Hi, everybody!

Hope you all have a terrific Christmas and remember to keep bodybuilding all through the seasons festivities. A training regime can be relaxed and a diet can be added to for special occasions, however, forget about it entirely for the full Christmas season and you'll regret it!! Hard won results and achievements can be so easily lost through a little inattention and too much relaxation.

On the other hand, much of the traditional Christmas foods are high in protein, eg Turkey, Ham, etc, great for all bodybuilders. It can't be stored by the body so why don't you take some time out each day to do an intensive training session, utilising this extra protein, to concentrate on an area you're having problems with, eg. biceps, or other arm muscles. Remember, this extra protein would normally be part of your expenses but at this time of year its offered freely by most relatives!!

But that's enough of the "bah, humbug!". I hope you all enjoy yourselves, have fun, socialise with all your friends and receive lots of presents from Santa Claus!!

Merry Christmas and a Happy New Year to all teenage bodybuilders wherever you are and great bodybuilding wishes for 2007!

Jacky

7 Simple Steps - Part 2 of 2

7 Simple Steps To Beginning Bodybuilding (Part 2 of 2)
14th January 2006
Author: Marc David
Copyright 2006 Marc David
This is part 2 of the 2-part "7 Simple Steps To Beginning Bodybuilding" series.4.

You Must Track What You Eat

That's right! Needless to say... not a lot of people do this. They just bulk so they eat anything in sight. Or they want to burn fat so they just quit eating.
If you don't track what you are eating, you are just guessing. And guessing is no way to meet a goal.
Once you know how much you need to eat, you can easily track that and meet your daily goals. Once you get into a routine (certain foods and portions) you'll have a very good idea of what you are eating.

Tracking what you eat is a must. At this point, in only 4 steps, you've just outlined the foundation for nutrition!

5. Choosing An Exercise Routine

Here's a clue... it involves every major muscle group.
A good basic workout should include:
� Legs (squats, lunges, leg extensions, leg curls, leg press)
� Shoulders (military press, dumbbell raises, side laterals)
� Chest (bench press, flyes, dips)
� Back (pull-ups, rows, deadlifts, lat pull-downs)
� Arms (ez-bar curls, barbell curls, dumbbell curls)
� Abs (hanging leg raises, incline crunches)
� Cardio (for the heart)

I could go on and on with this question and post 500 routines and reps and sets and you'd still be confused.
So let me ease the confusion by saying this.
THERE IS NO GOLDEN ROUTINE THAT WILL WORK FOR EVERYONE!

I've tried several routines. Max-OT, Tom Venuto's supersetting, Optimum Anabolics and I'll tell you something. I've gotten gains out of all of them and they all have various philosophies. For less then $100, I have enough programs to try for a year.
Here's proof.
Do you see the same people in your gym, doing the same things, and a year later they look the same? It's really quite simple. If you keep doing what you've always done, you will keep getting what you've always gotten.
There's many variations on exercises and routines you can do. And you'll find out a ton of them while browsing around on forums and reading fitness sites. And while you might be tempted to stick with just one. Don't. Try it, evaluate it, and try another one. After about 6 months, you'll know your body very well and what it responds to. You will have tried many exercises and you'll know if you like something and if something else just doesn't work out.

6. Deciding On Supplementation

While 97% of your progress will come from nutrition and training there are still a few basics to consider. There's also a point when you might want to go beyond the basics if you want the optimal amount of gains.

But what are the basics of supplementation?

Daily multi-vitamin Omega 3 and 6 EFA complex (fish oil, flax seed) Whey protein (specifically for after workouts)

Just that small amount of supplementation is all you should need to bring your nutrition levels to 100%. Those are the basics. It's pretty simple.
As you progress down the line, you might want to consider going beyond the basics.

7. Monitoring Your Progress

I cannot tell you how many people do not follow this rule. If you don't take measurements, track your progress or inspect yourself in a mirror, it's pretty difficult to impossible to know where you've been to know where you are going.

Making small daily goes is a wonderful method of keeping the momentum moving forward and keeping yourself motivated to reach your goals. This is difficult when you don't keep track of what you just did in order to beat a personal best.

It's also the #1 reason why people get so frustrated with nutrition and training and progress in general. They just look at themselves at that very moment and decide immediately if the last 4 months of effort was worth it. They don't take into account they did better then the last workout and they don't quite realize they lost a pant or dress size. They just make judgments on what they perceive to be reality at that moment.

Methods of tracking your progress include:
Tracking what you eat
Tracking your workouts in a notebook or other method
Taking periodic measurements of standard body areas using a variety of methods Taking periodic photographs

When you measure your progress on a frequent but not daily basis, you will soon see that your efforts are paying off. And if there is a course adjustment necessary you can quickly correct it before it's too late. This critical stage is often overlooked because most people barely can figure out what to eat let alone be bothered to track their progress.

You will start to notice people around you year after year complaining of the same things they complained about the year before.
Would you build a house without tracking its progress? Would you drive your car without monitoring its performance and getting regular tune-ups? For those of you with children, you look at report cards and homework quizzes as a method of tracking your child's scholastic performance. You know where there might be a problem and can correct it before it becomes a major issue. Many of you track the performance of your portfolio holdings.

So why not track the progress of your workouts?

With just a few simple fundamental steps, you can ensure that all of your workouts and waking moments are spent on the right path to fitness.

No matter what your goals may be, male or female, if you follow these steps, you will ensure your success.


------Marc David is giving away free memberships to his Teach Me Bodybuilding 'private list'. To get your own subscription, visit http://www.beginning-bodybuilding.com/ while charter subscriptions last.

7 Simple Steps - Part 1 of 2

7 Simple Steps To Beginning Bodybuilding (Part 1 of 2)
07th January 2006
Author: Marc David Views: 243
Copyright 2006 Marc David

When I was 16, I asked myself this very same question that I received from a frustrated 16 year old. It went something like this...
"A Little Help Please! I am 16 and I am VERY skinny! I don't have much fat on me so... you could almost see my bones if I am not wearing anything baggy. I only weight 105 lbs and I know I am tooth pick mainly because I don't eat too much." - Frustrated and Skinny

You have NO IDEA of how close that cry for help sounds like me. When I was 16, I took a picture of myself in front of the family Christmas tree. Somehow I convinced my sister to take the picture and I flexed with all my might.For those who are curious to see what I really did look like, the picture is at:http://www.beginning-bodybuilding.com Scroll down. You'll see it. It's 100% un-edited. I didn't even remove the glow in the dark plastic eagle necklace I found somewhere.

Anyway, your question was the same thing I wondered myself. I was 16 and tired of being skinny. I thought I did everything I could to gain weight but I was wrong. And I'm going to give you 7 simple steps you can do today to get on the right track to healthy weight gain and make that cry for help, a shout for joy!
If I could get into a time machine I would go back and hand myself a small brochure called:7 Simple Steps To Beginning Bodybuilding
This would be written by me for me. But I'm positive the next few steps will apply to you as well and any other 16 year olds out there who are frustrated but are in a position to waste a lot of time if they start down the wrong path.

Please don't be confused... these simple steps are for anybody, no matter what age, male or female, who might be looking to start off on the right foot and not waste a lot of time.
Okay, so what can you do? Let's go step by step and figure this out.

Pre-Requisite - Body building isn't just about getting massive. It's not just for men. The word should actually be two words all the time so there's no confusion. You are building your body. That can mean anything to anybody.
So the first step is...

1. Pick A Goal
No matter what, if you don't have a short term and long term goal in mind, you'll just wander around, like a zombie with your arms out, going to anything in sight. And 5 years later, you'll wonder what the heck happened!
Having a clear goal is the ONLY way to start. If you want to gain, maintain or lose, that is a goal. Know what you want before you start.
You'd be floored to find out just how many people are frustrated with their results but when asked exactly what they are trying to do, they have no idea.

2. Figure Out How Many Calories A Day You Need
In your case, you say you are skinny and tooth-pick like. But in the next sentence you state you know you don't eat.
[Snap Rubber Band On Wrist Here For Behavior Modification]
When I was 16, I didn't eat either, I skipped many meals (especially on weekends) and I tried all kinds of protein powders and supplements when I was clearly failing at nutrition.My mom would cook big meals and I'd barely finish my plate before running off to do something. All the while wishing I was bigger and not so skinny.
There's so many simple ways to calculate your calories. That should be your very next step. Once you know what you want to do, you need to know your nutritional intakes in order to obtain that goal.
It's not going to be hard at all but if you don't know, you cannot possibly get anywhere.In other words, if you don't know how many calories a day you need for a certain goal, then don't expect anything different.

3. Figure Out How Much Protein You Need A Day
It's the building blocks of muscle and it's also the only way you are going to build more muscle or keep the muscle you already have today.
Even for burning fat, it's proven that getting enough protein will actually make you leaner.
Again, there's very simple formulas for this that do not require a degree from MIT to perform. And once you know how much protein you need every day, it's really easy in Step 4 to find out if you are getting what you need.

These steps will be continued in part 2------

Marc David is giving away free memberships to his Teach Me Bodybuilding 'private list'. To get your own subscription, visit http://www.beginning-bodybuilding.com while charter subscriptions last.

8 Rules for Teen Bodybuilders to Follow Every Day

Guide to Teens and Beginning Bodybuilding
by Naveen Kumar

Stick to Basic Compound Movements

The core of your bodybuilding routine should be made up of exercises that involve the use of a large mass of muscle and the movement of several joints. Those exercises stimulate a lot of muscle and cause your body to release anabolic hormones. That means stuff like Squats, Deadlifts, Bent-Over Rows, Bench Presses, Overhead Presses, Dips, Stiff-Legged Deadlifts and Chin-Ups.

These are the ones that will make you grow. If you go filling your routine with single joint exercises such as Lateral Raises and Triceps Kickbacks (because you want to "isolate" this muscle or that) you will only be wasting your valuable time.

Put hard work into the compound exercises, on the other hand, and you will be rewarded with the fastest muscle growth possible. And it's not just my experience that proves this, but the experience of thousands of weight trainers throughout the years.

Eat More Good, Nutritious Foods And High-Quality Protein

Bodybuilders and Weight Trainers need more protein than the normal individual. Each weight training session causes your muscles to be broken down and rebuilt a little stronger than they were before. If you want to progress at the fastest possible rate then you'll need a healthy dose of daily dietary protein to fuel this process.

1 gram of protein per pound of bodyweight per day has been shown many times to be an optimum amount. Be sure you get that much, day in, day out.

How do you do that? Eat lots of stuff like eggs, milk, beef, tuna, chicken, cheese, liver, etc. Essentially, if it comes from an animal it's good. Get yourself one of those protein counter booklets at the bookstore or supermarket and pick out some high protein, animal-based foods. Then use these to meet your protein quota.

It would also be a good idea for you to buy a protein powder. That's an okay 'supplement', but remember this: There's nothing that protein powder is going to do for you that a steak couldn't do (and probably do better). But the powder may allow you to mix up convenient shakes and it may turn out to be cheaper. Anything made from whey, milk and/or eggs will do fine.

You also need plenty of healthful fats, such as those found in fish and olive oil, to support and promote growth. You should eat plenty of carbs such as rice, vegetables and pasta, but avoid sugar and products laden with sugar. These 'good' carbs will give you energy to train and also provide your muscles with the energy they need to build yet more muscle.

Another thing, as soon as you get up eat a good breakfast. And that doesn't mean Pop-Tarts and Fruit Loops. Get some of the good carbs, proteins and fats that I spoke of above. After sleeping all night (and, therefore, not eating) your body needs nutrients to grow with. If you deny it that you will hamper your growth. Have some milk, eat some eggs, eat a steak if you want, but get some protein. Add a little oatmeal (it digests slowly and will hold you over until your next meal) and you have a good breakfast shaping up.

And eat some protein before you go to bed. Overnight your body will need protein, so give it some just before you go to sleep. It could be some meat, some cheese, a few hard-boiled eggs or something else solid. Solid proteins, generally, take longer to digest than liquids, giving a steady supply of amino acids to your body - so use them.

If you skimp on your nutrition you will cancel ALL of the growth that you stimulated in the gym. Yes, nutrition is THAT IMPORTANT.

Get A Good Amount of Sleep

Most teen bodybuilders and beginner's don't realize this but let me assure you, sleep is just as important as training and nutrition when it comes to muscle growth. DON'T just skip over this rule and think it isn't that important. Critical repairs are made to the body and nervous system when you sleep. If you skimp on your sleep then you won't recover from your workouts properly and your nervous system won't fire your muscles optimally.

Sleep deprivation results in reduced glucose sensitivity of the muscle cells and higher resting cortisol levels. There are reasons why training, nutrition and sleep are considered to be the 'big three' keys to weight training success. PLEASE, treat good, sound sleep as a full ingredient of your weight training program.

Limit Your Workouts To One Hour

There are plenty of 'technical' reasons for that but this is not the place to get deeply into it. Let's just say that it's not necessary. Weight training is not an endurance event. If you want endurance go for a jog.

Don't Train More Often Than Three Days Per Week

"But Ronnie Coleman trains 6 times", I can hear you saying. Unless you are very genetically gifted, you do not have the hormone levels to train that often and progress maximally. It's true that some advanced drug-free athletes can train 5-6 times per week but those routines are NOT appropriate for you at this stage.

Generally, drug-free strength athletes make their best gains when they spend more days out of the gym than in. Don't believe me? Hey, it's your life, do what you want - but if you don't listen to this you'll regret it. I've been there.
There's no need to train more than 3 days per week at first. Genetically gifted people will just progress faster on that 3-day program. So, if you are genetically gifted, a 3 day per week training program won't hold you back. But if you are not it might make the difference between some gains and no gains.
When you get more advanced you might end up adopting longer routines (though not necessarily), but, for now, anything over an hour means you're loafing around too much or you're doing more work than a beginner's body is likely able to tolerate.

Strive For Perfect Exercise Form

Teen bodybuilders especially need to remember that cheating your reps builds nothing but ego - not muscle. If you have to cheat that means the weight's too heavy for you to lift properly. Cheating does not make a muscle contract harder because you can use heavier weights. A muscle can contract only so hard and that's that. All cheating does is bring other muscles into the movement so that you can use more weight - that's not how to effectively train a muscle. Besides, cheating can be DANGEROUS. Proper form is safe. When you start deviating from proper form you open the door for a potentially serious injury. Even minor injuries can cause you to miss workouts - and that's certainly not an effective way to gain muscle.

Ignore The Guy Next To You

This rule ties in closely with the rule before this but isn't quite the same. Here it is: Don't be insecure. If you're lifting this puny little weight and he's lifting 5 times that amount (or even 100 times) WHO CARES! He's not you, you're not him. Don't start cheating so you can use more weight. If he's using bad form and cheating a lot then that's his mistake. Remember the tortoise and the hare. If you work hard enough, long enough, and never, never, ever quit, you'll get there too - and with proper form.
You have to swallow your ego. I had been training for almost 15 years when I decided to learn the Olympic-style Lifts (the Snatch and Clean and Jerk). I had to go from Squatting 445 pounds to Snatching 65. Do you know how foolish that made me feel (and look).

Remember, "A journey of a thousand miles begins with a single step." Do what's right for your body, not your ego. HAVE PATIENCE!
Genetics Do Make A Difference - But WHO CARES! Some people will progress much faster than others. Some people will grow into solid chunks of muscle within a few months, while others will have to work for years to get half the gains. I've seen it a thousand times. And it's not just training routine design, effort, desire or diet. If these things were all equal it would still happen. But there's nothing you can do about it - so GET OVER IT. You can only work with what you've got, so do that. I've seen some very genetically gifted people come into the gym and pass my strength and muscle level within 6 months of steady training - and I've been doing this for over 12 years - but I lived. And I'll be in the gym again tomorrow.

Avoid Those Exercise Machines

That means no Shoulder Press machines, Cable Curls, Pec Decks, Biceps machines, etc. If you want to build the most muscle possible, as fast as possible then you will have to lift free weights. Oh sure, there are all kinds of so-called 'scientific' arguments why the machines are better, but, believe me, there are also a lot more sound scientific reasons why free weights are. And I have one reason for you right now: If you spend your time on those machines you will SEVERLY limit your progress. Reason enough for you? I spent YEARS wasting my time - and so have countless others. Don't become one of those people who hits yourself in the head a little (or long) ways down the road and says, "Why didn't I do the free weights in the first place? Look at the time I've wasted!"

About Author: Naveen Kumar is the author related to Deca DurabolinSustanonDianbolAnadrolAnabolic Steroid Terepharmacy.com No1 for Deca Durabolin, Sustanon, Dianabol, Anadrol, Steroids, Gh, Hcg, Nolvadex, Viagra, Proviron, Primobolan, Winstrol, Mens Health, Xenical, Propecia, Omnadren!

Diet for Natural Bodybuilding - 7 Powerful Tips

Diet For Natural Bodybuilding –
7 Powerful Tips
We are going to examine the most common challenge bodybuilders face, which is nutrition.

Unfortunately, there is so much confusion about what to eat, when to eat, how much to eat and so on and so on, that it is almost impossible to sort out what to do. Also, eating to grow is very different to eating to get shredded, so the key point to remember is that your diet needs to evolve with your physique.

Consistency and self-discipline to do with your eating are the two biggest keys to long-term success on whatever eating program you are following. Bodybuilders who are successful always plan ahead and have meals prepared well in advance. If you don’t plan out your meals and have them with you at all times, you will invariably fail in giving yourself the best possible gains. Hoping that restaurants, or friends and relatives will be serving “bodybuilding food” is unrealistic and leads to frustration, as well as to no progress. Don’t be one of those people who don’t plan and prepare in advance.

Here a few simple rules to remember:

Always carry 1-2 meals with you more than you might need. This will ensure that unforeseen delays or events will not throw your schedule off.

Always eat before you go shopping, to the movies, or to other social occasions where non-nutritious food will be served. This way you will reduce any cravings for junk.

Prepare food in bulk and use Tupperware containers so that you can grab quick meals at any time. Also, you will find it takes very little extra time to prepare 10 meals as it does to prepare one meal. These time savings will also make your life a little ore efficient and your eating plan easy to stick to.

Get yourself off all artificial sweeteners. Artificial sweeteners cause cravings for sugar, mess up your metabolism and brain function, and may have negative effects on your overall health. Cut them out of your diet immediately and switch to Stevin or raw honey for sweetening. No diet sodas!

Drink plenty of water each day. Most often dehydration is misinterpreted as hunger. Drink a litre of water 30 minutes before eating or when you feel hungry and you will see how it curbs appetite significantly.

Place nutritious snacks in your car, your desk or everywhere you spend significant time each day. You will quickly develop the habit of eating healthily and junk foods will soon lose their appeal!

Schedule a regular junk food meal once per week. This is a powerful lesson that starts building the will to understand “delayed gratification”. Every time you have a craving for junk food, simply write it down and schedule to eat it on a set day. By the end of the week, you can review the list and go eat those foods, guilt free. Often, by the time you get to the junk food day, you won’t want those foods or they won’t taste as good as you anticipated. Over time you will develop more control over your cravings and reduce negative guilt associations with food.

This list isn’t the be all and end all of eating, but it gives you a starting point.

Keep in mind that your eating program should evolve over time. Your body will naturally adjust from desiring different types of food depending on a variety of factors, such as season, nutrient levels, pH balance of the body, training demands and conditioning levels, to name but a few.

Recording how food affects you, as biofeedback is critical in understanding the powerful effects of food on your mood and your performance. Review your eating journal regularly so that you become aware of your patterns of eating, as well as developing awareness of how each food affects your body.

You must master eating and training first before supplements can be effective. So many people try it the other way round and end up frustrated. No supplement can make up for a poor diet or poor training. So vow to master these two first before wasting your money on supplements – they are not the “fix-its” many people think they are. Once you master your diet, then the right supplement at the right time can do wonders to improve performance, but seldom does the supplement deliver when the diet or training is poor.

Welcome to Teen Bodybuilding World

Welcome to Teen Bodybuilding World. Our aim is to provide

• Great quality information for teen bodybuilders.
• A forum for discussion of teenage bodybuilding issues.
• Great tips for natural bodybuilding.
• We aim to please both male and female teens with our views and info.

All-in-all, a convenient one-stop place for all those teen bodybuilders out there!