BODY BUILDING

In the recent years, everyone wants to look good therefore; the consciousness of the male community has increased to develop strong and perfect body. Body building is not a simple task and it requires a lot of efforts and determination. Some of the practical bodybuilding tips are as follows.

The first requirement of bodybuilding is proper diet. Bodybuilding training without essential nutrients is not possible therefore, it is better to download a bodybuilding diet from the internet.

The body adapts the routine therefore, go for the routine of bodybuilding training which you can follow for a longer period of time. It is not necessary that bodybuilding is only carried out in gyms. In fact, body also builds itself at rest therefore, after getting the training sleep for at least eight hours. Spending time in gyms will never lead you to build the body.

Do not try to start the bodybuilding training from the heavy weights and keep increasing the weights gradually. If you do not see the result in the few weeks then do not lose the passion and keep following the routine because bodybuilding is not a revolutionary process.

For bodybuilding, try to stimulate the muscle fiber. Compound exercises are considered best for this purpose. Always make each movement of the training and weightlifting by concentrating on your mind because mind can really enhance the effectiveness of the work and muscular movement.In the bodybuilding, you must understand that effectiveness is brought by both the quality of training as well as the quantity of the training.

Therefore, hire a professional trainer who may help you to select the right pace of training. The ideal duration of bodybuilding workout is one hour but you can increase or decrease the time according to your capability. Before starting the training, always do stretching exercises to warm-up the body muscles.

Do not go for over training because it can appear as a bad thing. Drink a lot of water because it is a miracle supplement. A bodybuilder should drink one 8 oz. glass for every 10-12.5 pounds of body weight per day. Machines are easy to use but also go for the free weights because they can allow you to stimulate your muscles. Throughout the training balanced intensity is very necessary and always try to make a regular routine of bodybuilding training.

DO & DON'T

DO Start Off ModeratelyWork your way into a routine. Going overboard after a long respite from exercise may result in injury, or at least disappointment. Your workout shouldn't do either, so build up from a moderate beginning.

DON'T Over-ExerciseFor maximum benefit at minimum injury risk, the body needs to rest and recover. At least a 24-hour rest after heavy muscle strain is advised. Stagger workouts between heavy and light strain. For example, you can alternate a weight training routine with biking.

DO Warm Up and Cool DownA low-impact warm-up before any exercise is essential. It warms the muscles, makes them more limber and easier to stretch, which results in a better workout. It also helps to prevent injury.Cooling down after exercising is also important as it relaxes the muscles, lowers the heart rate, and helps the body to recover from the stress of a workout. It'll make you feel better immediately after the workout, and the next morning.

DO Stretch Flexibility is one of the most important factors of fitness. Stretching before, during and after a workout will result in better performance, good posture, fewer injuries, and overall better fitness.

DON'T Push an InjuryListen to your body. If you feel pain, stop. Muscle and joint pain can mean many things -- pushing a small hurt can lead to big problems later on. If pain persists more than a few days, see a doctor.

DO Consult a TrainerIf you belong to a gym, you may have the opportunity to consult a certified trainer. He or she can help you craft a reasonable workout plan, tailored for your goals. A trainer can also teach proper form with exercise equipment. Even if you are experienced, bad habits can be developed.

DON'T Get BoredDon't get bored with your workout. New exercises can break the monotony, and the excitement of perfecting new skills can help motivate. Since different exercises work different parts of the body, a diverse workout will aid overall fitness.

DO Find a Workout PartnerIf motivation is your problem, a workout partner might be the solution. A partner can motivate you to workout when you normally might not, and can help improve your workout by watching form, encouraging extra effort, and pacing. Try to pick a partner with abilities equal to your own.

DON'T Lose ConcentrationPreoccupation with outside situations can counteract the benefits of a workout. For example, you might decrease intensity as you lose concentration. And not paying attention to a workout can lead to sloppy style and potential injury. Instead, use the time to concentrate on proper form and control. It will lead to a better workout, greater benefits, and a more relaxing experience.

DO Watch What You EatDiet is just as much a part of fitness as exercise, and what you eat will affect every aspect of your workout. A proper diet also influences the results of you fitness plan, since it helps build muscle and decrease the percentage of fat in your overall body weight.

DON'T Dehydrate YourselfWhen exercising, the body needs four to eight ounces of water every 20 minutes to replace water loss. If you become thirsty during a workout, you've already passed out of a "safe" stage of hydration. Take fluids immediately. If you are working out for more than an hour, you may want to consider sports drinks, as the extra carbohydrates help retain body water. But try them out first, as not all work, and some may cause unwanted reactions. Always avoid caffeine or alcohol when exercising, both of which further dehydrate your body.

DO Have Fun!The benefits to working out don't pay off if you don't enjoy yourself. This isn't an excuse for not exercising, as it's still vital to your health. But finding a workout that you enjoy will make the difference when setting a workout schedule that will stick.

MIND AND BODY FITNESS

Mind and body fitness? Many people who want to get into shape don't realize there is more to fitness than well-toned muscles. There's no shortage of exercise regimes that just promote the perfection of the body, or the idea of fitness as a part of a weight loss plan.

Centuries ago, Western culture lost its focus on the interconnectedness between the body and the mind or spirit, and how each has the power to affect the other. Cultivating a love of movement can help you get beyond the concept of physical fitness as separate from mental fitness - and toward a lifelong program of good health through mind and body fitness.

Whether you choose yoga or another form of movement for exercise, remember that our bodies are made to move to feel good. So when you incorporate regular activity in your life, you're moving closer to overall mind and body fitness. But if you are overweight, this can be more difficult. You can improve your mind-body connection for better mind and body fitness - it's just important to choose realistic fitness options.

You might consider redefining exercise as any activity that unites your mind and body and reduces your stress level. In fact, high levels of stress have been linked to weight gain, and certainly can lead to emotional eating. Finding activities that are both enjoyable and easy to do is important when developing any type of exercise plan.

It's important to be realistic about what we expect from ourselves. Consider your goals. Is 30 to 60 minutes on a treadmill a reasonable time frame at this point in your life? Are you setting yourself up for failure or success when you create this expectation for yourself? Would it be more enjoyable to you to do some stretching and a shorter period of time on the treadmill?
Developing an exercise plan that fits your lifestyle and your desires is critical. Surprisingly, long-term weight loss is linked more closely to whether a person sticks to their fitness routine than to what that routine actually consists of. A routine that is gentle and pleasurable is more likely to lead to the long-term gains you are seeking.

All-or-nothing thinking about exercise leads us to first bite off more than we can chew and then give up all together. Just walk into a gym in the month of January and try to get on a Stairmaster. There's a good chance you'll have to wait in line. But by March or April, there are usually plenty of free machines.

It is also important to tailor your fitness goals to your preferences. Some people like the idea of getting out of the house in the evening and going to the gym. Others prefer staying home and doing a quieter exercise routine after the demands of a stressful day. Either approach, or a combination of the two, can result in improved mind and body fitness.

What is critical is for you to come to know yourself and to take yourself seriously. If you like to be home in the evenings, find things to do in your home or consider an occasional walk with friends or family. If you crave the company of others, head for the gym. Think about what would please you most, and follow your inner voice.

Many people who are preoccupied with food and body issues tend to pay too much attention to the needs of others, while paying too little attention to their own needs. While you may intend to benefit your children with their countless activities, the added stress can cause an imbalance within your family. Can you take a look at your schedule (or your family's) and reschedule some time for yourself? What would it be like to say no?

Long-term weight loss can take time. And we can get demoralized when we don't see immediate results. But remember that maintaining an exercise routine is associated with physical as well as mental well-being. Where has our focus on the numbers on our scale gotten us? Some would say it has taken us to more harsh thoughts, more bingeing and grazing on food, and, ironically, less fitness rather than more.