Female Bodybuilder’s Diet Plan

Part of a very effective female bodybuilder’s diet plan is eating the right foods to build muscles and stay healthy. Your bodybuilder’s diet plan needs to include big amount of protein from rich protein sources, such as clams, protein shakes, egg whites, and black beans. Your diet plan should also include rich-fiber foods, including those with complex carbohydrates.

If you want to establish a good female bodybuilder’s diet plan, you need to know the foods that are going to produce the best possible results. Having a balanced diet is as important for female bodybuilders as anybody else; however, if you want to add more muscles, you should take in more protein without adding unhealthy fat to your diet. Here are the five foods you should consider adding to your female bodybuilding schedule.

1. Protein shakes

Your female bodybuilding schedule should include three healthy meals a day, as well as healthy snacks between your three meals. The best thing to take in for a healthy snack is a protein shake. Protein shakes have different recipes and most female bodybuilders can choose one or two for their own preference. Basically, the protein shake include protein powder, skim milk, and flavoring such frozen or fresh fruit. When correctly prepared, your protein shake can be high-protein, low-fat addition to your female bodybuilder’s diet plan.

1. Egg whites

Eggs are known to be one of the best protein sources a female bodybuilder can have; however, eating whole eggs can increase the cholesterol level in your body and that is not healthy. Remember that you have to eat as much as 2 to 3 dozens of eggs per week. This is the reason why you should choose to eat egg whites only. You can get all the protein you need without too much cholesterol.

1. Non-instant Oatmeal

Building muscles is not just about increasing protein in your female bodybuilder’s diet plan. You should also have carbohydrates intake to give you much energy on your workouts. Oatmeal is one of them, especially when you are trying to avoid those high in preservatives and sugar.

1. Black Beans

While oatmeal is a good source of fiber, you need more so you can be energetic throughout the day. Black beans are a good choice since they release the energy gradually so that it lasts longer. Black beans are also a good source of protein, a good source of carbohydrate, and a versatile ingredient for your female bodybuilder’s diet plan.

1. Flaxseed

No female bodybuilding workout plan should exist without flaxseeds. Flaxseed can be ground in a coffee grinder and just sprinkle than on your salads or bake some tasty bread with them. You need to eat flaxseeds because they are rich in fiber and high in omega-3 fatty acids which are really healthy for you.

Part of a very effective female bodybuilder’s diet plan is eating the right foods to build muscles and stay healthy. Your bodybuilder’s diet plan needs to include big amount of protein from rich protein sources, such as clams, protein shakes, egg whites, and black beans. Your diet plan should also include rich-fiber foods, including those with complex carbohydrates.

If you want to establish a good female bodybuilder’s diet plan, you need to know the foods that are going to produce the best possible results. Having a balanced diet is as important for female bodybuilders as anybody else; however, if you want to add more muscles, you should take in more protein without adding unhealthy fat to your diet. Here are the five foods you should consider adding to your female bodybuilding schedule.

1. Protein shakes

Your female bodybuilding schedule should include three healthy meals a day, as well as healthy snacks between your three meals. The best thing to take in for a healthy snack is a protein shake. Protein shakes have different recipes and most female bodybuilders can choose one or two for their own preference. Basically, the protein shake include protein powder, skim milk, and flavoring such frozen or fresh fruit. When correctly prepared, your protein shake can be high-protein, low-fat addition to your female bodybuilder’s diet plan.

1. Egg whites

Eggs are known to be one of the best protein sources a female bodybuilder can have; however, eating whole eggs can increase the cholesterol level in your body and that is not healthy. Remember that you have to eat as much as 2 to 3 dozens of eggs per week. This is the reason why you should choose to eat egg whites only. You can get all the protein you need without too much cholesterol.

1. Non-instant Oatmeal

Building muscles is not just about increasing protein in your female bodybuilder’s diet plan. You should also have carbohydrates intake to give you much energy on your workouts. Oatmeal is one of them, especially when you are trying to avoid those high in preservatives and sugar.

1. Black Beans

While oatmeal is a good source of fiber, you need more so you can be energetic throughout the day. Black beans are a good choice since they release the energy gradually so that it lasts longer. Black beans are also a good source of protein, a good source of carbohydrate, and a versatile ingredient for your female bodybuilder’s diet plan.

1. Flaxseed

No female bodybuilding workout plan should exist without flaxseeds. Flaxseed can be ground in a coffee grinder and just sprinkle than on your salads or bake some tasty bread with them. You need to eat flaxseeds because they are rich in fiber and high in omega-3 fatty acids which are really healthy for you.

How to Effectively Prepare for a Female Bodybuilding Competition

Even in the ancient times, people have been very concern with the way they look especially when it comes to their physique. It was in the 18th century that bodybuilding was introduced. It was not globally recognized at first but it gradually increased its prominence especially when different activities have been introduced.

Currently, there are numerous competitions all over the world with one objective – to recognize the bodybuilder who was able to maximize his muscle hypertrophy to the fullest.

During a contest, bodybuilders normally display their bodies in front of the audience and are rated by judges. Points are assigned to each contestant based mainly on their physical appearance. Maybe you are wondering how these bodybuilders prepare for competitions. How are they able to flaunt their gorgeous bodies?

Before you can even compete as a bodybuilder, you need to be familiar with the different areas of bodybuilding so that you can choose which way you would like to develop your body. There are 3 different areas – professional, natural and female bodybuilding.

A professional female bodybuilder is someone who has already qualified to compete with professional and sanctioned contests. This area is the most prestigious one and can be the highest place that a bodybuilder can reach.

Natural contests prohibit a bodybuilder in using any illegal substance such as steroids and diuretics to build their muscles. Just as what the competition name suggests, the bodybuilders would have to develop their muscles in natural ways. Before the competition proper, each contestant undergoes a urine test in order to make sure that there are no illegal substances taken to enhance the muscles.

The third is the female bodybuilding which started in the 1970s. More women became hooked into exercise trainings including weights during this time because it does not only develop a perfect and appealing body, it also helps prevent bone breakage and loss.

Now that you already have read through the description of each area, you are ready to start preparing for the competition. Of course, it would never be that easy especially if you are just starting. There are guidelines and pointers that you have to follow so as to quickly achieve your goals. Here are some of the tips that you should consider.

• There are various programs that you need to accomplish in order to have enough physical strength. It is best to consult a professional trainer for proper execution of the exercises.
• The preparation does not only focus on training, you should also take care of your stamina by eating nutritious food. Your meals should contain ample amount of carbohydrates for energy as well as protein for muscle development.
• If you will consult an expert trainer, you will know that there are dietary supplements that can help you see results faster. You just have to look for the right supplement that would work for you.

There are so many things that you have to consider when preparing for a bodybuilding competition. Aside from the nutrition, training and supplement, you also have to get enough rest. However, the most important requirement that you need to have is discipline. With discipline, you will definitely achieve your goals faster.

How to get 6 pack abs Fast!

Dreaming of a  sexy 6 pack abs? Well, this article will help you get started immediately. All you need is to follow a proper 6 pack abs diet program and do the 6 pack abs workout (”crunches”)

Step 1: The 6-Pack Abs Diet.

This is perhaps the most important part of obtaining that impressive 6-pack abs. You need to break up your 3 square meals a day (breakfast, lunch and dinner) into 5 or 6 mini-meals because this will jump starts your metabolism and burn away the extra fat. See the article on a sample diet plan

Stop eating fatty and processed food, and avoid simple carbs. Food such as white bread, pasta, soda, candy, chocolates, hydrogenated oils, fructose corn, etc are extremely bad health – and will destroy any chances of a finely tone 6-pack abs.

Instead, eat the foods that contain lean meat, complex carbohydrates, vegetables and legumes. For example, oatmeal, olive oil, whole grain breads, nuts, eggs, tuna, boiled chicken, fruits and vegetables, etc. Go organic where possible.

Step 2: 6 Pack Abs Workout

A good bodybuilder will focus on ALL muscle groups. However, for the purpose of getting the fabulous 6-pack abs, you need to focus on 3 different exercises, namely:

1. Cardio: 3-4 times a week, e.g. walking, jogging, swimming, etc. It doesn’t matter which cardio you choose, but the secret here is to do the cardio in quick bursts. This will burn the fat fast. For example, if you’re walking, walk for 2 minutes and then sprint for 30 seconds. Repeat this cycle 8-12 times. This has the extra advantage of enhancing the health of your lungs.

2. Weight Lifting – did you know that adding an extra 3 pounds of muscles is equivalent to burning as many calories as a one mile jog? You should aim to lift weights at least twice a week, about 30 minutes in each session.

3. Abdominal Exercises – The most effective abs exercise is the “Crunch”.

Here’s how you do it.

Lie down on the floor with your legs straightened. Then, bend your legs until the sole of your feet are flat on the floor. Next cross your arms so that each hand is touching the opposite shoulder. (*don’t put your hands behind your head as this will cause stress on your neck and spine). Then, slowly bend your waist, lifting your shoulders in the process. As your upper body is lifted off the floor, you should notice your abs “crunching”. Hold it for 5 sec and then come back down slowly.

*remember, Crunches are different from sit-ups. You need not sit up, just raise yourself sufficiently to get your upper body off the flooer.

Well, there you have it. Follow the above for 90-120 days, and you will soon see those fabulous 6 pack abs.

How to Gain Muscles Fast – Bulking Up

Here are 5 quick tips to help you gain bulk up and gain muscles in the shortest time possible. These tips were taken Vince DelMonte, a renowned bodybuilder, trainer and author of “No Nonsense Muscle Building”

Gain Muscles Fast Tip #1: Load up every 3-4 hrs

Load up with generous servings of wholesome food every 3 – 4 Hours. Common sense will tell you that if you always feeding your muscles, they will grow (make sure you’re doing your workouts as well – or you’ll end up putting on extra fat)

Without sufficient proteins, it will be impossible for them to develop mass and grow. Eat generous portions of foods like lean meat, tuna (in water), and organic vegetables, nuts and seeds. Avoid fatty foods, high in sugar food, simple carbs and processed.

Your diet is one of the biggest factors (the others being your weight training program and your lifestyle) that will determine your bodybuilding success.

Gain Muscle Fast Tip #2: “Go for the High Load Workout”

In short, this workout technique requires you to get into the gym, train hard and get out fast!

A typical gym workout calls for 20 sets or more. In contrast, a high-load workout is only 10 – 12 sets, but remember to push yourself to the max without injuring yourself.

(* do not use weights that are too heavy, especially if you’re just starting out!)

In this “bulking phase”, your goal is muscle growth, so avoid high volume work. Don’t spend hours at the gym – train hard and get out fast!

Gain Muscle Fast Tip #3: Focus on Compound Exercises.

The key to notable muscle growth is to engage your whole body as much as you can in every exercise you do. Compound exercises are those that engage the main muscle groups simultaneously and work your entire body.

Here are a few examples of compound exercises: Rows, Lunges, Presses, Squats, Body lifts and Deadlifts.

This is very effective for gaining muscles mass fast (i.e. bulking)

Gain Muscle Fast Tip #4: Get your Technique right

Bodybuilding isn’t just going to the gym, do some presses, lift some weights and hope for the best. You need to have the right form, i.e. get the techniques right.

If you cheat form, you’re setting yourself up for failure. If you’re serious about bodybuilding, then you must learn the proper form. There are many books, videos and trainers to help you get started on the proper form.

Gain Muscle Fast Tip #5: Get Sufficient Rest

This is fact that not many bodybuilders are aware of – but your muscles grow NOT during the workouts, but during your rest period. So, it’s vital that you schedule rest periods in your workout sessions and don’t overdo the training!

(After a hard training session, take simple carbohydrates to replenish the glycogen level so that your body has sufficient energy to recoup and rest. For more info – read this truth about carbs for bodybuilders article)

Finally, don’t forget to get sufficient sleep every day. Get at least 8 hrs of sleep each day. It is during our sleep that our bodies heal and rebuild itself.

Summary:

Get in the gym (train hard by doing Compound exercises using the proper form), eat a proper diet every 3-4 hours and get plenty of rest. 8 hrs of sleep is mandatory. Repeat this entire process over 3-4 months and you will see noticeable results.

Choosing your Bodybuilding Equipment

There are many types of bodybuilding equipments – each machine are designed and built for specific purposes to help bodybuilders improve various aspects of their bodies.

For example, there are exercise machines that works on the abdominal area, and there are exercise machines that help bodybuilders enhance their resistance and strength. The first step before you purchase any bodybuilding equipment is to decide what you want to achieve.

Here is some common equipment:

• Dumb-bells (free weight). These are great for conditioning your body. Lifting weights regularly will set you on the right track to great looking muscles.

• Weight Bench. These machines make weight lifting more efficient as well as reduces the risk of injury. Comprehensive training programs usually includes weight benches to obtain optimal results.

• Stationary bike. This machine is great for shaping and toning your leg muscles. It’s relatively cheap price, and compact dimensions make it a favorite among bodybuilders.

• Stair steppers. This machine is a favorite for toning and building muscles on the legs, thighs and butt.

• Treadmill. The treadmill is an option if you want to walk and run without leaving home. Ideal if you live in the city, but if there is park nearby, I would recommend going out for a fresh air.

Tip: When buying bodybuilding equipment, you must be prepared to invest a fair bit. Cheap exercise machines break down easily, and do not provide satisfactory workout results. If you are serious about bodybuilding, then save up to purchase good quality machines that can guarantee results.

If have budget constraint, then consider going to the gym. You may pay more in the long run, but for a reasonable monthly fee, you have access to the entire range of bodybuilding equipment – which would easily cost you thousands of dollars if you were to buy them.

Weight Training Warm Up

Before you hit the gym for your weight training, you must warm up first. Proper warm up exercises will take only minutes, but the benefits are enormous, i.e.

Here are some benefits of warming up:

• increasing your body temperature

• increasing synovial fluid in your joints (synovial fluid is a thick, stringy fluid whose main function is to lubricate your joints)

• Expanding the capillaries in your muscles – more blood flow, more oxygen

• Increase metabolism to adjust to heavy loads.

• Helps prevent injury and makes your training session more efficient.

*note: Do not stretch before you have warmed up. I know, you were told differently in high-school. You were told to stretch and then do your laps. Well, that practice is flawed does little to enhance performance. A “warm” muscles is more flexible and less prone to injury during the workouts.

Ok, let’s dive in.Your warm up routine should consist of:

Cardio Exercises.

The purpose of cardio is to increase your body temperature. Jog around the blog once or twice, or if you have the treadmill, get on it for 10-15 minutes. This will increase your body temperature as well as increasing your metabolic rate.

Stretching.

Once your body has warmed up, it’s time to stretch. This will “loosen” your joints and muscles and will prevent injuries during your workout.

Focus on the areas that you plan to work on that day. For example, if you plan to work on the upper body, here are some recommended stretches:

- Pectoral/deltoid stretch
- Triceps stretch
- Overhead triceps stretch

Note: be careful not to overstretch – stretch just enough so that your muscles are ‘loosen’.

Calisthenics.

Calisthenics are a form of organized exercise that consist of a variety of simple movements – performed without weights or equipment. The goal is to increase body strength and flexibility using one’s own body weight for resistance. They are usually conducted in concert with stretches.

This will warm up different muscle groups in your body and prepare them for a proper workout out later. Here some calisthenics that you can do:

- Push ups

- Chin ups

- Body squats

- Lunges

Final note – once you’ve sufficiently warmed up, and stretched – you may be tempted to start right away on your first set.  Don’t!

I would recommend you finish your warm up by doing a few reps with gradually increasing weight. This will ease you slowly into your actual workout and make your bodybuilding session more effective as well as reducing the chances of injuries.

Benefits of Bodybuiding

Bodybuilding seems to be the in-thing nowadays. I’m not surprised as it offers many benefits. It used to be a ‘male-only’ thing – but nowadays, many women has taken to bodybuilding as well.

In fact, many people are turning to bodybuilding as part of their daily exercise. The rational is this – since I need to exercise to keep fit, why not do a little extra to get those fabulous abs and ripped muscles? Make sense doesn’t it?

Here’s a quick list of benefits of bodybuilding:

• Keeps your body well toned and build lean muscle mass.

• Increases strength and endurance

• Stimulate blood circulation and boost your immune system

In addition to these physical benefits, it is also a great self-esteem booster. Bodybuilding teaches self discipline and perseverance as one has to follow a strict diet and regular training sessions. You gain a sense of accomplishment at each step along the way.

If you’re not into competitive bodybuilding, you can afford to be more relax and choose a more relax training schedule. You could also “cheat” a little more in your diet – see this article on bodybuilding diet tips (item #3)

Health and Fitness and bodybuilding do go hand in hand. You can be healthy and look great at the same time.

Finally, you can have your cake and icing as well … FIGURATIVELY of course!

Bodybuilding and Steroids

Steriods are illegal bodybuilding competitions, but the use of steroids is not illegal per se – if you’re not into competitive bodybuilding.

There are many amateur bodybuilders, sometimes, even the pros do use steriods to help them achieve their goals faster.

However, you must ask yourself – is it worth it?

Steroids may ‘artificially’ boost the muscle gain in a short period – but what about the side effects? Many doctors and professionals concurred that the use of steriods will actually damage your body in the long run, i.e. steroids can put undue strain to your heart and other vital organs.

One has only to look at the highly publicised cases of some high-profile individuals who have died as the results of taking too much steroids.

I strongly advise you to stay away from steroids – the reason why you took up bodybuilding is because you love your body and want it to look its best – why destroy it with steroids?

Go for natural bodybuilding – follow a proper diet plan, workout in the gym and get plenty of rest. This method may be slower, but it’s proven and it’s safe.

Best Bodybuilding Routine

The best bodybuilding routine is one that is specifically tailored for you according to your goals and needs.

You may be tempted to follow the routines of those bodybuilders with hulking physiques – but you must remember that these people have been training and doing those routines for years. I’m certain they did not start out with their current routine.

So, be rational and patient. Work out a routine that suits your current physical abilities and slowly build up from there. Otherwise, you may end up spending more time recovering from muscle injuries instead of training.

Bodybuilding is not something that happens overnight – you need to lay the foundations first with a good diet, appropriate routine and sufficient rest. You must think long-term in bodybuilding – starting off with a light training  and slowly progress by adding to your routines as you bulk up.

So, to summarize, the best bodybuilding routine is one that is customized to your current physique and according to your goals. In time, you will achieve the desired bodybuilder’s physique

Bodybuilding and Alcohol

If you are a bodybuilder or if you’ve just taken up bodybuilding, you will need to control your intake of beer (or any alcoholic beverages). This is because alcohol inhibits your body’s natural abilities to heal after a workout session – and it may also cause other health related complications that’s detrimental to your bodybuilding.

Research has shown that alcohol consumption reduces the body’s aerobic capability, endurance, recovery time after a stressful workout. It also stops the body’s ability to metabolize fat.

In other words, alcohol prevents your muscles from getting the necessary oxygen and nutrients it needs in order to recover from the small tears and pulls. The bloodstream is the main conduit that takes oxygen and other nutrients to the muscles, and if it contains alcohol, it will severely diminish its ability to deliver the necessary oxygen and nutrients to your muscles.

This will cause a much longer time for you to recover from your workout and your training will also be less effective.

Does this mean you can no longer enjoy a cold beer with your buddies if you decide to take up bodybuilding? Well, I always believe in moderation. If you simply cannot do without an occasional beer or two, then plan for it.

For example, if you have scheduled a block of 3 -4 days rest in a row, then day 2 is good time to go for a drink with your buddies.

BUT drink in moderation!