BODY BUILDING - The Art Of Beauty
Man has always strived for maximum strength and
physical perfection since time immemorial. A man
with good physique and graceful body has always
been looked upon with admiration everywhere. Men
like Apollo, Hercules, Samson, Rustam and Sohrab
will always be remembered with respect till their
successes dazzle the world with more beautiful
and proportionate bodies. A nation's health is
the nation's wealth.
This is an old saying and
every nation can boast of having produced men
of towering strength and enviable physical perfection.
Towards the end of the last century the late Fugene
Sandow started schools in England to build graceful
symmetrical bodies. The movement took the populace
by storm and gained such a vast popularity that
it spread all over Europe and America in no time.Body
Building is the process of developing muscle fibers
through the combination of weight training, increased
caloric intake, and rest. Body Building originated
from the Greeks believe it or not.
Their basic idea was to celebrate the human body
and it's functions. Back then, however, it was
much different than it is now. They weren't so
concerned with symmetry, just being massive and
strong. Today's idea of being symmetrical along
with being massive and strong stems from the Victorian
ages. Now, Body Building and strength training
is considered mainly for health reasons and just
to look good.
The easiest way to assure both proper
energy before Body Building and to replenish that
glycogen afterwards is to consume a whole food
nutrition supplement both before and after a workout.Nutrition
is by far the most important factor and is almost
always responsible for either success or failure
in bodybuilding and most fitness programs. Although
very complex, a basic understanding can guide
anyone in the right direction.
As you progress in your bodybuilding and fitness
programs and gain further understanding of the
relationship between performance, recovery and
nutrition, you'll be able to find certain nutritional
strategies and manipulations that will help drive
you to new heights.In order to add muscle tissue
you must force the body to add it. Your body won't
just add a pound of muscle just because you followed
a 3-set workout that you read about in Muscle
You need to give the body a reason
to make improvements in the case add muscle tissue.
You have to provide what I call a 'stimulus'.
This can be done in many ways and I'll address
a few in just a moment. Basically, you need to
force the body to add muscle by subjecting it
to levels of stress it is not used to.
are more obvious than others but all can work.
Here are a few examples of how this can be done
effectively.First, the basic and common methods:
Increase weight or resistance
2. Perform more repetitions
Perform more sets
4. Move the resistance slower
Rest less between sets and exercisesThe key to
Muscle Building is diet and exercise.
will improve your muscle tone, help you control
your weight, reduce your blood pressure, help
prevent heart disease, and it will improve the
functioning of almost every one of your essential
systems, from digestion to sleep. The amount of
exercise you do depends on the shape you are in,
and what you believe your ideal physique to be.
When creating a Muscle Building regimen, it is
important to keep in mind your level of weight
training experience. If you do not have a great
deal of experience it is important to ease into
a weight training routine. As a rule of thumb,
three to four workouts per week of at least thirty
minutes should keep you healthy. It is essential
to do research, or consult a nutritionist when
figuring out a diet which will support you in
A well balanced diet is crucial
when building muscle."The key is to stimulate
muscle growth with the least amount of training
in the shortest period of time."Remember, if you
have not stimulated enough muscle mass in a workout
session, all the excess calories consumed are
either excreted or deposited as body fat. Studies
indicate that 95 percent of trainees simply don't
train hard enough to warrant an appreciable and
consistent size and strength increase on a workout
by workout basis.
And yet they still continue
to eat big to get big. Let me point out that you
will get big if you eat big but it is often fat
and not lean muscle mass. You don't need 6-7 meals
a day to build muscle and minimize the deposit
of body fat. In fact, all that really matters
is that total calories consumed in a day must
exceed your Basal Metabolic rateThe essence of
bodBody Building can be summarized as follows:
feed the muscles enough calories to help the growth
process and no more. "More is not always better".
Consuming more calories than what is necessary
to serve the growth process causes your body to
work harder to digest food and misuses valuable
energy that could be better used to serve the
growth process. The rest of the excess calories
are usually turned into body fat and/or excreted.
If we stimulate five pounds of muscle per training
session and our next workout is 3 weeks away we
need only 3000 calories in a space of three weeks
to serve the growth purpose. Now when you divide
3000 calories by 21 days you have a little over
145 calories a day.
To do Body Building or any
task you have to plan some goals by which you
can know the work you doing is helping you or
not. Here are some general recommendations for
different goals:If your goal is to tighten and
tone muscles:. Focus on increasing reps, decreasing
rest, and changing exercises frequently. Train
each muscle group twice per weight. Perform fewer
sets of many different exercisesIf your goal is
to increase strength and power:. Focus on increasing
Train each muscle group once every 7-10
days. Perform multiple sets of each exercise approximately
2-5 sets per exerciseIf your goal is to increase
muscle size:. Focus on shocking muscles by changing
variables frequently (exercises, set and rep schemes
rest time, etc). Train each muscle group on a
variable schedule. Experiment by training a muscle
group 3 times a week and then once every ten days..
Perform multiple sets for a while and then perform
single sets for a week or two.Eating to gain muscle
mass, power and strength is ridiculously simple.
Remember the simple things in life are the things
that usually work. Complicated issues like measuring
every morsel of food are at best an inefficient
way of gaining muscle mass.A very important aspect
of being able to build muscle, aside from doing
the exercise, is to be consistent in your efforts.
Building an impressive physique involves persistence
and determination, but no matter what anyone says,
it is well within your ability & if you have
decided that you have to be a smart one than you