Bodybuilding and Fitness for Men

Bodybuilding and fitness are something every man wants to do in order to get that buff and well defined body. The good news is that with patience and effort, guys can also get a physique worth showing off.

Alternate Cardio and Strength Training

Most guys make the mistake of focusing on just building muscles when their body obviously needs to lose some pounds. Muscles and weight loss are two different aspects of fitness so guys should make sure they do both. The best way to do this would be to schedule at least one day for cardio, two for strength/weight training and a rest day during the week.

3 Areas Of Focus Bodybuilding and Fitness for Men

Focus at Muscle Groups

The more muscles worked out at a given time, the better. Guys should use exercises that let them target muscle groups instead of just individual muscles. For example, instead of using weights for the biceps, do pushups on the floor instead. This doesn’t just pump up the biceps but also works on the core and legs.

Start Early

For guys, the best time to start working those muscles is between 16 and 18 years old. Studies show that this is the time when the muscle growth hormone is at its best. That doesn’t mean guys in their 20’s couldn’t do it but starting earlier would be best.

Fatigue the Muscles

Weight training creates microscopic tears on the muscles. The growth happens when these tears start to heal. So if the workout isn’t really tiring the muscles out or producing that dull throbbing, them it’s not working.

Remember that there is no damn shortcut. Some guys might think that becoming muscle-bound overnight by using steroids is worth it, but it’s not. Some celebrities and athletes may be using this stuff but in the end, bodybuilding drugs are still dangerous and could produce long term side effects.

Natural Bodybuilding Tips

Why do you need natural bodybuilding tips? Many people think that all bodybuilders do steroids and they are wrong. Doing steroids does give a bit of an advantage and will get you built in a faster way, but you don’t have to do steroids. You can take the natural route become what others would call a natural bodybuilder.

This article will tell you what you need to do to be a Natural Bodybuilder and stay off the “gear.”  We’ll also cover the best natural bodybuilding tips.

Also remember to not listen to the lies of the huge dudes at the gym. Most of the time they are going to tell you that they have never done steroids.

Natural Bodybuilding Tips

natural bodybuilding tips cardio

Cardio, Strength and Weight

Focus on these three pathways to bodybuilding. First, use cardio to lose all those extra fat in the body. Strength and weight training basically focus on a muscle or a group of muscles. Note that the exercises should be done at least three times a week on nonconsecutive days. This would give the body time to recover.


Resistance and Repetitions

The trick to building muscles is still the same – focus on repetitions. Builders should be able to pump up around 4 to 5 sets or at least until they get too exhausted. That burning feeling should rise up to indicate that the muscles have reached their maximum. Don’t push this since it might cause irreparable damage however. Increasing the resistance of the exercise equipment is also a good idea but builders should wait until they’re damn well good enough to do it.

Eat and Drink Healthy

Never forget the need for a healthy diet when building muscles. This is necessary since the muscles would be using all those proteins to heal and recover. Go for fresh fruits and vegetables, lean meat and pure water.

Be Patient

Muscles don’t develop in one week. It takes months of training for them to start getting noticed so be patient. Stick to the routine and after several months, the body would naturally develop up to 40% of muscle growth.

Do NOT take steroids. No matter how tempting it might be, don’t get suckered into the idea of using them for overnight success. Although it’s true that some celebrities and perhaps some athletes are using them, that’s not actually a good thing. Don’t take the shortcut and instead take the healthy way!

How To Increase Bench Press

How To Increase Bench Press

Bench Press is the most popular workout among the weight lifters. This is because bench press targets on your pectoralis major muscle as well as your triceps and shoulder. Therefore, how to increase bench press weight is one of the most popular asked questions in the gym. The answer to the question is simple to read but not easy to do since increasing your bench press will demand a lot of efforts.

1. Press with a proper form and improve the technique. Suitable form and technique are vital to ensure optimal growth and strength and avoid any possible injuries.

• Correct gripping technique. Most of the weight lifters do not how to grip a bar correctly during performing bench press. This often makes them suffer from wrists, shoulders and elbow injuries. When you are grabbing a bar, make sure your wrists form a straight line with your forearms. In other words, you should grip the bar close to your wrist instead of grabbing the bar close to your fingers.

• Make sure your elbows are directly below the barbell at all times. Then, when you are pushing the bar, push it in a straight line. Please do not push it to your face unless you wish the barbell drop on your head.

• Stabilize the barbell. Try to imagine you are tearing the bar apart when you are holding the barbell. Stabilize the bar by squeezing it.

• Overhand grip. If you are new to the Bench Press Workout, use an overhand grip. Despite the underhand grip activates your upper-chest muscles better, you may get injured if you do not perform it correctly.

• Squeeze your shoulder blades down and together and hold them as tight as you during each set. This creates a stronger foundation for you to press from, which allows you to generate greater force.


2. Improve the strength of back, arms and shoulders muscles. As you have already known bench press workout not only targets your chest muscles, but also activates other muscle groups such as triceps and shoulders. If you have weak shoulders, you hardly increase the bench press.

• Shoulders. Your rotator cuff and trapezius will contract during this exercise to help keep your shoulders stable as you perform the moves. Shoulder presses and shoulder raises are excellent examples to build strong shoulders.

• Upper-back and lats. These muscles serve as a foundation for you to press from. Inverted row and barbell row are ideal exercises to train upper-back. Moreover, Lat Pulldowns and Pullovers target mainly your lats. I don’t suggest Chinups and Pullups because if you can do these exercises (with correct form and complete sets), mean that you already have strong lats muscles.

• Triceps. As I mentioned earlier, triceps and shoulders stabilize your entire movements. One mistake most people do is they train triceps after a heavy benching session. This is because you can only build strong triceps when they are fresh. I would recommend triceps isolation such as Triceps Death Workout. It is a powerful exercise only targets your triceps. You can watch the video below.

3. Lift fast. If you want to have a strong and powerful chest, lift it quickly. Press it as fast as you can.

4. Eat everything you see. This is to ensure your muscles to grow stronger. You should have had seven meals per day, and each meal should contain an adequate amount of protein and calories. Eat at least 1g per pound protein of everyday.

5. Sleep and rest sufficiently. Your muscles can only repair and grow while you are resting and sleeping. Not enough sleep will impair muscle growth, causing the muscle fiber to disintegrate. We are told that we should at spend eight hours in sleeping each day. It is only partly true. In fact, we should sleep at the right time. Sleep before 12am and wake up before 8am is the most suitable.

Fitness Diet: What To Eat To Lose Weight In The Gym?



The word “fitness” included in the active dictionary of the modern English language not so long ago, we mean the whole universe of activities, from pedaling a bike to power lifting. Generalizes their one starting point: fitness is called an ordered physical exercises aimed at improving the shape and General health. Most of the fitness group in the form of cardio or training hall appeal if necessary to lose weight. It is a mass sport, which has its own professionals, but the majority of “population” gyms are students or working people leading a normal life. For the most organized of them training in its permanence becomes a kind of hygienic procedures; someone for a short period of time to go through a few “novels” and “divorce” from the gym.

In most cases, one of the main reasons for the “breakup” training becomes the mismatched fitness diet that gives energy for training and resources for recovery.

For old-timers sports centres in question fitness diet no dark places: they have learned to understand my body and guided, what “fuel” and why you want him to work. However, if the fitness load was apparent with the excess weight or the need to change the proportions of your body through training, the question of nutrition comes to the fore.

And there are very many those on a diet make the mistake of annoying in its constancy: as a fitness diet, you select a meal plan, aimed at fast loss of weight. Find one of such diets today is not difficult: the fast diet, fad diet, all sorts of diets with the prefix “no-“. Such weight loss methods are often justified as needed to freshen up or change eating habits, for example, to get rid of the sweet cravings, however in the case of fitness are scarce, obviously devoid of one (or several!) essential nutrients diet is dangerous.


Making fitness part of your life to become more beautiful and healthier be prepared for the fact that you have a period of adjustment: the body needs to learn to live in conditions where he is expected readiness to load and a subsequent major changes. To ensure that the exercise was a joy, making my fitness a diet, do not forget about:

Bodybuilding Diet Strategies Explained

There are many things that you need to consider when you are looking at the correct bodybuilding diet. It is very important that you realize that everything you do while you are trying to make your body perform better will have an impact on your body overall. This means that everything–from your diet to what you do on a daily basis–is going to affect your muscles.

There is no one correct bodybuilding diet. The kinds of things that you should be eating while you are working on your body are all relative because different foods react differently with people’s bodies. This means that if you are going to be eating something that has, in the past, bothered you, it isn’t going to help you with your bodybuilding in any way, no matter what you think it might do. Remember that the best bodybuilding diet is going to be one that correctly fits your body and the way that you operate in the world.

That said, the best diet for you to eat while you are bodybuilding is one that first of all has all of the correct vitamins and nutrients. You should be eating something from each of the food groups at each meal, and you should make sure that each of the food groups are well represented in your daily meals. Also your bodybuilding diet should be one that is high in protein and fiber, because these are two things that your body is in most need of while you are trying to build muscles. You must also have a lot of carbohydrates as well.

Another thing to keep in mind is that you should never begin a bodybuilding diet with a lot of sugars and fats that are unhealthy. This is going to mean that when you stop lifting weights, you will gain fat instead of getting more and more healthy, as you should. Keep things like fats and sugars to a minimum in your bodybuilding diet.

How Slow Carbs Can Help Your Muscle Growth and Workout Routine

How Slow Carbs Can Help Your Muscle Growth and Workout Routine

Fitness of a person is very significant factor and it requires proper focus. Every person is opting to work out in different forms these days in order to remain hale and healthy. Especially the focus of the lot is to lose the fat and gain muscle. Now this is the main fact around which revolves the entire system of exercising. Spending hours in gym and trying to work out to lose fat could be vain.

Are you wondering why?

Any exercise must be done in the right form. The person who wants to lose fat must learn which is most suitable and the most effective way of exercising. One should understand the basic concept that the muscle growth has to be focused which in turn would help in burning the fat. To attain the growth of muscle one has to focus on the intake of their food. The pre workout nutritional intake and the post workout nutritional intake are the two main check points which a person has to consider. Definitely one has to prepare a balanced diet chart which could be done with the help of a dietitian.

Following the diet chart strictly would help a person to get optimal results. During the work out since a person tend to lose lot of energy it must be focused that more of energy in the form of glycogen is stored in the body. This would prevent breaking down of muscle and increase the growth of your muscle. Therefore slow carb diet help to increase the energy levels in the body which in turn gets used up during the strenuous work out. This in turn augments muscle growth. Therefore the two significant factors of consideration during the entire work out are the type of work out and the type of food intake.