A common concern that some of you have expressed to me is not being able to bodybuild without a gym membership. While a gym membership is definitely going to enable you to perform a much wider range of bodybuilding exercises, a gym membership is not essential to achieve your bodybuilding goals.
There are bodybuilding exercises you can do just by using your own bodyweight, and if you’re a beginner bodybuilder this is a great place to start with. Once you outgrow your own bodyweight however, you’ll need to use equipment that will provide you enough progressive resistance. This is when investing in setting up your own home gym could come in handy.
Home Gym Essentials
I’d say the minimum requirements for a home gym are:
* Workout Bench
* Sets of Barbells and Dumbbells (those with detachable weight plates are best)
* Stability Ball
In the end, it doesn’t really matter what resistance equipment you use, as long as you can have progressive resistance.
In a previous post, I have listed the top food choices that are best for healthy weight gain and muscle mass building. A few of you got concerned when you saw that some of your favorite foods are not on the list and wrote to me voicing out your concerns.
Obviously I wasn’t recommending that you eat those foods on the list and those foods alone. Not all foods not mentioned on the list are automatically “bad” and should be avoided. So to address the confusion, here are a partial list of foods you really are better off not eating.
This is not an exhaustive list, but I’m sure you’ll be able to get the general idea and soon you’ll be able to distinguish bad food choices from good ones.
The basic guideline is for you to avoid foods that are:
* low in nutrients, vitamins and minerals.
* highly processed – contains a lot of artificial flavorings, colorings, additives, preservatives and ingredients you can’t spell or pronounce easily
* loaded with simple carbohydrate, and refined sugars
* very high in saturated and trans fats
Do you pass by the magazine stands in the store and envy the bodies of the cover models? More and more women today are coveting this body type; strong and muscular while still being feminine. Here’s how to make some smart changes to your workout program to look like the next female fitness model, maybe even covermodel!
If you’re a hardgainer who had been weight lifting for a while now and you’re still not gaining the muscle growth you’re hoping for, what you’re doing is obviously not working. There are many factors that you could improve: maybe you’re simply not eating enough, maybe you’re not getting enough recovery time, or maybe you need to change your weight lifting routine altogether.
When it comes to weight lifting for muscle mass, you must be prepared to train smarter as well as harder. Here are a few tips to execute your weight lifting workouts more intelligently. Practice these along with proper nutrition and adequate rest, and you will reap bigger muscle growth – guaranteed.
If you’re a beginner bodybuilder wishing to get big fast, I suggest that you learn these weight training tips before you even step foot in the gym. If you class yourself as more of an intermediate level trainer AND you’re not producing the muscle growth you’re after, then reading this might enlighten you about what it is you could possibly change.
If you’re really serious about getting big fast, it pays to know how muscles grow in the first place, and attempt to influence as many factors that affect muscle growth as much and as efficiently as possible. Factors like your lifestyle, your nutrition, the way you structure and execute your weight training routines, how much recovery your muscles are getting, your hormone production and responses, your metabolism, stress, your mindset – they all play a role in determining whether or not you will succeed in growing muscles and getting big enough to build the physique you dream of.
Since I’d been speaking a lot lately about nutrition and getting adequate rest, in this article I’ll focus on tips you can practice right away that are more concerned with your mindset and how to do your weight training.
Calories are not created equal. Calories from fats is different from the calories you get from proteins or carbohydrates. So even if you are trying hard to gain weight, don’t resort to fatty, unhealthy foods just to achieve your daily calorie needs. You may be able to build muscle by eating Hamburgers, Ice Cream and Pizzas all day long but you may also die a lot earlier because of all the toxins you’ll be dumping on your body.
Foods that are ideal for healthy weight gain are those that have a high nutrient density (more nutrients per calorie) AND a high energy density (more calories per gram). So don’t just go for high fat foods in an effort to gain weight fast, because what you’ll end up doing is just gain fat, not lean muscle mass.
Here are the best choices of food for weight gain. If you consume these and couple it with a effective weight training program, you will surely build muscle fast:
What are the criteria you ought to look for when deciding what Protein supplement to buy? Are they even necessary? How do you know which is the best protein supplement for you? As a naturally skinny person, you want to know how much protein you need, what really works and what is the best one to take.
Afrikaans
RSS Updates