Nutrition Information

If you are going to put a lot of time, effort, and money into training, you might wish to show off the end results in a bodybuilding fitness competition. These contests are held throughout the country and world and showcase some of the most physically fit bodies known to humankind. There are many levels of competition, so don’t worry if you aren’t Mr. Universe just yet-you can find a competition that is right for you. Any sort of contest does, however, require a dedication to training, including a healthy diet and lots of exercise.

The first thing you should do when you decide to begin competitive bodybuilding is to find a coach. It will be much easier to break into the competition world if you have someone with a little experience under his or her belt guiding you. With your coach, decide on a training schedule and diet, and choose whether or not you want to take supplements. Natural training is, of course, always best, but you may wish to take vitamins or other supplements to make sure your body is getting the nutrients it needs even if you cut some foods out of your diet.

Next, research some of the events held near you. Local events are a good place to start if you live in a big city. If not, you may have to travel some distance to find events, so plan accordingly. Some competitions have an entry fee, and all have different rules of conduct. In most cases, you will have an orientation session the day or morning before the event, but you need to be well prepared before this to avoid looking like a novice in front of the judges. Before the competition, you should not only train, but also learn to flex while you pose and still look relaxed. You may also want to tan, remove hair, and take other measures to help your body look as lean and sculpted as possible. Your coach, if he or she has participated in competitive bodybuilding, should be able to give you advice in these areas.

After the competition, evaluate your performance, good or bad. Nobody is perfect, but by learning from past mistakes, you can do better at future competitions. Keep your eyes peeled in the staging area-what are other competitors doing to help their performance? As soon as the winners are announced and the applause has died, head to the judges’ table. They are the experts and can give you a quick verbal assessment of your body and give you advice for your next competition. Be humble and listen to everything they have to say, both positive and negative. In no time, it will be you in the winner’s circle, and you can give advice to the new competitive bodybuilders in your area.

Tom Ambrozewicz
http://www.articlesbase.com/non-fiction-articles/becoming-1-beginning-competitive-bodybuilding-59028.html

These days athletes, in particular body builders are becoming increasingly more focused on supplementation as an important means to enhancing there performance and abilities both while training and during the recovery period between sessions.

The most difficult part of supplement usage can be actually buying the supplements. Staring at a wall of them all designed for different purposes and offering different benefits. Not only that but trying to come away from the store without having to take out a second mortgage on your house can be a real challenge sometimes!

For this reason, more and more people every day chose to buy their supplements online rather than from the local store. Here are some of the main benefits of shopping for your supplements online and some tips for your gettin the best quality that you can while suiting your own personal needs.

Price
The main reason for getting your supplements online for most people is the price. Online retailers are generally obliged to offer the same products at discounted prices as an incentive for shopping online as the concept is still not completely mainstream. Also with due dilligence you can check out many retailers offering the same product and make comparisons quickly and easily rather than having to drive from store to store to do it.

Convenience
With online supplement stores now highly equiped to process and supply orders you can have purchase them in a matter of minutes and having arriving at your door in a matter of days, all without leaving the comfort of your own living room! Do remember to check however, the details on matters of time, postage and delivery costs as they can vary from retailer to retailer. As well as convenience online supplement stores have the ability to showcase a larger range of products as they don’t have to physically store everything at a shop.

Now a few tips for you:

Do a few independent reviews first.

Find a site that reviews the product you wish to buy or look in some forums to see what is being said about the product from people who are actually using it rather than following the marketing hype of the companies selling the products. You can try doing a google search for “(desired product) review” or “(desired product) forum”. for a good place to start. Generally you’ll find the message to be slightly different from the marketing material to real peoples opinions but you will know the best products when you see the two of those line up.

Legitimacy and Safety.
A few other things you want to make sure is that the product is legitimate. Legitimate meaning one, that it isn’t registered as illegal by any sport governing bodies and two that it has come from a high quality, well reputed manufacturer. Don’t get me wrong, the majority of bodybuilding supplements fit this criteria well but it does always pay to check these things out.

Gary Stephens
http://www.articlesbase.com/non-fiction-articles/how-to-shop-your-way-to-bodybuilding-success-57423.html

i would like to find a manufacturer/supplier that can offer me a competitive price on things that i am able to sell here in America. i have a business here but i do not as of yet have a very good supplier. Does anybody have any suggestions for a good exporter?

You will find the manufacturers from a b2b website and even contact or order the products. You can visit http://catalogs.indiamart.com/category/medical-pharma.html to look for these suppliers.

It is a common realization now that supplements are very productive helpers in the world of bodybuilding. Discover how they can help each individual in their workouts and physical goals.

Body:
The bodybuilding fraternity has woken up to the realization that antioxidants and minerals are indeed helpful in fostering the positive development of the body and in many ways complementing the bodybuilding effort. Antioxidants have disease-fighting properties. They include vitamins C and E, minerals like selenium, manganese, zinc and copper. As a result of the abilities that they possess they must be included in the diet of any focused bodybuilder.

The antioxidants act by fighting the free radicals. Free radicals are actually types of chemicals that are produced in the body. These chemicals are responsible for causing permanent damage to the body cells. The presence of free radicals makes the body susceptible to various diseases including cancer, cardiovascular complications, and the effects of adverse aging and also diseases that have degenerative effects. The origin of free radicals is still unknown but studies have revealed that the incidence of these chemicals is brought about by some factors including exposure to extreme sunlight, radiation, stress, cigarette smoke and certain drugs.

Incidentally it is worth noting that continuous and regular exercise and also weightlifting serve to increase the amount of free radicals in the body. The reason for this is still undetermined. What is much more important is the realization of the various means you can use to ward off these chemicals. One sure way is to increase the amount of antioxidants in the diet. The first antioxidant that you can consider is Vitamin C.

This vitamin helps in the development of connective tissues. It is crucial in maintaining immunity, the fast healing of wounds and regulating the body response to allergies. Its antioxidant properties prevent the free radicals from breaching the walls of outer cells. Vitamin E is also another antioxidant that serves in preventing muscle damage and any ensuing problems that may be caused by free radicals. It serves to destroy the free radicals that are formed as a result of weightlifting therefore preempting possible muscle damage. This vitamin also prevents the destruction of red blood cells thus ensuring that all parts of the body are continually supplied with oxygen in the course of exercise.

Minerals in addition to vitamins are crucial in the sustained development, growth and repair of the body tissues. They facilitate the transport of oxygen to the cells, they facilitate proper digestion and they also help in homeostasis. Minerals also play an important role in maintaining a proper function of both the nervous and muscular systems.

As you examine the body tissues you will observe that there are fluids both in the cells and in between cells. These fluids contain electrolytes i.e. charged ions or minerals. These electrolytes or charged minerals help in maintaining the water balance on both sides of the cell walls. They also facilitate the contraction of the muscles. The most important electrolytes are potassium and sodium. The former helps regulate fluids inside the cells while the latter does the same outside the cell membranes. For an optimal balance of these processes the electrolytes must be balanced always.

Dane Fletcher
http://www.articlesbase.com/alternative-medicine-articles/antioxidants-and-minerals-and-their-role-in-bodybuilding-736411.html

What supplements should I take?

I haven’t taken them all, but NO Bomb is the SHIT (and easily the best one I’ve tried). Gives me a lot of energy and I have waaay better workouts when I’m on it. Most products with GlycoCarn (http://www.glycocarn.com) are great (which is in NO Bomb).

If you are new to bodybuilding, everything can be very overwhelming. The problem is if you ask a 100 people how to get started, you will get 100 different answers. I will try to answer some of the basic questions everyone asks:

Should I Join A Gym Or Workout At Home?

If you have access to a gym, this is definitely the best choice. There are too many distractions in a home. If you are a very discipline person, then working out at home may be an option. For the average person, home workouts do not last.

Once you decide where you are going to workout, you have to decide on a time of day that works best for your schedule. Try to pick a time that you know will have the least distractions. If you have a family and kids, try to get to the gym before work. Or see if you can get in a workout at lunch. Whatever you chose, just be consistent with your workouts.

An added benefit to joining a gym is you can work with a personal trainer and have a personalize workout routine setup for your body type. If you decide to workout at home, there are plenty of books and magazines that can help you setup a workout routine.

What kind of workout routine should I follow?

If you are just starting out, I would start out with a routine that hits each body part once a week:

Day 1: Chest/Back/Biceps

Chest:
Dumbbell Bench Press – One warm-up set of 15 reps followed by 3 sets of 12 reps.
Incline Bench Press – Three sets of 12 reps.
Dumbell Flyes – Three sets of 15 reps.

Back:
Lat Pulldowns To The Front – One warm-up set of 15 reps followed by 3 sets of 12 reps.
One Arm Dumbell Row – Three sets of 12 reps.
Low Cable row – Three sets of 12 to 15 reps.

Biceps:
Straight Bar or EZ Bar Curls – Three sets of 12 to 15 reps.
Alternating Seated Dumbbell Curls – Three sets of 12 to 15 reps.

Day 2: Cardio

Half hour on the treadmill or elliptical trainer.

Day 3: Shoulders/Triceps/Abs:

Shoulders:
DB Should Press – One warm-up set of 15 reps followed by 3 sets of 12 reps.
Lateral Raises – Three sets of 12 to 15 reps.

Triceps:
Cable Pushdowns – Three sets of 12 to 15 reps.
EZ Bar Skull Crushers – Three sets of 12 reps.

Abs:
Crunches – Three sets of 20 to 30 reps.

Day 4: Cardio

Half hour on the treadmill or elliptical trainer.

Day 5: Quadriceps/ Hamstrings/Calves

Quads:
Leg Press – One warm-up set of 15 reps followed by 3 sets of 12 reps.
Squats – One warm-up set of 12-15 reps followed by 3 sets of 12 reps.
Alternating DB Lunge – Three sets of 12 to 15 reps.

Hamstrings:
DB Stiff Leg Deadlift – One warm-up set of 15 reps followed by 3 sets of 12 reps.

Calves:
Standing or seated Calf Raises – One warm-up set of 15 reps followed by 4 sets of 15-20 reps.

Day 6: Optional Cardio

Half hour on the treadmill, elliptical trainer or fast walk.

Try to keep a journal of your workouts (including weights and times). This will help you keep track of your progress. Following the workout for a few months increasing the weights whenever you can. Try to keep strict form to avoid injury.

Should I use nutritional supplements?

Definitely! When you workout, you are breaking your muscle down. Your body requires nutrients to build the muscle back up. Building muscle is 10% working out and 90% nutrients/rest. You build your muscle when you are resting.

If I have to pick the top bodybuilding supplements, it would be in this order:

a)Multi Vitamin – Make sure your body has all the necessary nutrients, antioxidants and minerals to build muscle.

b)Whey Protein – Try to make sure you eat at least 1 to 1.5 grams of protein per pound of bodyweight if you are following a workout routine.

c)Creatine – Try for 5 grams of creatine a day. If you have a sensitive stomach, try Kre-Alkalyn.

d)Water – Water is not a supplement…but it is very important. Drinking lots of water keeps the muscles full and helps flush your body of toxins.

With the supplements listed above, also make sure you stick to healthy foods like oatmeal, egg whites, tuna, chicken, brown rice, vegetables, etc. If you need to cheat, do so in moderation. Try to stay away from processed foods, sugar and alcohol.

Eating small meals 5-6 times a day is more beneficial then 3 meals a day. It keeps your muscles fueled throughout the day.

By following the advice above, you will be well on your way to develop the body you dreamed about. The key to bodybuilding is consistency. If you stay consistent, you will succeed!

Warren Kuhl
http://www.articlesbase.com/health-articles/beginning-bodybuilding-questionsanswers-122993.html