surprisingly, the right diet for a mean, shredded body is not very difficult. All you need is a few simple rules to live by, and that is exactly what we have for you here....
Diet and Exercise are basic components of the bodybuilding principles. If a person does not eat properly, his body would not be able to recover from the exercises, and he would not be able to further exercise effectively. Also it might lead to loss of muscle mass rather than maintaining the existing muscles or gaining new muscles. Bodybuilding supplements should always be used in addition to the routine diet plans and not as a substitute of diet. The suitability of a bodybuilding supplement could only be determined on the basis of physical and performance targets of an individual. No two individuals can get benefited equally by using same bodybuilding supplement.
For deciding on a suitable and right bodybuilding supplement it is important to get thorough knowledge about the supplement. The pros and cons should be discussed with a nutritionist or your fitness trainer before choosing the bodybuilding supplements. Bodybuilding supplements may be used to build muscle mass, replace meals, enhance weight gain or weight loss or improve athletic performance. Among the most widely used are proteins, branched-chain amino acids (BCAA), glutamine, essential fatty acids, meal replacers, creatine, fat burners, testosterone boosters, etc. Some commonly used supplements include:
Protein Supplements: This bodybuilding supplement comprises of whey protein, casein, soy protein to name a few. Bodybuilders often supplement their diets with a powdered form of protein which is mixed with water, milk or juice and consumed before or and after exercising. Bodybuilders need high protein intake to support muscle growth. Protein supplements come in various forms: ready to drink shakes, bars, gels, powders, etc and in a variety of flavors. The amount of protein required is highly individualized and depends on the type and duration of the exercise along with age, gender, and body size.
Branched-chain amino acids: Amino acids are building blocks of proteins. BCAA: leucine, isoleucine, valine; unlike other amino acids are metabolized in muscles and have an anabolic effect on them. BCAAs account for 33% of muscle protein.
Glutamine: Glutamine is the most abundant amino acid found in human muscle. It is a commonly used supplement because the body's natural glutamine stores are depleted during exercise.
Essential fatty acids: include Linolenic and linoleic. These fatty acids cannot be made in the body and needs to be provided through diet or supplements. Fatty fish, fish oils, Flaxseed oil, walnuts and pumpkin seeds, almonds provide good amount of these fatty acids.
Meal replacers: Meal replacers or meal replacement products (MRPs) are designed to replace meals. These are generally rich in protein, low in fat, have low to moderate carbohydrates with vitamins and minerals.
Weight Gainers: these bodybuilding supplements are for those who find it difficult to gain weight through diet. Weight gainers are a good source of all nutrients like carbohydrates, proteins, fats, vitamins and minerals.
Fat Burners: These are mixtures of certain herbs, foods, etc. which help the body in burning more calories while exercising as they increase body’s metabolic rate.
Creatine: Creatine occurs naturally in human body. A number of scientific studies have shown that creatine can improve strength, energy, muscle mass and recovery. In addition, recent studies have also shown that creatine improves brain function and reduces mental fatigue. Creatine monohydrate is regarded as a necessity by most bodybuilders. It is believed that creatine works best when it is consumed with simple carbohydrates.
Testosterone boosters: There are several naturally occurring plants and vitamins as well as synthetic chemicals that may produce an increase in testosterone (male hormone) levels. ZMA is a common supplement in this regard.
These supplements need to be chosen and ingested with thorough knowledge of their impact on the body. They do not prove harmful if taken by people who need them and are taken in required dosages.