Cardio and Strength Training for athletes ad pro bodybuilders can vastly improve your maximal running speed while it can also reduce your likelihood of getting hurt during training, check out this quick clip for a brief demonstration.
We have all heard that weight lifting is beneficial for our bodies to maintain lean tissue, increase strength, and boost metabolism. The challenge arises when we base our weight lifting routines on certain myths. This, of course, leads to wasted time, and less than optimal muscle building results. Therefore, it is safe to say, we are not getting a great natural muscle return for the precious weight lifting workout time invested.
Weight lifting myths start when one bodybuilder tells another bodybuilder who tells another bodybuilder of this new weight lifting workout technique that really works. The only problem is the theory is backed by pure fallacy rather than sound science. It is upsetting to realize the weight lifting workout world is riddled with myths. Therefore, it is my responsibility today as an Exercise Physiologist to deliver the weight lifting truth.
My top 5 weight lifting myths will not only empower your mind, but also stimulate your body to more natural muscle in much less time.
Please avoid these 5 weight lifting program myths that I reveal below. Your natural muscle building results depend upon it.
1. Use heavy weight and less reps to build muscle mass, and low weight with lots of reps to shape the muscle and increase its definition. How many times have you heard this fallacy? I have heard it thousands of times. Many women believe this is a way to "prevent them from developing big muscles." This is definitely not the case.
The fact is shaping muscle results from decreasing subcutaneous body fat. If you simply decrease your calories each day, you can develop greater natural muscle definition. Greater natural muscle definition is even possible without lifting weights, that is, if your body fat drops low enough.
Don't get caught falling for this myth. Instead decide first what your primary weight lifting program goals really are. Are you interested in building muscle mass, or increasing muscle endurance? Next you decide the number of reps, and intensity of training. If definition is your main goal then build muscle while decreasing calories in order to strip away the unwanted subcutaneous layer of adipose tissue.
2. You can reduce fat in a specific area by working that specific muscle (spot reducing). Please note that muscle growth and body fat loss is systemic in nature. It is a fact that the central nervous system triggers the muscle growth process. Therefore, overloading the central nervous system is the most important step in natural muscle development. As far as body fat is concerned, working a specific muscle group does not mean fat will suddenly melt off in that specific area. Weight training and fat loss, once again, has a systemic, not localized effect in the body.
3. You must train at a full range of motion to develop natural muscle. There has not been a study proving that "full range" reps stimulate more muscle fibers. The fact is limited, or partial reps stimulate muscle growth, and can be considered safer. Just think, almost all of our daily activities are performed at a partial range of motion. Let's take sprinting for instance. Sprinters are not running at a full range of motion, and they still develop muscle tissue. Once again, there has been no study conducted to date which confirms you must perform a full range of motion in order to stimulate maximum muscle growth.
Now I'm not suggesting in natural bodybuilding it is bad to train at a full range of motion, but possibly more effective to train at the strongest range of motion. Thus, more resistance can be applied leading to greater muscle fiber stimulation. Consider incorporating partials in your weight training workout.
In order for hypertrophy to occur in a natural bodybuilding program there are two requirements: maximum overload, and increased work in a unit time. Range of motion is not imperative to muscle development.
4. Must weight train 3 days each week or your muscles will suddenly get smaller. Many natural bodybuilders feel this is absolutely true. Please don't fall into this trap. The fact is the opposite is best. Weight lifting less allows for maximum natural muscle regeneration. Without rest the body can't overcompensate from the added stress by generating larger muscles. Once a weight lifting workout is conducted while not completely recovered from the previous session, the whole natural muscle building process will be short circuited, and compromised. Therefore, bodybuilders who train religiously 3 days per week at a high intensity level are doing more harm than good.
Don't be afraid of losing muscle if you miss a week of weight lifting. More than likely you are gaining muscle during rest, not losing it.
5. You must do 3 sets per exercise, and multiple weight lifting exercises in order to see progress. False. False. False. Studies have proven all you need is one high intensity, muscle stimulating set in order to stimulate maximum muscle growth.
There is no scientific basis, nor reasoning for performing 3 sets per exercise.
As a natural bodybuilder, and Exercise Physiologist, I know how important it is to not fall into the trap of these all too common weight lifting myths. By reading this article you are a step above other bodybuilders, and will get much great muscle results from your weight lifting routine. The next time someone tries to promote these myths you will definitely know better. Weight train with wisdom!
If you're looking to gain more muscle mass from the time you spend working out in the gym, this article has six simple, powerful tips that will help you get more results.
1. Before beginning any serious weight lifting or body building regimen, consult your physician. You may not be aware of an underlying condition that may be aggravated from working out in the gym.
Weight training is strenous, so you want to make sure you're healthy enough to start a workout program. Always check with your doctor first.
2. Set your goals. Define what you expect to achieve with your new workout program, within a realistic time frame. If you create goals that are unattainable, you're setting yourself up for failure. You can become bored, disappointed and disillusioned to the point where you may give up.
This is a very sad outcome to what might have been the best decision of your life. Don't sell yourself short.
Know what you want, but also make sure it's attainable.
Chances are, if your genetics aren't perfect, you won't be the next Mr. Olympia. And that's fine, I'm sure there's plenty of other goals you want to achieve.
Set your long term goals, of course, but also set short term goals that are achievable. And, don't forget to reward yourself when you do achieve them.
3. Consider the costs. If you don't already have a budget, create one. Then, determine what amount of discretionary funds you have available for your bodybuilding program.
This will determine whether you can afford to have a home gym or if your needs would better be served by joining a club. Joining a club is still a good short term introduction before spending hundreds or thousands of dollars on equipment that might not be appropriate for your needs.
Don't forget some of the low cost alternatives to purchasing your bodybuilding equipment. If used equipment is still functional why spend the extra dollars just for a little glitz! Good, brand name used equipment is every bit as functional as something right off a showroom floor.
Consider combining a home gym along with a membership in a public facility. Purchase less expensive free weight equipment for use at home and join a gym to have access to the more expensive equipment. You can design your entire workout routines around a combination such as this.
4. Eat healthy! This can't be stressed enough. Your results from the gym are literally determined by how well you eat. Garbage in equals garbage out as a result.
The only true bodybuilding aids are good nutrition. Consult a licensed dietician. Watch your local community calendar for free seminars on diet and nutrition. Learn all you can about what nature freely provides that can help you to develop a healthy diet. 5. If you choose to use dietary supplements, make certain that you know what you are putting in your body. Follow the packaging guidelines we outlined above. Ask your physician for his/her recommendations based on the regimen you have selected.
No friend, coach or acquaintance can take the place of your physician. In fact, you may even investigate finding a physician who specializes in sports wellness. 6. Be kind to yourself. Yes, it's important to push to achieve your goals, but it's very easy to tip the scales in the other direction and create a nightmare for yourself.
Obsessive, compulsive behaviors are not conducive to a healthy bodybuilding lifestyle.
Just remember, it's not so much about the vanity of looking good in the mirror, it's more about feeling better about yourself and being healthier.
This is just a hobby, it shouldn't consume your life. Once that happens, little else will matter to you and things can go to extremes real quick.
There you have 6 proven steps to take when working out and trying to gain muscle mass in the gym.
Protein is the key nutrient in any bodybuilding diet plan. In order to build muscle one should consume at least 1 gram of protein per pound of lean bodyweight. Less protein can actually hinder one's progress significantly and result in frustration and lack of results. On the other hand excessive protein calories in a diet can be stored as body fat or in some cases used as energy. One gram per pound of lean bodyweight spread over 6 nutritious meals is a great starting point. If you want to build more muscle or you train harder OR you find that you are not recovering as fast you can slowly increase your protein intake to 1.1 grams per pound or 1.25 grams. Protein is the building block for muscle tissue and if you want to build mass OR get ripped you have to start eating more.
2) Eating the wrong types of carbs.
This is one of the most common nutritional mistakes i come across. I see people who want to ass muscle and they eat anything for carbs, from chocolate bars & dohnuts to rice & potatoes! Fact of the matter is, not all carbs are created equal and you will be what you eat, eventually! Most people tend to overeat simple carbs (sugars) which give them an almost immediate rise in energy but also an equally sudden slump. A proper bodybuilding diet, whether it's for mass gaining purposes or leaning out, should consist mostly of complex carbs. Complex carbs are digested slowly and released into the bloodstream steadily over a period of time. This provides a steady source of energy for muscles throughout the day. With complex carbs there are no highs and lows in energy as they stay steady throughout the day. Imagine your energy as a line in a graph. With complex carbs, your energy is a completely straight line, always staying high. With simple carbs, your energy line is like a few mountain peaks. It has a few extreme highs but it's followed by extreme lows as well! Carbs have a very significant effect on the way the body utilizes protein. Carbs have a "protein sparing" effect ie when you eat enough carbs, your body will use the protein you give it only for muscle repairing/building purposes. If you don't give your body enough carbs throughout the day, it will automatically break down protein to synthesize glycogen for energy. It's a process called glycogenesis and it will take place when your body is running low on carbs. If your body starts to break down proteins you will enter a catabolic state and your metabolism will slow down significantly. You will also lose muscle & strength.
3) Cheating too much with the wrong foods.
Cheating in any bodybuilding diet is an absolute must. Whether you are dieting for a contest or trying to gain muscle, you should set a specific day of the week where you will be able to have a cheat meal of your liking. The way you cheat depends 100% on how strict you are with your diet. Bodybuilders who are dieting for a contest are the most strict, limiting their cheat meals to once a week or once every two weeks. On the other hand, bodybuilders who are trying to gain muscle mass cheat more often, maybe 2-3 times a week. It is important however to cheat sensibly and not go overboard! If you eat a gallon of ice cream in one sitting and consume over 3000 calories, what do you think will happen? Most likely, the extra calories from sugars & fat will be stored as body fat! The KEY to cheating is to do it with moderation. If you want to be a bodybuilder you should forget about eating anything you want. I don't care how fast your metabolism is! If you eat a ton of cheat meals, it will backfire on you and your progress will slow down.
4) Thinking supplements as the "holy grail".
Nutritional supplements are exactly what they describe! They are there to supplement your diet in case you cannot eat enough nutrients from solid natural foods. Nothing on earth can substitute the power and metabolic effects of natural foods. Supplements provide mostly conveniency when we don't have time to cook but they are in no way better than food. Do not look at supplements as the "solution" to your lack of progress. Yes, some of them do provide an extra boost in strength or fat loss BUT if you do not have a solid diet & training program as the foundation of your bodybuilding goals, supplements will do very little for you.
5) Not eating enough fats & fatty acids.
All fat is not created equal! Eating some fats can actually help you gain mass and keep your body healthy. Most people try to avoid fats like the plague but this approach can actually hinder their mass gaining or fat loss efforts. Egg yolks, virgin olive oil, canola oil, flaxseed oil, natural peanut butter & fish oils are all excellent sources of healthy fats. These not only support a healthy metabolism & hormone production but can provide healthy calories for your bulking up bodybuilding diet. Stay away from saturated fats & trans fatty acids at all costs! They will ruin your physique and cause havoc to your body & health.
6) Not having variety in your diet.
I asked a bodybuilder friend of mine recently how his diet was. His reply was typical: "You know, Kostas, chicken breasts, brown rice, steak, tuna, more rice, baked potatoes..the usual". Don't get me wrong, all of these foods are top of the line for your bodybuilding diets but you can add MORE! Eating the same thing day in day out is really boring. I have eaten so much canned tuna that i cannot even stand to look at it anymore! A bodybuilding diet is a HEALTHY diet first and foremost. Variety is very important - not only for health's sake but also for your mind's sake. Having variety will help you enjoy your nutritional program for years to come and you will also cheat less. There are so many bodybuilding recipe cookbooks out there that give you an immense amount of choices, ideas & healthy alternatives to the staples of chicken & rice. For an absolutely 100% free bodybuilding recipe e-book visit http://www.bodybuildingapplied.com/bodybuilding_recipes.asp
7) Failing to track calories on a daily basis.
Experts say to measure portions, measure plate fulls or just eat as much as you can (when bulking). I find all this completely wrong. In order to make real progress and see how your body is reacting to your specific diet, you need to accurately track calories. If you do not, you are setting yourself up for frustration. Knowing how many calories you are consuming on any given day can help you make necessary changes if you are not seeing the results you want. You can either keep a diary of your daily calories or you can add them up in excel. Counting calories can be a tedious process at first but you get used to it really fast. Eventually you'll be able to add everything up in your head automatically!
8) Overeating.
If you are trying to gain weight be careful not to fall pray to the "experts" who say that you have to eat everything in sight. Yes, you most definately have to eat a large number of calories & meals every day but that does not mean that you have to stuff yourself like there's no tomorrow! Overeating calories & especially sugars will only make you gain body fat. You can gain a tremendous amount of weight & mass even if you eat clean foods! The only thing you have to do is eat more of them!!
9) Making big changes all at once.
Changing your diet all of a sudden and following a Mr. Olympia's diet will not do you any good. You will end up gaining body fat or starving your muscles. If you want to change your diet, make sure you do so by either increasing or decreasing your calories over a period of time. Start by adding 100 calories every 3-5 days until you have reached the desired caloric intake. Once you reach the desired caloric level keep close track of your body weight & body fat percentage in order to assess whether the new changes in your diet are beneficial or not.
10) Not drinking enough water.
Water is probably one of the most important ingredients for life. Over 70% of our muscles consist of water. Water is needed for all metabolic processes, including protein synthesis. It helps get rid of toxins, it is important in fat metabolism and it can reduce fluid retention. A good rule of thumb is to drink 10 cups of water per day, increasing it during the summer months and during hardcore training sessions. Even the slightest bit of dehydration can make you feel sluggish and hold you back during your training sessions. Never ignore water intake!!
Nitric Oxide, a key molecule manufacturered by the body, causes vasodilation (an expansion of the internal diameter of blood vessels), which in turn leads to increased blood flow, oxygen transport, delivery of nutrients to skeletal muscle and a reduction in blood pressure. An amino acid compound called arginine alpha-ketoglutarate (A-AKG) and arginine-ketoisocaproate (A-KIC) can boost short term Nitric Oxide levels. Increased strength and markedly improved stamina can also be expected. In fact, the results may be classified into three categories: 1) the promotion of an extended pump; 2) signaling muscle growth and speeding recovery; 3) increasing strength and stamina.
NO2 contains A-AKG and A-KIC, natural myodilators that may help boost nitric oxide levels in your body, thereby increasing blood flow, oxygen transport, and delivery of nutrients to skeletal muscle.
• NO2 contains A-AKG and A-KIC which may help your muscles experience an extended pump.
• NO2 contains A-AKG and A-KIC which may help your body signal muscle growth and speed recovery.
• NO2 contains A-AKG and A-KIC which may help improve your strength and stamina.
• NO2 utilizes the A-DS Advanced Delivery System which enhances absorption of the active compounds to insure uptake and help sustain powerful effects around the clock.
Who needs it and what are some symptoms of deficiency?
Everyone needs nitric oxide to carry out key physiological processes within the body. From a bodybuilder's perspective, nitric oxide supplementation may prove useful in increasing growth due to increases in blood flow to certain areas of the body. Further, men suffering from erectile dysfunction may also find supplementing with nitric oxide helpful.
Signs of deficiency include the inability to achieve and sustain erections, physical weakness and extreme fatigue. Most "nitric oxide" supplements contain the amino acid Arginine-alpha-keto-glutarate.
What are the side effects?
With any amino acid containing product, overdose is a possibility. Dosing with too much arginine can lead to diarrhea, weakness and nausea. Clear dosing guidelines have not been established, so it is best to do what is known as "tolerance mapping". Take a small dosage for one week, note the benefits and the side effects, and increase the dosage until the benefits are maximized and the side effects minimized. Over time the two will converge and you will hit the optimal dose.
Benefits • Improves strength and stamina • Increased muscle growth and recovery • Increases muscle pump
Bodybuilding Diet Secret: How To Bulk & Cut At The Same Time
I don't know about you, but we've all heard that you can either bulk or cut, but you can't do both at the same time.
So we go about everyday believing that this is true, so we don't even try to understand how it's possible to gain muscle and lose fat at the same time. That is to get ripped pretty quickly. And it's great for summer when we've got to show off our bodies.
So in this article, we're going to talk about how to do it.
We need to understand that it's going to be a combination of a good workout, with a very precise diet plan.
It takes a bit of adjustment to our diet, but when you get it, you'll find that you're able to show off your muscles, as you'll have less fat covering them all up!
But you have to do it in a specific way. Here's the scoop.
The first step is a great workout. If you're not doing this, the rest of the plan won't work.
You'd want to workout a muscle group, with good intensity every 5 to 7 days.
Some do supersets, or some list to failure over 6-15 reps, the optimal partly depends on your body type. This will stimulate your muscles to grow, yet allowing enough time for the muscle to grow between gym sessions, so you actually gain muscle bulk..
There's more that we can go on about to get bigger quicker, but we won't delve into the details here.
Now, what about the diet? Listen up as this is where you can make it or break it.
You need to have a diet that:
1. Provide enough protein to gain muscle,
2. Stimulate testosterone production,
3. Stimualtes a high metabolism, and,
4. Avoiding the wrong type of calories that cause the opposite effects to the above
But how's this done?
Here are the 5 steps in your diet to start this process today:
1. Eat lean sources of protein. Think about foods such as egg, fish, lean chicken, and whey protein. Have a good portion of this straight after your workout.
2. Thinks about the monounsaturated fats. Why? These stimulate testosterone production. They're found in avocado, and extra virgin olive oil. Don't go overboard as they contain dense calories. Just try 2 teaspoons a day of olive oil for example.
3. Straight after your workout, have a high GI carbohydrate, such foods as honey or jam. This will satisfy your sugar fix, yes. But also it will help you absorb the protein and creatine (if you're taking this).
4. Have no high GI carbs in the evenings before bed. If you're doing this, this may be the only thing you have to do to get your body going in the right direction. Your metabolism is slowing, so no high GI carbs at this time please! It's the worse time to have it, and some guys get fat just with this one action.
5. Eat 6 meals a day, as it increases your metabolism. Many Hollywood celebrities do this, as it works. But keep the meals reasonable. Eat til you're 80% full, not excessively, and you'll feel more even during the day - no hunger pangs and no binging.
Got it?
If you want to get ripped in no time, and be healthy at the same time, have a look through these rules carefully.
There are more tips available on my website to refine your diet further, for example, if you're finding that you're not gaining muscle despite a good diet, or, you're putting on fat at the same time as muscle.
A California native, Denise Hoshor is the real deal in professional women's bodybuilding, fitness and weight training. Check out this clip of Denise as she gives a sensual sexy performance during her photo shoot.
Bodybuilding Tips and Tricks for Strength and Size
This is really one of the best problems to have and the easiest to fix. When you're dealing with sticking points in the bench press you have to remember that there are several ways to correct the problem, but most won't work for you. So don't beat a dead horse! In other words, if what you've been doing isn't working, then try something else. You have plenty of ammo. I've had this same problem with my bench and sometimes it takes years to stumble upon the right movement to fix the problem. Other times I hit the right movement the first time out. Get stuck at the lockout? Here's some TNT to help you blast
Get your head right. This is true with all sticking points regardless of the point at which you stall out. If you believe you always miss at the top, then you'll always miss at the top! Your mind has a lot to do with your sticking points. I try to teach all the athletes I work with to visualize their sticking point at a higher position and focus very hard on driving the bar through it. In other words, when you bench you must focus on pushing the bar very fast through your sticking point. Focus will make a big difference.
Learn to use your triceps. This is done by keeping your body tight and focusing on pulling the bar apart. This will involve your triceps more throughout the movement and keep the bar moving in a straight line. A good trick to teach you to do this is to use a mini band from Jump Stretch Inc. You double the band up and wrap it around you wrists while you bench. This forces you to pull the bar apart and grasp the barbell tight. If not, your hands will be shot together. Pull the bar apart and watch that sticking point disappear!
Start the bar where you want to finish. This is a very simple concept but it's very seldom practiced. Most lifters will un-rack the bar and lower it to the chest without setting the bar first. This is usually done by habit and will cause you to lower the bar in a diagonal pattern that will result in you pushing it back up in the same pattern. When you push the bar back toward the rack there's more rotation and less emphasis on the triceps. You need to un-rack the bar, then "set it" in the same exact position in which you want to finish. This should be directly above where you lower the bar. If you bench to your lower pecs then the bar must start above the lower pecs. This will create a straight line both on the eccentric and concentric. Remember, the shortest distance between two points in a straight line. Set the bar!
Move the bar fast. You need to make sure you're pressing as fast as possible to bust through your sticking point. A slow press won't build enough momentum to bust past your sticking point. If you're trying to open a stuck door would you try to open it slowly or would you bust into it as hard as possible? Speed is key! Strengthen the top half. There are several movements that can help you strengthen the muscles that lockout the bench. These are best done using the max effort method. This is the method where you work up to a one or three-rep max on the movement.
The best movement for a weak lockout is a three or four board press. A board press is preformed by using three or four 2 x 6 boards placed on your chest. Lower the bar to the boards, pause and press back up. In extreme cases you may want to use a set of mini bands on the bar as well.
A second movement that works very well is the floor press with the use of chains. The floor press is performed the same as the bench press except you're lying on the floor. Work up to about 60 to 70% of your best bench, then begin adding one set of chains on the bar with each additional set. You fail when you can no longer add any more chains. The chains increase the weight at the top of the lift while de-loading it in the bottom.
Too often, weightlifters tend to overtrain their biesps. Remember, biceps are not like legs or chest. The bicep is a small muscle group, so six sets of bieps are dertainly sufficient. Too many sets of heavy barbell curls will leave your arms feeling shot and overdone. If you’re hurting your back on Bicep day watch this video and learn to focus on form, contraction and control.
10 Bodybuilding Diet Mistakes To Avoid At All Costs
1) Eating very little or excessive protein.
Protein is the key nutrient in any bodybuilding diet plan. In order to build muscle one should consume at least 1 gram of protein per pound of lean bodyweight. Less protein can actually hinder one's progress significantly and result in frustration and lack of results. On the other hand excessive protein calories in a diet can be stored as body fat or in some cases used as energy. One gram per pound of lean bodyweight spread over 6 nutritious meals is a great starting point. If you want to build more muscle or you train harder OR you find that you are not recovering as fast you can slowly increase your protein intake to 1.1 grams per pound or 1.25 grams. Protein is the building block for muscle tissue and if you want to build mass OR get ripped you have to start eating more.
2) Eating the wrong types of carbs.
This is one of the most common nutritional mistakes i come across. I see people who want to ass muscle and they eat anything for carbs, from chocolate bars & dohnuts to rice & potatoes! Fact of the matter is, not all carbs are created equal and you will be what you eat, eventually! Most people tend to overeat simple carbs (sugars) which give them an almost immediate rise in energy but also an equally sudden slump. A proper bodybuilding diet, whether it's for mass gaining purposes or leaning out, should consist mostly of complex carbs. Complex carbs are digested slowly and released into the bloodstream steadily over a period of time. This provides a steady source of energy for muscles throughout the day. With complex carbs there are no highs and lows in energy as they stay steady throughout the day. Imagine your energy as a line in a graph. With complex carbs, your energy is a completely straight line, always staying high. With simple carbs, your energy line is like a few mountain peaks. It has a few extreme highs but it's followed by extreme lows as well! Carbs have a very significant effect on the way the body utilizes protein. Carbs have a "protein sparing" effect ie when you eat enough carbs, your body will use the protein you give it only for muscle repairing/building purposes. If you don't give your body enough carbs throughout the day, it will automatically break down protein to synthesize glycogen for energy. It's a process called glycogenesis and it will take place when your body is running low on carbs. If your body starts to break down proteins you will enter a catabolic state and your metabolism will slow down significantly. You will also lose muscle & strength.
3) Cheating too much with the wrong foods.
Cheating in any bodybuilding diet is an absolute must. Whether you are dieting for a contest or trying to gain muscle, you should set a specific day of the week where you will be able to have a cheat meal of your liking. The way you cheat depends 100% on how strict you are with your diet. Bodybuilders who are dieting for a contest are the most strict, limiting their cheat meals to once a week or once every two weeks. On the other hand, bodybuilders who are trying to gain muscle mass cheat more often, maybe 2-3 times a week. It is important however to cheat sensibly and not go overboard! If you eat a gallon of ice cream in one sitting and consume over 3000 calories, what do you think will happen? Most likely, the extra calories from sugars & fat will be stored as body fat! The KEY to cheating is to do it with moderation. If you want to be a bodybuilder you should forget about eating anything you want. I don't care how fast your metabolism is! If you eat a ton of cheat meals, it will backfire on you and your progress will slow down.
4) Thinking supplements as the "holy grail".
Nutritional supplements are exactly what they describe! They are there to supplement your diet in case you cannot eat enough nutrients from solid natural foods. Nothing on earth can substitute the power and metabolic effects of natural foods. Supplements provide mostly conveniency when we don't have time to cook but they are in no way better than food. Do not look at supplements as the "solution" to your lack of progress. Yes, some of them do provide an extra boost in strength or fat loss BUT if you do not have a solid diet & training program as the foundation of your bodybuilding goals, supplements will do very little for you.
5) Not eating enough fats & fatty acids.
All fat is not created equal! Eating some fats can actually help you gain mass and keep your body healthy. Most people try to avoid fats like the plague but this approach can actually hinder their mass gaining or fat loss efforts. Egg yolks, virgin olive oil, canola oil, flaxseed oil, natural peanut butter & fish oils are all excellent sources of healthy fats. These not only support a healthy metabolism & hormone production but can provide healthy calories for your bulking up bodybuilding diet. Stay away from saturated fats & trans fatty acids at all costs! They will ruin your physique and cause havoc to your body & health.
6) Not having variety in your diet.
I asked a bodybuilder friend of mine recently how his diet was. His reply was typical: "You know, Kostas, chicken breasts, brown rice, steak, tuna, more rice, baked potatoes..the usual". Don't get me wrong, all of these foods are top of the line for your bodybuilding diets but you can add MORE! Eating the same thing day in day out is really boring. I have eaten so much canned tuna that i cannot even stand to look at it anymore! A bodybuilding diet is a HEALTHY diet first and foremost. Variety is very important - not only for health's sake but also for your mind's sake. Having variety will help you enjoy your nutritional program for years to come and you will also cheat less. There are so many bodybuilding recipe cookbooks out there that give you an immense amount of choices, ideas & healthy alternatives to the staples of chicken & rice.
7) Failing to track calories on a daily basis.
Experts say to measure portions, measure plate fulls or just eat as much as you can (when bulking). I find all this completely wrong. In order to make real progress and see how your body is reacting to your specific diet, you need to accurately track calories. If you do not, you are setting yourself up for frustration. Knowing how many calories you are consuming on any given day can help you make necessary changes if you are not seeing the results you want. You can either keep a diary of your daily calories or you can add them up in excel. Counting calories can be a tedious process at first but you get used to it really fast. Eventually you'll be able to add everything up in your head automatically!
8) Overeating.
If you are trying to gain weight be careful not to fall pray to the "experts" who say that you have to eat everything in sight. Yes, you most definately have to eat a large number of calories & meals every day but that does not mean that you have to stuff yourself like there's no tomorrow! Overeating calories & especially sugars will only make you gain body fat. You can gain a tremendous amount of weight & mass even if you eat clean foods! The only thing you have to do is eat more of them!!
9) Making big changes all at once.
Changing your diet all of a sudden and following a Mr. Olympia's diet will not do you any good. You will end up gaining body fat or starving your muscles. If you want to change your diet, make sure you do so by either increasing or decreasing your calories over a period of time. Start by adding 100 calories every 3-5 days until you have reached the desired caloric intake. Once you reach the desired caloric level keep close track of your body weight & body fat percentage in order to assess whether the new changes in your diet are beneficial or not.
10) Not drinking enough water.
Water is probably one of the most important ingredients for life. Over 70% of our muscles consist of water. Water is needed for all metabolic processes, including protein synthesis. It helps get rid of toxins, it is important in fat metabolism and it can reduce fluid retention. A good rule of thumb is to drink 10 cups of water per day, increasing it during the summer months and during hardcore training sessions. Even the slightest bit of dehydration can make you feel sluggish and hold you back during your training sessions. Never ignore water intake!!
