Tips on Weightlifting

Bodybuilding Health and Fitness. Free Fitness Tips

Bodybuilding and Fitness Tips. Find out how to build incredible muscle mass fast! Valuable info for both men and women athletes, bodybuilders, weightlifters.
You only need two types of bodybuilding exercises to craft a really effective routine. Efficiency is a thing of beauty, unless you actually prefer to spend half your life at the gym, breathing sweaty air, and getting frustrated when you don't get results. Use your brain before your brawn, and you'll work smarter and see success sooner. Its been a few years since I step on a bodybuilding stage (15years) but one of the tools I used for success in competition was visualization. Most bodybuilders dont apply this technique to their training but it really makes a difference in not just your confidence but also you physical performance.
We have all heard how Michael Jordan used to imagine himself making the game winning shoot every night and I think it goes without saying that many teams tried to keep the ball away from Michael Jordan because of it. His visualizing making that shot was only a mental formality that his body had to play out. The shot became very easy because he made it again and again and again in his mind. So there were no problems with him making it again with the ball.
Pre-workout Visualization
There are a number of visualization techniques that can be used in bodybuilding and fitness. The first is what I call pre-workout visualization. In this technique I actually see myself doing my sets each one individually, rep by rep. I know how many reps I would like to compete for each set, then visualize myself doing that number of reps with a slightly heavier than normal weight than I would have before.

When it comes time to actually do that set with the given reps and weight, I have already done it in my mind and amazingly can most of the time complete it in the physical.
Now this is not some mystic mumble jumble it works because you mind is already prepared for the task at hand!
Contest Visualization
When preparing for a contest I use a slightly different method of visualization, I’ve found this to be exceptionally effective in preparing for a contest, especially in respect getting out the pre contest jitters.
I visualize my body in comparison with other competitors, me actually receiving the first place trophy, and even my diet and other training events, but I always visualize myself as the greater than I already am.
I visualize my diet for that week I even visualize myself turning down bad food choices from family and friends, and only accepting the healthy muscle building selection.
If you know where the competition is go there and look at the event area and imagine the lights the crowds, all cheering for you. Make the atmosphere as positive for you as possible, then go home and visualize the competition as you would like it to be, and don’t be afraid to embellish a little..
If you can’t get to event because of distance than get pictures of it off the internet and use those picture to form you imagination.
The last thing to do is get to the event center early while they are setting up for the show ask which trophies are for the class you are competing in and visualize yourself receiving the trophy again.

I sometime actually talk to the trophy, telling it that its coming home with me, and telling it how honored that I am to be competing for such a great trophy.
This may sound crazy and you will seem some what cocky around others but you will live up to your own expectations and greater than you can ever expect from yourself.
Visualize every day and whenever you feel down or fat of unmotivated or just plain tired visualize your success and you will get it!
The Process of Visualization
Before you visualize you must be quiet! Now this is not the absence of noise but the calming of your mind and spirit. This is very similar to mediation or praying in the presence of God, so don’t be shocked it you find a new desire to re-unite with God. Or if you are already a practicing Christian you may find yourself understanding the wisdom of God at a more personal level.
Take a deep breath and hold it until you can hold it no longer but when you release it do is smoothly and controlled, breath normally. I know many people that are into the breath counting but I find this relaxes me much faster than breath counting, or emptying the mind or any of that Zen Buddha stuff.
I would look at a photo of the event center first this put thing into real perspective. Then I close my eyes and visualize what I want to happened during the contest. The more detailed you visualize the better the chances are you will experience the success you desire.
Go through the pre-judging, comparison, evening show, your posing routine and even the crowds standing ovations after your routine. Leave nothing to chance and do visualize often once a day at lease maybe more if you need to.
With the introduction of every imaginable new drug and supplement in the sports of bodybuilding and fitness, I think the use of visualization is an amazing simple process that doesn't cost a dime and will yield the results like you never thought possible.

Your diet will really depend on what you want to achieve, how fit you are and how much you weigh at present etc. A fitness instructor who will guide you through what you should and shouldn't be consuming should really look this at. If you want to really bulk up and build your muscles, then you will increase your carb intake. If on the other hand, toning is what you want, then decrease your carbs and increase your protein.
If you're using bodybuilding for fitness then you should see results fairly quickly as long as you balance your diet and exercise as recommended by your instructor or by the bodybuilding routine you have set yourself. So start today and don't put it off any longer!

Bodybuilding eating properly

Bodybuilding in your own home gym for health

Bodybuilding requires strength, a balanced diet, endurance, and proper training. A proper diet will ensure that the person doing bodybuilding will increase her muscle mass while keeping a general good health. The overall diet of a bodybuilder should be balanced and avoid fast food.
When undergoing a bodybuilding program, a person should eat generously and frequently quality food rich in protein. It is common for a serious bodybuilder to eat 5 to 7 meals or snacks per day. This amount of food provides their bodies with the proper nutrients and energy to perform during the day. The food intake should be taken every 2 or 3 hours. Professional bodybuilders have understood this fact and respect it to insure they feel good.
Often people undergoing serious bodybuilding will ask for a professional trainer’s assistance. It then gets easier to balance everything required to have a healthy bodybuilding program. Eating frequently quality meals rich in protein will insure the bodybuilder a healthy transformation. It will also help keep their blood sugar levels at a normal level.

Bodybuilding involves regular and serious training as much as a specific diet. While involved in bodybuilding, a person will see her overall body fat decrease and being replaced by lean muscle. Effective bodybuilding will be achieved by a balanced combination of healthy eating, regular training and proper rest.

Bodybuilders participating in competitions have to be free of drug and illegal substance abuse. Rules and regulations and drug testing has been tightened recently as a result of past abuses. In many competitions, each bodybuilder must have 2 letters of reference stating they have not used any type of illicit drugs during the past 5 years. A bodybuilder caught testing positive for drug enhancement can face a two year ban from all competitions.
Successful bodybuilders are passionate about the sport. They eat, breath and sleep bodybuilding. They are committed to improving their general health and increase their muscular mass. Those who are the most successful at it don’t see it as work. They enjoy the workouts and the diets. They look forward to getting up and spending that time in the gym. Successful bodybuilders enjoy working out and challenging themselves physically and mentally. They often look for new ways to enhance their performance.

Any teenager interested in bodybuilding should consult a qualified physician before undertaking a program. They need the proper training and diet rich in protein and in accordance to their growing needs. Since their bodies are still growing it is important not to lift too heavy in order to avoid injuries. A person can seriously hurt herself by lifting weights that are too heavy or pushing herself too much. Often, the interest for bodybuilding in teenagers starts in school or a t home. When done properly, bodybuilding can prove to be a healthy habit and greatly increase the teenager’s self-confidence.

Body Building Nutrition

Nutrition in body building is very important for anyone serious about the sport. Good nutrition is essential for a healthy life, but it is most important for a body builder to have effective workouts and grow muscles quickly and efficiently. What type of nutrition should you have to become successful in your body building quest?
You need to first have a diet that is high in protein. That means eating a lot of chicken, fish, and meat. Chicken and fish are best for you because of their low fat content. Although fats are important in body building nutrition, you still must be careful that your fat consumption doesn’t contribute to health problems.
Another big part of healthy body building nutrition intake is to be sure that you consume lots of carbohydrates. Carbs are very important because they provide the primary energy source for our body from the foods we eat. You will need lots of energy to complete an intense workout which will build your muscles quicker and more efficiently.
Complex carbohydrates are the best carbs to take in. These can be found in foods such as whole grain rice, whole grain breads, and pasta. Be sure to take your carbohydrates with protein for maximum efficiency.
Fats are also very important in body building nutrition. Believe it or not, fats actually do good in our bodies providing insulation for body parts like the heart and lungs as well as making energy when the fats break down. Of course, you will want to consume the good fats as opposed to the bad ones so that you don’t gain weight through fat intake.
Saturated fats are the worst fats to take in. These are fats like animal lard and butter. Saturated fats are those that stay solid at room temperature. Unsaturated fats are the “good fats”, but they also should be consumed in moderation. Olive oil and flaxseed oil are good unsaturated fats. They stay liquid when at room temperature.

A very important fat group that can help both your body and mind are Omega 3 fatty acids that are found in fish. Omega 3 fatty acids are known to combat depression, fend off fatigue, and give you energy you need to workout.
You should also include a lot of fresh vegetables in your diet. Foods such as broccoli, cauliflower, and carrots give you many vitamins and minerals that are necessary for a healthy body. Fruit should be consumed in moderation as they naturally contain a certain amount of sugar naturally. Too much sugar can hinder your progress.
In the sport of body building, nutrition is just as important as lifting weights and exercising. Getting good nutrition is essential for an effective body building routine. Eat what’s good for you and what your body needs without over-indulging too much. Then sit back and watch your body grow!