In bodybuilding, bulking up means gradually increasing body weight to match a weight division professionally, or simply to acquire a heftier physique. Professional bodybuilders often bulk up during the last few months before competition, especially those who are competing in the higher weight divisions. In professional bodybuilding, bulking up is achieved by increasing carbohydrates and protein intake. There are some debates surrounding the efficacy of bulking up in the last months before competition, though many bodybuilders continue to do so as part of their training regimen.

Concepts in general nutrition

Bulking up is done by increasing the intake of specific macronutrients. What are macronutrients? Nutrients are divided into two classes:

macronutrients and micronutrients. Macronutrients are well known nutrients that generally make up the bulk of what we consume on a daily basis.

Macronutrients include:

• Carbohydrates
• Protein
• Water
• Oils & fats

Water is considered a macronutrient because it provides the following to the bodybuilder:

• Internal regulation of the temperature of the body

• Lubrication of the digestive system

• Aids in digestion, absorption and distribution of nutrients throughout the human body

For beginning body builders, fats & oils are eliminated to bring down the fat and lean body mass ratio. The ideal percentage for males is twenty five percent. Often, males who lead sedentary lifestyles have more than forty percent of body fat as opposed to their lean body mass.

Total athletes or those that are “born athletes” have between five to ten percent body fat. The rest is lean body mass- achieved through a discipline physical regimen and specialized diet.

How to bulk up

One of the first things that you have to do if you want to increase your bulk as a bodybuilder would be to increase your intake of protein. How does one increase the intake of protein proportionately? To obtain the maximum benefits of bulking up, simply multiply your total weight in pounds by 1.5. 1.5 represents 1.5 grams of protein from lean meat or vegetable sources.

Let’s say Johnny Stone weighs four hundred pounds and he wants to bulk up to look even heftier than he already is in the upcoming local bodybuilding competition. Four hundred pounds multiplied by one point five is equal to six hundred. So six hundred grams of protein is the requirement for Johnny Stone.

If you think this figure is quite high, and you would probably have problems digesting this large quantity of protein in one sitting, then what you can do is to split the requirement by eating numerous small meals a day. Choose your protein source, estimate the average yield per portion, and start on that new protein requirement today.

Bulking up means removing excess oils from your body. You can help your body naturally by consuming more fiber. A note of warning though, when you attempt to increase both protein and fiber at the same time. Fiber (especially those that come in powder form that are mixed with water) can coat the stomach, making you feel fuller. Avoid products that have this effect because they would reduce your capacity to consume protein.

Benedict Smythe
http://www.articlesbase.com/health-articles/the-truth-about-bulking-up-an-assessment-681405.html

http://www.nutritionexpress.com/Supplements/

if so which ones
or should i take
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i also want to gain some muscles should i take

http://www.nutritionexpress.com/bodybuilding/

Take a whey protein. and workout.

Many people want to know how to build muscle mass for one reason or the other. They search various sources to know how to build lean muscle mass and start following the most attractive program without confirming suitability of that program. As a result inspite of spending their hard earned money and doing rigorous workouts, they don’t get expected results.

At last such people become bored from switching over from one program to another and loose their interest in building muscle mass. Before following the latest fast way to build muscles fad, you need to analyze your physical requirements, environment you are exposed to, genetic characteristics, personal limitations and the available time etc.

Due to involvement of so many factors, an exercise schedule devised for building muscle mass of a person can’t be suitable for another person. Hence, develop your own program for building muscle mass with the help of a qualified and experienced trainer and follow this program with determination and commitment. Maintain a progress chart to review the results of particular mass gaining exercises. The results of any program devised to gain mass can be improved multiple times by following a professionally prepared diet chart. Now, I am going to tell you to develop some eating habits for improving the results of ongoing muscle mass building program:

• Eat after every 3 hours- By supplying vital nutrients constantly to your body, you enhance metabolism as well as stimulate muscle building.
• Eat 4-6 small meals a day- Habit of Eating big meal in a single sitting may make your body more prone to fat storing. This tendency may counter the results of your muscle mass building activities.
• Post workout nutrition- It is must to have good nutrition just after workouts done to gain mass otherwise all your efforts will go waste. Easily digestible protein shakes are considered good for supplying instant energy and to rebuild torn muscle tissues.
• Concentrate more on quality of foods- There is no use of muscle mass building exercises unless you eat healthy foods containing lean protein, complex carbohydrates and essential acids. To calculate the needed quantity of protein and carbohydrates, you may use following quote as a thumb rule: ‘Around 2 grams carbohydrates and 1grams protein are required per pound of total body weight.’
• Drink water in sufficient quantity: Sufficient presence of water in your body improves the results multiple times.

If you do not have the time or money for a personal trainer then click below to get an online virtual trainer with one of the nets most popular bodybuilding guides that can have you packing on muscle before you know it!

http://www.102tips.info/bodybuilding

Frank Croft
http://www.articlesbase.com/bodybuilding-articles/how-to-build-lean-muscle-mass-for-your-body-type-736451.html

Building muscle and losing fat is 80% behavior and only 20% know-how.

So by taking the steps of accepting responsibility, identifying specifically what you want to achieve, and choosing to make the commitment to go after it, our natural progression of movement leads us to the point of taking action to achieve your dreams.

In fact, procrastination is the killer of your dreams.

After you identify what you want, you must start heading towards those goals in well-thought out and planned action steps.

When I chose to go full steam ahead with competing in a bodybuilding show, I still had to take action and move towards my goal.

After putting all of my goals and a schedule on paper, I still had to put one foot in front of the other and actually start the physical process of getting ready for the show.

I had to do the shopping for what little food I could eat. (Dieting for a bodybuilding show is extremely different than dieting for long lasting and permanent weight loss. I actually advise people to eat MORE if they want to lose weight for the long term.

It just has to be more of the good stuff, more often. Not more of the junk food. So if I scare you with my talk of eating very little, I am simply making reference to my bodybuilding competition, which, unless you are a glutton for punishment, I wouldn’t recommend

I had to get to the gym each and every day. I had to perform my weight training routine. I had to perform my cardio routine. I had to practice posing. I had to shave my body hair and start tanning.

I had to take consistent action each and every day towards the goal I had set for myself. All the planning in the world is useless if you fail to act upon those plans you have.

I am sure you’ve heard the saying “Good things come to those that wait,” but I’m sure that those things are just the leftovers from those that hustle.

To get what you want, you have to go after it.

Procrastinating and not taking action will destroy any chance you have of attaining your best body ever.

But there is also another reason why people do not reach their fitness goals. It’s because the act of doing something at this moment is more painful than the pleasure of doing nothing.

Getting up early to go jogging is more painful at that moment than being a bit overweight in the future.

That’s why it is so important to find the specific reasons you want to lose weight. They have to be so wanted, that you will put up with short-term pain to receive long term pleasure.

Soon, by linking up all that pleasure to what you are going to look like, feel like, and be like when you lose weight will begin to have an influence on those things you have to do right now to lose weight.

Meaning, every time you have to do a cardio session, or a weight lifting session, you will begin to link pleasure with doing it and pain with not getting it done.

We’ve all had the experience of linking pleasure with doing something and pain with not, or vice versa.

It will be painful to finish up that report for work when we could just sit back and watch the game on TV.

Have you ever gotten an advanced notice from a teacher about a research paper that would be due in three weeks?

Did you go home that night and start the paper? Of course not. Did you do it over the first weekend? Nope.

If you were like me, you probably started it three days before it was due. Why? Because it was more painful doing it early and more pleasurable putting it off.

But what happens now that the deadline looms and gets closer? It is more painful putting it off and more pleasurable (passing the class) finishing it.

The role has reversed, what once was pleasurable procrastinating has become painful.

So to attain your best body ever, you must realize that procrastination can mean the difference between success and failure.

The Law of Momentum is one of the most powerful laws you can use to achieve your goals. On the other hand, the Law of Inertia is one that can sabotage any likelihood of you achieving your best body.

Simply put the Law of Momentum states that a body in motion will stay in motion unless acted upon by some outside force.

The Law of Inertia states that a body at rest will stay at rest unless acted upon by some outside force.

You can have and achieve anything you want in life if you are willing to take action to go after it.

This is what I did in my own life, I set out on a journey to discover how and why certain people were able to achieve great physiques. I knew that I too could achieve similar success if I just copied some or all of what they did.

I spent close to 2 years reading book after book on nutrition, exercise physiology, success, goal setting, and anything else remotely related to achieving physical health as well as success.

But all of those books would have been useless if I hadn’t taken action and used what I read.

When you begin to take action, you will start the process of picking up momentum, like a snowball that gathers more snow as it rolls down the mountain.

Failure or success in building muscle or losing fat is not an overnight occurrence. It is an accumulation of small successes that add up. It happens one step at a time and one workout at a time. If you are persistent, you will be successful.

The Law of Momentum will keep you moving forward as long as the drive and determination are still there.

Of course, the Law of Inertia is lurking in the background, coaxing you and telling you how easy and satisfying it would be to just stay on the couch and not move.

This is why taking the first step towards weight loss is so hard, the Law of Inertia is holding you back.

Fear can paralyze you and prevent you from taking any action at all. That’s why it’s important to have a well thought out plan that you can take simple, small steps to build some momentum.

Once you get going, the Law of Momentum makes it easier to keep going.

When you start seeing “proof positive” results with your own body, the internal motivation to continue becomes almost unstoppable.

So get clear about what you want and start taking action TODAY!

Shawn Lebrun
http://www.articlesbase.com/fitness-articles/taking-action-to-build-muscle-and-lose-fat-10093.html

Today we’ll speak about 3 exercises to improove greatly your strenght and stamina!

We’ll speak about squats, deadlifts and bench press!

From wikipedia: The bench press is an open-chained form of free-weightlifting. The physical exercise is one of the three powerlifting events (with deadlift and squat), and also used in bodybuilding as a chest and triceps exercise requiring a great deal of stabilizers. It is intended for the development of the chest, or pectoral muscles, anterior deltoids, serratus anterior, but a variation exists for the triceps.

So you see that one exercise involve so many muscles in the load. That’s why it is so important to do this exercise and with maximum possible weight. The better frequency to do this exercise is once a week. It is important for natural bodybuilder to have more time to recover than for a steriod mutant!

The same situation with the last two exercises. They are extremely useful and involve all the muscular system of the whole body. So doing just three exercises we work over all the muscles. So there is no risk of overtraining! And you grow bigger and bigger!

P.S. Why the muscles do not grow?

There are two possible answers:

1) You do not obtain the positive muscular breakdown

2) Yo do not eat enough protein and carbohydrates

That’s all! It is simple, but it is true, you should always keep it in your mind if you are going to be really big and strong Eat five or six times a day – it is neessary to get more nutrition to stimulate the metabolism and anabolism as well. And you must go to the gym as to the war. The war with your weakness, fear and laziness.

Kam
http://www.articlesbase.com/muscle-building-articles/powerful-exercises-to-build-your-muscles-133799.html

I think it should be clear for everyone, that using cardio is essential for weight loss. It seems at last people realise that diets can´t work all by themselves. That is very good indeed. But there is so much confusion about cardio training in general. On expert says you should do steady state training, the other suggests intervals and so on. The average people are so confused that they muck up their cardio training.

A BIG reason why so many people fail to lose weight with cardio is that, they just don´t burn enough calories. People worry so much about what exercise or workout they should use. It is just silly if someone walks on the treadmill only a few miles per hour for 30 minutes and thinking that with “X” duration completed, they are assured to get the results they want.

Then there are the other group of folks, who do very short and intense workout, that they read in some bodybuilding magazine. Just because the workout is high in intensity and it is performed in intervals, they too think they are assured to get the results they want.

You don´t have to be a genius to figure out that you lose fat if you have a caloric deficit. So you need to burn more calories than you consume. It is very important to know how many calories you burn, not how you do it.Total calories burned is a product of INTENSITY times DURATION, not intensity OR duration.

If you focus to much on the intensity or to much on the duration, then you end up with fustrating results. The only way to find out what is the perfect cardio workout for you is to test it. Some like a more intense workout and some like a steady, but longer workout.

At the end of the day it does not matter what calories you burn or how you do it. What matters is how many calories you burned during the day.Remember that nutrition is the foundation on which every fat loss program is built. Many people increase their food intake at the same time as they start a cardio training program and that is a big mistake. Basically you put back all the calories you burned in the gym.

To lose weight you have to burn more calories then you consume. And cardio burns calories.

Simple!

Rando Meresmaa
http://www.articlesbase.com/fitness-articles/cardio-workout-for-weight-loss-what-mistakes-you-could-do-728436.html

Expert: Paul Vinson
Contact: www.paulvinson.com/
Bio: Paul Vinson has 20 years of experience as a professional bodybuilder.
Filmmaker: Ian Bounds

Duration : 0:3:22

Technorati Tags: biceps, bodybuilders, bodybuilding, building muscles, lifting weights, muscle growth, muscles, strength training, weight training, weightlifting, working out, workouts

Long before Arnold Schwarzenegger ran for governor of California, physical fitness was at the forefront of his career. He won a succession of bodybuilding titles from 1964 to 1970. He had been named Mr. Germany and Mr. Universe by the age of twenty. Schwarzenegger brought bodybuilding to the national spotlight, when he won the Mr. Olympia title, holding it from 1970-1975 and 1980.

His acting career took off with the successful Conan the Barbarian with Schwarzenegger in the lead and chosen specifically for his perfect physique. In 1997, he was proclaimed the greatest bodybuilder of the 20th century, and the Guiness Book of World Records named him “the most perfectly developed man in the history of the world”.

Among his many business ventures, Schwarzenegger owns World Gym Enterprises and All Star Fitness Products, and is co-responsible for the Arnold Classic Pro Bodybuilding and Fitness shows. Additionally, he headed the Council on Physical Fitness and Sports for former President Bush.

Is it any wonder that, as governor for the state of California, Schwarzenegger wants California schools’ students to exercise more, eat better, and be more physically fit. To that end, he has issued a challenge to all California schools’ students in order promote an increased level of physical activity.

He wants all kindergarten through 12th grade California schools’ students to run, jump and squat for 30-to-60 minutes a day, at least three times a week for the next four weeks. The incentive — the school with the highest percentage of participation at the end of the four-week challenge wins a new fitness center/gymnasium. The next eleven school runner-ups will each receive $1,000 with which to purchase fitness equipment.

Schwarzenegger’s promotion of healthy California schools’ students doesn’t end there. Two bills have been introduced to improve school nutrition, effective July 2007. One bill requires all foods sold in California schools’ vending machines to meet high nutritional standards, regulating the number of calories for both fat and sugar. The second bill limits the type of drinks sold at California schools to water, milk, and some fruit and sport drinks that are low in sweeteners.

Not only is Schwarzenegger big on physical fitness and its benefits to California schools’ children, who are among the nation’s growing obese statistics, but a statewide review on physical fitness within the California schools was released last November 2006. The findings were atrocious.

The study found that nearly half of the California school’s ninth graders could not briskly run one mile. Almost 1.4 million California school’s students were tested in fifth, seventh and ninth grades. Less than a third met all minimum benchmarks for body fat, abdominal strength, and flexibility.

Governor Schwarzenegger is doing what it takes to help California schools’ students become and stay physically fit. If children do not do it while in school, it can affect their entire adult life with obese-related illnesses and health problems.

Parents, teachers and California schools interested in participating can register online and track their schools’ progress against other California schools at: www.calgovcouncil.org.

Patricia Hawke
http://www.articlesbase.com/k-12-education-articles/governor-schwarzenegger-issues-challenge-to-all-california-schools-students-102397.html

Getting in shape is always on the top of goal lists for many people. But putting together a successfully workout routine can be stressful to say the least. You have a lot of different areas to think about and getting even one of them wrong can really affect the others. To build a successful routine you need to first be aware of all of the areas of a successful program so that you can properly address each one.

The first area to keep in mind is the one of nutrition. That is right you cannot have a proper program that will help you lose weight and get in shape without paying some serious attention to the area of nutrition. You need to first take an honest look at where you are at and then plan a map to get to where you want to be. You need to figure out how much of your body weight is fat and how much is muscle or lean mass. Then calculate how many calories you are going to need to take in while accounting for the activity level of your workout. Once you do that you can then address the proper forms of food and make sure you plan meals that consist of natural foods and avoid any and all processed junk. The more natural the better. Remember the better you have this leg of your routine the better you will do in the other areas.

The second area to watch is the actual workout itself. I strongly suggest you build a routine that includes both cardio work and resistance or weight training. Even women need to incorporate weight training or resistance (even just bodyweight) exercise into their routine. The act of adding some lean mass and shaping your body will help to burn fat in the long run. Do not be afraid that you are going to bulk up into the incredible hulk overnight. The guys and gals on those hardcore bodybuilding magazines did not get that look from just doing a little bit of resistance training. You have nothing to fear if you just want to get in shape.

Finally no workout program is complete without accounting for proper rest. This is actually one of the most overlooked areas of working out for most people. Generally people think of only diet and training when they think of getting in shape. The truth of the matter is that your body cannot get in shape without proper rest. You spend a lot of time working out and actually tearing your body down when exercising so the only next logical step is to rest in order to recover. Make sure you plan the rest in your routine with the same effort you plan the work. All it takes is some time management.

Addressing all of these areas will assure you more success than the average person that starts a routine and quits in the first few weeks. Make sure you are not one of those guys!

Jill Hudson
http://www.articlesbase.com/health-articles/3-secrets-to-a-successful-workout-routine-729943.html