Can you really drop a number of pounds and acquire muscle? Well, it can be done should you exchange the word “weight” for “fat”. Actually, to lose fat (not weight) and gain muscle must be the specified purpose designed for someone who wants to become lean as well as ripped.
Professional competition training is often associated with gym weightlifting, because of the need to strengthen the muscle for superior endurance. Weight training is thus very often mistaken for weightlifting as a sport. Because of the need to use special equipment such as weights, benches and machines, weightlifting should be performed indoors, which is either at home or at the gym.
By Vince DelMonte
Almost anyone that’s picked up a set of weights has or will experience symptoms of over-training at one point in there muscle building program. Over-training can lead to serious injury, chronic fatigue, and even muscle loss.
Over-training is very common amongst athletes and particularly bodybuilders, since they figure that training as much as possible is the fastest way to massive muscle gains.
This couldn’t be any further from the truth however…
Training too much, or at too high of an intensity will lead to over-training.
Now this doesn’t mean you don’t have to put plenty of effort in to see some decent results… Whether you are a bodybuilder, athlete, or just someone that wants to add some additional mass to your frame, you need to train hard and be consistent-that’s a given. In order to get the most out of your genetics, you have to progressively overload the muscles by increasing the weight and / or intensity of each weight training workout.
The problem is however, that many of us increase the intensity of our workouts or get insufficient amounts of rest, or even worse, a combination of both. The trick is finding the right balance between workout volume and intensity, and rest and recovery. And that is exactly what I’ll cover in this article.
The Effects of Over-Training on Bodybuilders
First, let’s take a look at some of the effects of over-training and how one can prevent over-training from happening in the first place.
The Effects of Over-training on the Nervous System
Over-training effects both the sympathetic and parasympathetic nervous systems in the following negative ways:
* Higher resting heart rate
* Weak appetite
* High blood pressure
* Weight loss
* Trouble sleeping
* Increased metabolic rate
* Irritability
* Early onset of fatigue
If you are experiencing more than one of the symptoms outlined above, you may be in a state of over-training, and should evaluate your routine as soon as possible.
The Effects of Over-training on Hormone Levels
Many studies have indicated that over-training negatively effects the levels of hormones, as well as the hormone response in the body. Since hormones play such an important role in the muscle building process, this can have a detrimental effect on your training progress.
Over-training has been show to:
* Decrease testosterone levels
* Decrease thyroxine levels
* Increase cortisol levels
The increase in cortisol levels along with the decrease in testosterone levels is a deadly combination, since this leads to protein tissue break down. This will ultimately lead to a loss of muscle tissue.
The Effects of Over-training on the Immune System
perhaps one of the most alarming repercussions of over-training is it’s negative impact on the immune system-you’re bodies first defense against harmful viruses and bacteria.
Over-training can drastically decrease the levels of antibodies and lymphocytes in your body, making you much more susceptible to illness. Simply put, this means that if you are in a state of over-training, you are much more likely to get sick. Since you will have to skip workouts while you are sick, your muscle building progress will slow considerably.
The Effects of Over-training on the Metabolic System
Here is a list of how over-training can effect the metabolic system. These symptoms are the ones that are most commonly discussed, and are ones we can’t ignore:
* Micro tears in the muscle
* Chronically depleted glycogen levels
* Slow, weak muscle contractions
* Depleted creatine phosphate stores
* Excessive accumulation of lactic acid
* Extreme DOMS (delayed onset muscle soreness)
* Tendon and connective tissue damage
So you must get the point by now… Over-training effects the entire body, and can seriously impact the results of your muscle building program.
Now let’s take a look at the different types of over-training, and what we can do to prevent it.
Is it Worse to Over-Train With Cardio or Weight Training?
Any form of over-training is a bad thing, however, I’ve personally experienced both types of over-training and can honestly say that over-training in the weight room is much worse, and much more prevalent than over-training through cardiovascular training.
Here are some of the reasons why:
* In order to grow, muscles must fully recover from their last workout, every workout. If you are over-training and work the muscles before they have fully recovered, you will break down the muscle tissue before it has rebuilt-making it impossible to build muscle!
* Over-training with weights makes you more susceptible to nervous systems hormone and immune system issues, which all pose serious health risks.
* It can lead beginners down the wrong path, perhaps wasting money on unnecessary supplements, or even worse, steroids.
I personally believe that only competitive athletes such as swimmers, runners and bikers run a serious risk of reaching a state of cardiovascular over-training, since there are often training for two or more hours daily.
The bottom line is that it is much easier for the average person to over-train while weight training than while cardiovascular training, and I think the effects can be more serious.
How do I Determine if I’m Over-training?
Determining if you’re currently over-training is fairly simple. If you’re in tune with your body, you can often see the signs of over-training before they get serious. If you are losing interest in workouts, are having trouble sleeping, and feel weak and irritable, you may be in a state of over-training and should take a week or more off.
If you are experiencing two or more of the symptoms outlined earlier in the article, this should raise a red flag.
Another variable you can use to determine if you are over-training is by tracking the performance of your workouts.
Has your physical performance improved compared to your last workout?
For example, let’s say last workout you were able to perform 8 pull-ups using your body-weight, but were only able to perform 6 pull-ups the following week. This means that you have not “out done” your previous workout, have not fully recovered, and therefore are likely over-training. You nave to re-asses your program and make modifications so that you see progress every workout.
How Can I Prevent Over-training?
n order to avoid over-training, you need to take a multi-facited approach. Determining the correct training volume and intensity, eating the right foods, and getting the right amount of rest and recovery must all be taken in to consideration. Now let’s take a look at each of those factors in more detail.
Correct Training Volume
Determining the correct training volume can be difficult, especially when you are first starting out. You have to determine how much weight to lift, how many repetitions and set to perform for every single workout.
You need to use your own judgment in this case, based on your recovery ability and your recovery methods. Remember that the goal is that you improve every single workout, and if this isn’t happening, you have to decrease the intensity of your workouts.
This is where many people go wrong though. You begin your workout and realize that you have not fully recovered. You can either continue to train at a lower intensity than the previous workout, or skip the workout entirely.
As hard as it may be, skipping the workout is the right way to go. Just turn around and go home! Your body is telling you that it needs more rest, and you must listen to it!
There is no point in training at a lower intensity, further breaking down the muscle tissue. By doing this you will increase your risk of injury, and make it harder for your body to fully recovery for your next training session.
Proper Nutrition
Your diet plays a huge role in your muscle building program. It helps regulate hormone levels, provides energy, and provides the raw building blocks that are used to create new tissue.
Here are some dietary recommendations that will limit the chance of over-training:
* Do not skip breakfast. This is one of the most important meals of the day. Skipping breakfast is very catabolic, and can promote muscle loss.
* Never let yourself get hungry. If you’re trying to build muscle mass, you have to constantly feed your body quality foods so that it never has the chance catabolize muscle tissue.
* Unless you are trying to build muscle and lose fat, make sure you have eaten prior to your training session and are not hungry.
* Have the largest meal of the day within an hour after your workout. Do this every single workout!
* Consider taking proven supplements like creatine, and antioxidants to increase performance and fight free radicals.
* Eat every 2-3 hours to ensure that your body remains in an anabolic state.
* Keep glycogen levels at full capacity to inhibit muscle tissue breakdown.
Rest & Recovery
Rest and recovery is essential when it comes to avoiding over-training. Make sure that you get at least 7 hours of sleep each night, and that you are on a consistent schedule. As for recovery time, it’s important that you have days off between weight training workouts. Try to have one rest day between weight training workouts, and never train the same muscle groups on consecutive days.
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About the Author:
Vince Delmonteis a competitive fitness model and personal trainer, as well as the author of No-Nonsense Muscle Building, a complete guide to building muscle for the hardgainer.
Vince’s program includes extensive diet plans, complete weight training regimens, video tutorials, and full email personal training support.
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Visit Muscle Building Reviews for more articles and information.
Think putting yourself on a muscle building diet has to be a painful process? Whether your goal is fat loss or muscle building, getting proper nutrition is at least 80% of the game. If you don’t have that figured out, you are going to be a long time away from seeing results.
The good news is that your tastebuds don’t have to suffer if you don’t want them to. There are plenty of ways to get in your proper nutrition while keeping things interesting. If you think gaining muscle means suffering through can of tuna after can of tuna or pounding back a protein shake as fast as humanly possible, you need to think again.
Give one of these recipes a try and you’ll be surprised just how easy it is to eat right, achieve your goals and actually ENJOY your food at the same time.
Protein Fudge Nuggets
These are great to take to the gym as a post-workout treat or just for a snack to eat between meals. When you are trying to gain weight many of you really need to packing in the calories so you need calorie dense foods. These chocolate treats have it all.
8 scoops chocolate protein powder
1 cup oatmeal (can be ground depending on the consistency you’d like)
1/3 cup natural peanut butter
3 tbsp honey
½ cup milk
3 tbsp crushed peanuts
First mix together the protein powder, oatmeal, peanut butter, honey and milk. Form into small balls and then roll in the crushed peanuts to finish. Note that these can easily be frozen in plastic bags and consumed on a later date.
Nutritional Info (1/10 of the recipe)
234 calories
6.7 grams fat
18 grams carbohydrates
25 grams protein
Pumpkin Pancakes
When you’re craving a good home-made pancake breakfast, give these a try. They are filled with slow digesting carbohydrates that will keep your blood sugar steady throughout the morning.
¼ cup oats
1/3 cup canned pumpkin
5 egg whites
1 tbsp ground flax
½ tbsp cinnamon
Splenda to taste
First heat a frying pan until hot and then reduce to medium temperature. After mixing together all the ingredients drop by spoonful onto the plan, flipping when bubbles start to form.
Makes about 5 – 4″ pancakes.
Nutritional Info (per recipe)
217 calories
23 grams protein
26 grams carbohydrates
4 grams fat
Protein Jell-O
When you’re craving something sweet but are on a very low carb diet, there often is not a lot of options. This recipe is the perfect dessert that will give you plenty of protein and not much else. Great for those on a very strict diet.
1 package sugar-free Jell-O (any flavour)
1 scoop Syntrax Nectar protein powder (any flavour – to match Jell-O)
Mix 1 cup boiling water with the Jell-O powder then stir in one scoop of the protein powder until dissolved. Once that’s finished, mix in one cup of cold water and allow to set. Serve with low fat Cool Whip if desired.
Blueberry Cookies
Everyone needs a good cookie now and then but not everyone needs the damage to their diet. Luckily with these not only will you be getting a great dose of protein, you will be getting plenty of antioxidants from the blueberries.
2 scoops vanilla protein powder
4 egg whites
½ cup oats
1 cup blueberries
First combine all three ingredients so they are blended well. Then mix in blueberries and drop by the spoonful onto a greased cookie sheet. Bake at 375 degree Celsius for approximately thirteen minutes. Makes 10 cookies.
Nutritional Info (per cookie)
54 calories
6.5 grams protein
0.7 grams fat
5.5 grams carbs
Intramuscular Buffering Capacity
Finally, the last adaptation that’s seen with sprint training is the buffering capacity of the muscle. During glycoglysis, various byproducts are created such as lactic acid, and when these accumulate, it causes the extreme feelings of fatigue in the muscle tissues.
This then forces you to stop exercising as the fatigue sets in and often will be the end of your workout.
Overtime, sprint training will increase your ability to buffer these byproducts so that you can then workout for a longer period of time while maintaining that intensity.
So, next time you’re debating about whether to do a sprint training session or a moderate paced cardio session lasting for 40 minutes or so, opt for the sprint session.
The benefits you’ll receive are far more numerous and fat loss will be kicked up a notch as an added benefit. Keep in mind that for these type of benefits to occur, you want your sprints to last somewhere in the neighborhood of 20 seconds to 40 seconds, with a work to rest ration of about 1:2. Repeat this process a total of 6 to 8 times and begin and end with a five minute warm-up and cool-down.
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About the Author:
Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at http://www.VinceDelMonteFitness.com
Ask five different people and you will probably get six different answers to the best body building supplement. Then comes talk about the best brands. All of this can be confusing but the real question should be ‘which supplement works best for you?’ and provides you with the desired results.
Below is a list of the 4 most prominently discussed supplements for body building.
Protein
It is generally agreed among expert body builders that protein is most effective body building supplement. Protein can boost energy levels as well as providing the enzymes which your muscles need for intense workouts as well as muscle healing.
Whey protein is considered to be one of the best sources of protein for use in your workout program. Whey protein is all natural and in the correct dosage can give your great results.
Creatine
Creatine is another excellent supplement you could take advantage of. Creatine enhances your workouts by combating fatigue. Since it is naturally produced by the body, boosting it’s levels can aid the body when it can not keep up.
Nitric Oxide
Lifting weights places your muscles under stress, your body counteracts this stress by producing nitric oxide. During particularly intense workouts you may want to replenish your body with a supplement. It also has another benefit, it can have an effect on your sexual health.
Glutamine
This is the last of the best supplements for achieving the best results. Glutamine helps provide the muscles with the nutrients they need to grow bigger and be better toned.
Determining your personal goals will help in your decision as to which supplement or a combination of is best for you. Each one of the above supplements aids in specific areas which can enhance the results of all of your hard work.
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Do you try to avoid supplements that contain additives and possible side effects?
Are you concerned about taking care of your body before and after
strenuous activities or workouts?
If you are striving to better your health and improved physical
fitness you have probably have heard bodybuilders and other
athletes have begun to use a simple, natural supplement called whey
protein.
WHAT IS WHEY PROTEIN?
Whey is the by-product of making cheese and was usually thrown away as a
waste product. Researchers have learned that whey protein is natural protein of
high quality. Whey protein is rich with amino acids essential
for good health and muscle building. It is naturally found in
mother’s milk and also used in baby formula. Because of
its considerable health benefits and bland flavor, it is being
considered for use as a fortifier of grain products.
While protein can be found in other foods such as meat, soy
and vegetables, whey protein is proven to have the highest
absorption (digestion) levels in comparison to all others.
ATHLETES AND WHEY PROTEIN
Proteins supply amino acids to the muscles. The amino acids prevent muscles
deterioration during stress. They also help build mass and give our bodies
endurance. During exercise, protein levels are depleted requiring the use
of supplements such as whey protein to bring the muscles back to a normal
state.
SHOULD YOU CONSIDER USING WHEY PROTEIN?
Whey protein has many health benefits including immune support,
bone health, sports health, weight management and overall well
being.
Because amino acids are ‘building blocks’ for the human body it
is sometimes used by patients to speed up the healing of wounds
or burns.
The high quality protein that comes from whey makes it a
recommended choice for those who need optimal benefits from
restricted diets including diabetics, those on weight management
diets and even ill patients not able to consume enough protein in
their diet to assist with healing.
CAN WHEY PROTEIN BE DANGEROUS?
Whey protein is a food and so it does not have the risks
associated with other supplements. That said, too much of
anything carries risks. Extremely high use of whey protein can
overload the liver which can cause serious problems. Moderation
is always recommended.
If you are lactose intolerant you might try whey protein isolate
which has less than 1% lactose and should be tolerable for most
users.
Whey protein is a healthy and natural way to get protein into
your diet and increase your feeling of well being.
The information contained in this article is for educational purposes
only and is not intended to medically diagnose, treat or cure any
disease. Consult a health care practitioner before beginning any
health care program.
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One of the new controversies in bodybuilding these days is a chemical called Human Growth Hormone, or GH. There can be many benefits of having a high level of GH if you are trying to build more body mass in the later stages of life. There are ongoing debates as to whether GH levels are raised enough naturally or if bodybuilders can benefit by injecting GH. Before deciding to use GH or any other type of exercise or weight related supplement, whether it is a natural substance or not, you should consult your own physician. Your doctor will give you advice as well as the benefits and disadvantages to GH and other drugs. They will also give you a professional opinion on how and when to use them.
GH is naturally found in our bodies when we are children. The GH levels at this stage of life are high to promote tissue growth and to help our bodies keep up with rapid height and weight changes that we go through. It can also help to regulate our metabolism, which explains why kids burn off food and have more energy than adults do. When we use GH before we stop growing in life, it can be very dangerous. Once we are done going through puberty, the levels of GH will start to drop off and by adult hood, GH is no longer a major hormone in the body. There are two things that we can do to raise GH levels naturally.
The first thing that you can do is get a good nights rest. The belief is that lack of sleep can stunt your growth and this may be true. If you are not getting enough rest, GH levels will drop off and your body tissues will not grow at the optimal rate. When you are starting out, you should get to sleep early. GH is a hormone that is let out during the first part of your nights sleep. You should try to get the recommended amount of sleep for your age because cutting it back will cut the amount of time that GH is released in the body. For some bodybuilders, this means that your muscles will grow less during the day when you are at rest.
The good news is that GH levels can also be raised easily through exercise. When you are weight training this will have a natural and positive effect on your hormones. As you continue to get older, you may notice the effects of less GH in your body mostly your metabolism slows down and it is more difficult to build muscle mass. You should counteract this by training more than the appropriate amount of time for your age. You should always consult with your doctor first.
If you are considering the use of GH supplements, weigh the pros and cons carefully. If GH is used correctly there can be some great benefits but you can also start to develop health problems. If you are abusing GH, it may become very risky. You have to do your research and find out all that you can about it first. You should always think about using the more natural ways of raising your GH levels first.
Muscle building without supplements and without dieting is possible. Find out the correct diet and workout routine for you.
There is a lot of information out there offering techniques for developing six pack abs. While some of the information has some valid points, some of the secrets are just plain wrong. Sorting through which methods are best for creating 6 pack abs is crutial for your achieving your goal.
There is an old saying ‘abs are made in the kitchen’. Following this sage advice, the main focus for developing 6 pack abs is your diet. Your stomach will show if your diet is not correct.
The following points will guide you in your diet choices.
Striving for a diet which keeps your fat intake between 20%-30% can be one of the best aids to getting 6 pack abs quickly. Dietary fat helps keep your insulin level stable, which, when high enough can actually cause fat gain itself. This is an important point to keep in mind.
As far as your carbohydrate intake and 6 pack abs, you should primarily restrict your carb intake to post workout routine. When you eat them at this time, it is least likely that they will turn into body fat because this is when your body is going to need those carbohydrates for your muscle tissue.
Along with being the least likely time these carbohydrates will be turned into fat, consuming carbohydrates now will aid in muscle recovery and repair.
So, if you are searching for the secret to 6 pack abs consider your diet. This could be the difference between success and failure.
About the Author:
Vince DelMonte is the author of Your Six Pack Quest found at www.YourSixPackQuest.com
He specializes in helping chubby guys and gals get six pack abs without gimmicks, supplements or dieting.
Creatine is a natural substance found in some of the foods that we eat in particular red meat. Creatine has been found in recent years, to help bodybuilders in many different areas. Since this discovery,use by body builders and power lifters has made creatine the most popular dietary supplement available today. There are health risks which should be discussed with your doctor as well as discussing the benefits of creatine.
Unlike a lot of the anabolic steroids and other supplements that are on the market, creatine is generally safe to use. That being said, creatine is not for everybody. Do not start to use creatine without first consulting a doctor. You will also want to be sure that you are using creatine in the correct amounts. Follow the instructions on the label concerning correct usage. You should be able to calculate the amount that you want to use in accordance to your size and your percentage of body fat. The result of increased creatine in the body is the chemical creatine. This is normally easily flushed out of the body through the kidneys. If you have any kind of kidney problems, increased amounts of creatine can be harmful to your body. Use common sense when you are taking creatine as you would with any other substance. If not abused, it can help you achieve results faster.
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By Vince DelMonte
If you are trying to create a healthy diet for yourself, you cannot overlook the importance that fiber will play. The main benefits you’ll receive from dietary fiber include improvements in the cardiovascular and digestive system along with providing a high degree of satiety.
Unfortunately, in today’s world of overconsumption of processed foods, a high fiber diet is hard to come by. Here are the top facts about fiber you need to know.
Promotion Of A Healthy Digestive System
Fiber’s primary role in the body is going to be to help promote a healthy digestive system. It does this by helping to keep the intestines in proper working order and prevent the accumulation of cholesterol along the lining.
Lowering Your Bad Cholesterol Levels
Another thing high fiber foods will do, is help to decrease the level of LDL cholesterol that’s seen in the blood. They do this by binding with the dietary cholesterol you take in while it’s in the small intestine and then removing it from the body.
Therefore, a high fiber diet can be a very good defense against the heart disease.
Fiber And Weight Loss Women who are consuming high fiber diets on a regular basis generally maintain a much lower weight than those who don’t, simply because they typically consume fewer total calories as a result.
Because it takes fiber a long time to be digested by the body, this means you will stay feeling fuller longer than if you would have done without it.
Since it is your end of the day total calorie intake that determines weight gain or weight loss, this is absolutely essential for weight loss.
Getting Enough Fiber
It’s recommended, when it comes to being sure you are getting enough fiber in your diet, to try and average 14 grams per 1000 calories you eat. Most women will have diets consisting between 1500 and 2000 calories, depending on your body weight and activity levels, so that will translate to 21-28 grams of fiber total.
Increase Your Intake Slowly
Be sure that if you have not been eating much fiber in your diet at all in the past few months, increase your intake slowly.
If you go from eating very little fiber a day to getting a very high dose, you will likely suffer from extreme digestive upset and will not feel well at all.
Try and increase the consumption over the period of a few weeks to ease this process.
Soluble Fiber
Soluble fiber is the type that plays the more predominant role in the lowering of bad cholesterol levels and is fully broken down the by the body. Sources to try and aim to consume include oat bran, oatmeal, beans, peas, rice bran, barley, and fruits.
Insoluble Fiber
Insoluble fiber, on the other hand is not digested by the body and rather, helps to slow down gastric emptying, causing that increased satiety effect discussed above. This is what will provide the biggest benefit when it comes to weight control for you.
Good sources of this type of fiber include whole-wheat breads, whole-wheat pasta, brown rice, wheat bran, cabbage, beets, carrots, Brussels sprouts, cauliflower, and the skin of apples.
So, be sure you do not overlook the importance of fiber in your diet. If you do get your consumption levels in line, you will most definitely notice a change in how you feel, and more than likely, a change in how you look as well.
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About the Author:
Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at http://www.VinceDelMonteFitness.com. Vince’s gives you a wealth of information through his email tips. Be sure to subscribe. You won’t be disappointed.
He specializes in helping skinny guys how to build lean muscle mass and burn off the body fat that is covering their muscles.
