Body Building and YOU

Guide to Burn more Fat

2009-02-12T14:33:00.000-08:00

I was reading my Oxygen magazine, when I came across this great article on BURN MORE FAT. It is a guide to boosting your metabolism and shedding fat 24 hours a day 7 days a week. Follow this all day guide to maximize your calorie-burning potential.

6:45 a.m. : Take a supplement
When your body isn't getting enough from your diet,take a multivitamin,fish oil or vitamin D. These will really help to get your day started. Make sure your choose quality supplements. Supplements that are free of metals and pesticides.

7:00 a.m.: Eat some PROTEIN

"By eating breakfast, your literally breaking the fast, which will jump start your metabolism and keep it going throughout the day," says Melissa Hershberg,MD. Include a source of protein, since it burns hotter than other nutrients and requires your body to work harder to digest it. Basically, you burn more calories. A great source of protein is Whey protein. Also you can opt for egg whites or Cottage cheese for breakfast.

9:00 a.m.: Have a cup of GREEN TEA

If you are dragging a little bit and need to boost your energy try some green tea. Green tea has been shown to help people burn 80 more calories a day, says Davis Herber MD. Try adding in 3 cups of green tea a day.

10:00 a.m. : Make a little Snack

Try eating every 3-4 hours. A good eating "diet" is to try and eat 5-6 small meals a day. A few good ideas for snacks are : Celery with a little peanut butter. Cottage cheese with non-fat yogurt, Apple and string cheese, Cottage cheese with a little salsa. Or try some Hummus and carrots!!

12:00 p.m. : Take a walk or do some calisthenics during Lunch Break. Just get MOVIN!! But, make sure you leave time to eat. Grab a salad with some grilled chicken on it!

3:00 p.m. : Have a little Snack....Protein Shake...or try some hard boiled egg white ( you might not want to have these at the office..) Yogurt and Fruit. Remember this is a snack. So always watch your portions.

5:45 p.m. : Hit the Gym! Time to PLAY!!

Yay work is done now you can go to the gym and play. Release that stress from the day! Get in there and bust out some interval training. Aim for 40 minutes. Then see if you can add in another 20 minutes of weight training. Doing this you will surely rev up your metabolism and you will feel AWESOME when you are done!

7:00 p.m. : Dinner time try and add some spice!!

Try adding in some different spices. I can not live without cumin and Cayenne pepper! Add them to your chicken dishes. It is has been shown that adding in spices will heat up your metabolism. So try using cinnamon,cumin,pepper,garlic or cayenne! It will heat things up for sure!

7:45 p.m. : Clean up and Close up

Clean up the kitchen and close it down! Eating hours are OVER! Stop eating two to three hours before heading to bed. This way you give your food time to digest. Our metabolism slows down at night. So if we have any food that is undigested it will turn to FAT! So make sure you stop the snacking and munchies 2-3 hours before you "hit the hay!"

9:00-Time to unwind and relax

Take this time to relax and de-stress from the hectic day. Take a bubble bath. Enjoy a cup of tea (caffeine free..that is!) Or read a good book. Stress can be bad for your heart but it is also bad for your waistline. It has been shown that when stressed your body releases cortisol which makes you gain weight. So RELAX,RELAX,RELAX!!

10:00- BED TIME

Get your ZZZZZZ's! Studies have shown that lack of sleep results in weight gain. When you are tired you feel hungrier which makes you eat more. Not only that but, you crave sugar and carbs. So get your rest! Your body needs this time to recuperate! So stop depriving yourself of sleep!

I personally stick to a schedule similar to this and it has made a big difference in achieving my goals. Not only that but I feel GREAT!!! Try it out for a week...and believe me you will feel the difference. Keep up with it and within no time you will SEE a difference!!

Top Ten Bodybuilding Supplements. Number ONE: WHEY PROTEIN

2009-02-11T11:53:00.000-08:00

The #1 bodybuilding supplement that is essential in building muscle is WHEY PROTEIN! This is a supplement that you cannot live without! Whey Protein is the #1 bodybuilding supplement of all time. Did you know that whey protein is the fastest digesting protein, and it is the easiest to get your hands on. If taken before and after a workout, whey protein will boost muscle growth. Whey is also high in BCAAs ( the #3 best bodybuilding supplement) research has also shown that it contains small protein fragments called peptides, that increase blood flow to muscles. If you are looking for just one bodybuilding supplement to take, WHEY PROTEIN is the one!!!

Top Ten Bodybuilding Supplements. Number TWO: Creatine monohydrate

2009-02-11T11:24:00.000-08:00

Are you looking to gain strength and size?? Well, then this bodybuilding supplement is for you! You have probably heard about Creatine or creatine monohydrate and maybe you are currently taking it. Creatine is one of the most effective supplements in history. The numerous studies that have been done on Creatine poweder support its ability to boost muscle growth and strength. Creatine makes you stronger and keeps your muscles saturated with the fast energy they need to perform rep after rep. Creatine monohydrate also pulls water into the muscle cells, helping them to gain in size. Creatine powder has also been found to boost growth by increasing levels of IGF- in muscle. If you are looking for gains in size and strenght add creatine to your pre and postworkout shakes. Add about 3-5 grams daily. This is one of the great bodybuilding supplements! If you take Creatine monohydrate, please let us know how you have benifited from it. We would love to hear your feedback!

Top Ten Bodybuilding Supplements. Number THREE is. - BCAAs

2009-02-11T10:50:00.000-08:00

Top Ten Bodybuilding Supplements.
BCAA

Among the most beneficial and effective bodybuilding supplements in any sports nutrition program are branched chain amino acids. These are the essential aminos leucine, isoleucine, and valine.This group of three amino acids are very important for boosting muscle growth. Leucine is the most important among the three, as research shows it can stimulate protein synthesis, the process in the muscle cells that creates hypertrophy. Although the three work better together and provide a lot of benifits. BCAA as bodybuilding supplements also help boost insulin release,which is what you want to do after workouts to stimulate growth and help to drive nutrients such as amino acids,glucose and creatine into muscle cells. Studies have also found that supplementing with BCAA weakens the catabolic hormone cortisol during exercise. Taking BCAA as bodybuilding supplements around workout time helps decrease postworkout muscle soreness. Add BCAAs to your bodybuilding supplements. Take 5-10 grams of BCAA with breakfast or your pre and postworkout shakes, and a late-day meal. All of this will increase muscle growth

Top Ten Bodybuilding Supplements. Number FOUR- Benefits of Arginine

2009-02-10T13:38:00.000-08:00

Another great amino acid that is very popular among bodybuilders is Arginine. Arginine which has many benefits as part of you bodybuilding supplements. It is the main active ingredient in any effective NO booster on the market. When in the body Arignine is readily converted to NO,which regulates hypertrophy, enhances muscle strength and even aids fat loss. One of the most important benefits of Arginine , is its ability to dilate blood vessels. This increases blood flow to muscles and produces a bigger pump, as well as delivers more oxygen, nutritents and anabolic hormones. This is a great bodybuilding supplement. Add 3-5 grams to your bodybuilding supplements. Take before breakfast or take Arginine 30-60 minutes before workouts and 30-60 minutes before bed. Arginine has many benefits so don't forget it with your workouts.

Bodybuilding Transformation of the Week!!! A great bodybuilding workout Plan

2009-02-09T16:45:00.001-08:00

A great bodybuilding workout Plan.

I can across this Amazing Inspiring Bodybuilding transformation today and wanted to share it with you all!

Allison had a weakness for fast food. As do many people today. She say's she remembers her pant size slowly increasing. Until one day it hit her like a ton of bricks and she realized she needed to change so she changed and did it with some !

So that is what she did. She started off slow and educated herself on clean eating. This opened up a whole new world to her. Clean eating and bodybuilding supplements! She also needed to start a good bodybuilding workout plan. From that point on there was no stopping her. Allison had a want and desire to live a healthy life . Not only for herself but also for her children. She said "You just have to want it. It's something that no one else can do for you and there is no magic pill. You have to eat clean and you have to move your body. You have to explore and learn discipline from beginning to end. "

Allison went from 186 lbs to 133 lbs. Congratulations Allison on your amazing bodybuilding transformation! You truly are an inspiration!!

Her is a sample meal and bodybuilding workout plan of hers:

Meal 1:

3 egg whites

Oatmeal

Cinnamon

Small handful of berries

Meal 2: Post Workout

Protein shake

Meal 3:

Turkey

Whole grain bread

Small salad

Meal 4:

Apple

1 tsp natural peanut butter

Handful of almonds

Meal 5:

Fish

Green veggies

Meal 6:

Protein shake

Training Workout:

Monday: Shoulders & Abs

Front Dumbbell Raises: 3 x 12

Shoulder Press: 3 x 12

Lateral Raises: 3 x 12

Rear Delt Raise: 3 x 12

Air Bike: 3 x 12

Reverse Decline Crunch: 3 x 12

Hanging Leg Raises: 3 x 12

Side Plank: 3 x 12

Oblique Crunches: 3 x 12

Tuesday: Chest & Triceps

Dumbbell Flyes: 3 x 12

Cable Crossovers: 3 x 12

Incline Dumbbell Press: 3 x 12

Bench Press: 3 x 12

Dips: 3 x 12

Triceps Press: 3 x 12

Triceps Pushdown: 3 x 12

Lying Triceps Press: 3 x 12

Wednesday: Legs

Hack Squat: 3 x 12

Dumbbell Lunges: 3 x 12

Leg Extensions: 3 x 12

Leg Curls: 3 x 12

Jump Squats: 3 x 12

Thursday: Back & Biceps

One Arm Dumbbell Rows: 3 x 12

Lat Pulldown: 3 x 12

Seated Cable Rows: 3 x 12

Bent Over Barbell Rows: 3 x 12

Alternating Bicep Curls: 3 x 12

Hammer Curls: 3 x 12

Cable Curls: 3 x 12

Concentration Curls: 3 x 12

Friday: Plyometrics

Saturday: Cardio

Sunday: Rest

So with a solid bodybuilding workout plan and the eating and bodybuilding supplement she was a to transform her body.

Top Ten Bodybuilding Supplements. Number FIVE: BETA-ALANINE

2009-02-09T13:45:00.000-08:00

Beta-Alanine
Carnosine

Are you looking to increase your strength and Power?? Or are wanting to gain muscle mass and lose some bodyfat?? Beta-Alanine might be the supplement that you need to add to your bodybuilding supplements. In the body,this amino acid combines with the amino histidine to form carnosine. Research shows that athletes who take beta-alanine have levels of carnosine in their muscles. Study data indicate that taking beta-alanine with creatine helps to gain muscle mass and loss more bodyfat than when taking creatine alone. Take 1-2 grams of beta-alanine or carnosine immediately before and after workouts. These both are great bodybuilding supplements. Have fun with your workouts.

Top Ten Bodybuilding Supplements. Number SIX is. - CASEIN

2009-02-04T14:37:00.000-08:00

Casein protein is another one to add to your bodybuilding supplements. A lot of people do not know what the major protein in Milk is. The major protein in milk is something called casein-it is a extremely slow-digesting protein because it forms a gel in the stomach that is difficult for digestive enzymes to break down. Because those enzymes chip away at casein for up to seven hours, it provides a slow, steady stream of amino acids that inhibits muscle catabolism. It used to be recommended that casein protein be taken before bed and between meals, but never around workouts, new research shows that casein can help build muscle as well as slow its breakdown. So if your bodybuilding goals are to build muscle mass start adding it to your daily bodybuilding diet and start adding casein as one of your bodybuilding supplements to your post workout. Add 10-20 grams of casein to 20-40 grams of whey for post workout protein perfection. Also try taking 20-40 grams of casein right before bed. If you are really trying to pack on the pounds can drink 20-40 grams of casein in between-meals shakes. So number six of the top 10 bodybuilding supplements is casein.

Top Ten Bodybuilding Supplements. Number Seven is. - CARNITINE

2009-01-29T15:56:00.000-08:00

Carnitine is not only an effective fat-burner but also a powerful important part of your bodybuilding supplements. It helps to transport fat into the mitochondria of cells,where it's burned as fuel. Studies have shown that it not it not only enhances fat-burning during exercise but also during rest. Also, Carnitine promotes the storage of carbs as glycogen in muscle,which is critical for keeping your muscles full and large. Other studies have shown that numerous athletes and bodybuilders taking carnitine as part of there bodybuilding supplements enjoy enhanced energy levels,reduced fatigue and greater athletic performance. While working out at the gym the most interesting benefit of carnitine is that it has the ability to boost nitric oxide (NO) levels and number of testosterone receptors inside the muscle cells. The more of these receptors you have, the more testosterone that can bind to them and stimulate muscle growth. Is your goal to trim down and loss that layer of fat while keeping that muscle without losing energy?? Add this supplement to your list of bodybuilding supplements and you wont regret it. DOSE: 1.5-3 grams of canitine with breakfast,pre- and post workout shakes,as well as your last meal of the day.

Top Ten Bodybuilding Supplements. Number Eight is. - Glutamine

2009-01-24T09:43:00.000-08:00

Gultamine is a amino acid that should be on your list of bodybuilding supplements. glutamine helps promote muscle growth by increasing your level of BCAA (branched-chain amino acid) in muscle. Taking the glutamine as a supplement helps keep muscle glutamine levels high so you do not loose muscle mass. When taken before your workout glutamine stunts muscle fatigue, which most of the time builds up during your workout and decreases the ability of muscle fibers to contract. A glutamine supplement also boosts growth hormone levels. This make it a great supplement to take before bed time and after a workout. It can also increase metabloic rate and fat-burning both during your workout and during your rest. Glutamine is a must supplement for any bodybuilding program and should be anybodys bodybuilding supplements list. It should be taken with breakfast at 5-10 grams 30-60 minsutues before a workout and 30-60 minutes before bedtime.

Top Ten Bodybuilding Supplements. Number Nine is. - Fish Oil

2009-01-22T16:43:00.000-08:00

An important Bodybuilding supplement that should not be overlooked is Fish oil. It contains omega-3 fats and eicoapentaenoic acid and docosahexaenoic acid, which provide many health and performance benefits. These essential fatty acids reduce the risk of stroke and heart disease. It also provides other benefits for any exercise program. It can boost immune and brain function. These essential fatty acids also help prevent muscle breakdown,increase growth,enhance joint healing and contribute to fat loss.

Fish oil has many great benefits and can help you to achieve your bodybuilding goals. 80% of how we look and feel comes from what we are putting into our bodies so what supplements we use is important. It may seem like a small thing but believe me it has huge benefits!!Whatever your bodybuilding program is right now,do not delay start adding this into your daily diet! You won't regret it!The recommended daily dose is 1-2 grams of fish oil with 2-3 meals.

Top Ten Bodybuilding Supplements. Number Ten is. - MultiVitamin/ Mineral Supplement

2009-01-20T06:47:00.000-08:00

Are you surprised to see the multivitamin on the list? You shouldn't be. This supplement is a must when weight training, doing cardio, or any other bodybuilding exercise. Whether you goal is to lose fat, gain muscle, or both this supplement will give you the nutrient's you need. If you don't eat enough fruits and vegetable's it is especially true. This bodybuilding supplement provides the antioxidant's needed for muscle recovery and enhance overall health.

Taking a multivitamin will prevent any deficiencies in vitamins that could take away from any muscle growth. Having enough of these in your bodybuilding program, or any exercises program is a key component. A multivitamin will support muscle growth, metabolism, and strengthen your immune system. So take one of these great supplements once before a meal and it will help your overall routing and help you accomplish your workout goals.

kettle Bell workout. This is a great bodybuilding program,.

2009-01-15T13:42:00.000-08:00

Choosing the right bodybuilding supplement for the best gains.

2009-01-12T18:07:00.000-08:00

You need to build muscle, but there's 50 million, Bodybuilding supplements out there and you don't know where to start so which ones would you consider the top 10.

First of all, you don't necessarily need Bodybuilding supplements to gain muscle. However, they will definitely help you build muscle a lot quicker especially when weight training. Bodybuilding Supplements are simply tools to increase your muscle building potential. There are many articles on nutrition and supplementation . Most people start out with a multi-vitamin, protein, and creatine.

There are several types of supplements that make muscle grow, recover, and . Here's a list of the top supplement types people use to produce the best results:

Protein

Creatine

Glutamine

Multi-Vitamin

Natural Test Booster

HMB

Growth Hormone

NO (Nitric Oxide)

Anti-Estrogens

Protein Bars

Amino Acids

Methoxy, Ecdy

ZMA

So what does each one do and which is the best for you to reach the results you want. For the next thirteen days we will explain what each Bodybuilding supplement does and how you can tell if it is the best for you and to have on your Bodybuilding supplements list

Transformation of the Week~Weight training a key!

2009-01-06T16:00:00.002-08:00

Inspiring stories to get us motivated!!

How did she do it.

A little determination, dedication, discipline and believing in yourself. You have to be positive!
Eating Healthy
Exercise (Weight training and cardio)
The right bodybuilding Supplements
Consistency is the KEY! Having a great weight training program that you use every week. When you mix up the exercises that helps also.

Charla Cormier

CLA is a great bodybuilding supplement!

2009-01-05T17:39:00.000-08:00

Curb your sugar cravings while losing that unwanted body fat with CLA or better know a:
Conjugated Linoleic Acid!! I use the Bodybuilding supplement CLA and have noticed great results. To have cla on your Bodybuilding supplements list is a very good idea. CLA is a potent antioxidant, which is scientifically proven to help improve lipid profiles and enhance overall health. CLA is a naturally occurring free fatty acid found mainly in meat and dairy products. To the athlete looking to add more muscle and drop body fat, CLA is a unique discovery that will make accomplishing this feat easier and faster, all the while having positive effects on immune function and antioxidant status. To get that tone body make sure cla is on the Bodybuilding supplements you use for your workouts.

A great 6 Week Muscle Gaining Program

2009-01-02T13:51:00.001-08:00

I found this video on you tube. The clip has some great advice on bodybuilding and getting some great muscle gains and how to build muscle. It is a 6 week program that seems to work pretty good. I have not tried but I tried some of the techniques in the video and they seem to well.
Click Here!

6-Week Female Bodybuilding Workout!!!! There is some great advice in this clip

2009-01-02T13:49:00.001-08:00

Click Here!

TRANSFORMATION OF THE WEEK~Eating right and the right Bodybuilding supplements

2008-12-31T16:10:00.001-08:00

How did she do it here is her workout routine. Again weight training was big part of how she was able to achieve her body. The program worked great for her. The right Bodybuilding supplements were important.

Day 1:

Legs: 3 x Failure (Under 20 Reps)

Day 2:

Back: 3 x Failure (Under 20 Reps)

Triceps: 3 x Failure (Under 20 Reps)

Day 3:

Shoulders: 3 x Failure (Under 20 Reps)

Biceps: 3 x Failure (Under 20 Reps)

Day 4:

Chest: 3 x Failure (Under 20 Reps)

Transform YOURSELF With a new diet, excercise, and goals

2008-12-22T16:04:00.000-08:00

Before at 255lbs After at 135lbs

This is YOUR year!! 2009 is the start to a new YOU! What are your goals?? Do you want to shed that extra layer of body fat, run a race, or do YOU want to transform YOURSELF?!?!? Well, I have news for you. This will be the year that you follow through! The time has come that YOU stop making excuses for why you have failed in the past. The past is the past and YOU need to focus on the here and the now. Today. What I am going to do Today to help myself achieve that goal?? Let's face it if we put off what we can do today until tomorrow,tomorrow will never come! It's kinda like when someone says "My diet starts Monday" Well, you know and I know Monday never comes. So, what YOU have to do today is take 5 minutes. Yes, that is what I said 5 minutes. Take those 5 minutes and go to a quite spot and write down your top 3 goals.

Example:

1. Lose Body Fat

2. Eat Healthy

3. Run a 5k

So, that is it. You have written them down. YOU are 1 step closer to achieving your goals. Well, now that you know what your goals are, the question is how are you going to achieve them?? A goal without a plan is simply just a dream. Don't get me wrong, dreams are wonderful. But, You don't want to just dream about having that dream body or dream about running that race. No, You want to follow through and achieve these goals! Now that you have 3 goals written down. You are going to write 1 specific thing under each goal that you can start doing now to help move you closer to achieving your goal.

Example:

1. Lose Body Fat
2. Start taking the right Bodybuilding supplements

I will take 30 minutes 5 days a week and do some kind of cardiovascular exercise.

Start with baby steps. If you have not been physically active in awhile, start off slow. Get yourself out there and get moving. But, commit to doing something that will help move you forward in achieving your goal. Get excited, Get inspired!!! This is YOUR year!! YOUR year to transform yourself!! Check out some amazing inspiring transformations and many more at bodybuilding.com.

A NEW YEAR, A NEW YOU!!!

2008-12-19T15:39:00.000-08:00

Wow how time flies!! 2008 has almost come to an end. We are only a couple of weeks away from a new year. As this year comes to an end we can reflect on what has taken place. The goals we set and achieved and of course the ones that we did not reach. With every new year that comes..we all have a renewed energy of the changes that we will be making this year. Ah yes, the NEW YEARS RESOLUTIONS!! So what are yours??? Well, for the majority of people one of their resolutions usually has to do with something in the area of their health and fitness. Am I right?!?? So what are some of yours?? A goal to lose a few pounds, run a 5k ,eat better, build muscle, workout regularly or fit into your "skinny" jeans? The list could go on and on. Well, I figure with this new year approaching I would start a new blog on Body Building and You!! My name is Amanda and I am 31 years old and have a passion for fitness and health! My Goal is to share some of the knowledge that I have learned over the years and to share fun exciting new discoveries in the area of health and fitness. Also, to share with you which plan, programs and Bodybuilding supplements have worked for us.