Teen Bodybuilding World

Youth Gone Wild - Training Advice for the Boys

2007-02-06T02:56:00.000-08:00

Youth Gone Wild By Chris Shugart

Note: While this article is geared toward teenagers, the info that it contains will be helpful for anyone who's new to weight training.

For next few minutes, I want you to think of me as your big brother. Not an older brother who gives you wedgies and won't let you hang out with him, but a really cool big brother who gives you your first condom and lets you watch from the closet when he feels up the prom queen.

I've been training teenage athletes and wannabe bodybuilders for six years. On average, I can add twenty to thirty pounds of muscle to any kid without drugs or supplements. I've put inches on their verticals, knocked seconds off their sprints, and added pounds to their maximal lifts. But I'm not bragging. It's easy for teenagers to make such progress. With all of the raging hormones inside of you right now, you could scratch your ass while watching "WWF Raw" and put half an inch on your forearm. And if Sable struts out and you start doing, ya' know, other stuff with your hands, well, you might very well build a set of Popeye forearms in a matter weeks!

The secret to adding size as a teen doesn't lie in some exotic training program or supplement. I simply tell my athletes what not to do. The following is a list of the most common mistakes that I've seen teenagers make in weight training. Get rid of these pitfalls, and your size and athletic abilities are going to explode! Read on, little Testosterone brother, and maybe, when we're finished, I'll buy you a pizza and let you look at my Playboys.

1) Sports-specific training
It's happened a thousand times. A basketball player asks how to increase his vertical jump. I explain the concept of genetic limitations (just so he won't be too disappointed when he doesn't quite fly like Mike) and then prescribe a program of power cleans, squats, stiff-legged deadlifts, and a few other exercises. He looks at me dumbfounded and says:
"Power cleans and squats? But those are football player exercises!"

It's time that teenagers get the idea of sports-specific weight training out of their heads. Sure, professional strength coaches like Charles Poliquin do have their athletes perform certain exercises to correct imbalances and increase their performance. But, you are not a professional athlete yet! You probably don't train for a specific sport 365 days a year like many Olympians. At your age, a good program of basic compound movements will make you perform better in any sport.

Here's an example. The stiff-legged deadlift works the muscles in the posterior chain: the hamstrings, glutes, and lower back. Those muscles are largely responsible for the height of your vertical jump, the speed of your sprints, the ability to explode off the line in football, and the quickness at which you steal bases. If you're still doubtful, check out a top sprinter's training program. Notice all of the upper body movements? Many of these guys can bench right up there with football players, too. Train your muscles right (see #9 below) and you'll dominate in all sports!

2) Pro bodybuilders as role models
Chances are that you are healthier and can perform better athletically than a pro bodybuilder. They use steroids and other drugs in mind-numbing quantities. Shocker, I know. But the thing is that you couldn't afford or have access to this many drugs even if you wanted to. Many teens seem to think that they can swallow a few pills or take a few injections and, boom! They are transformed into a Mr. Olympia competitor. Not true at all. In fact, even with all of the drugs, pros still don't look as good as you think they do. Many have artificial implants in their calves and pecs. That's right, just like your favorite Playboy Playmate of the Month, your favorite bodybuilder may be full of saline baggies (that's old technology—actually, the new calf implants are solid). Many pros even inject themselves with certain oils to artificially inflate any lagging body parts. Not only is this dangerous and ethically questionable, it gives them nothing in the way of strength or power.

How do they pay for the drugs, hospital visits, and surgical procedures, anyway? Rumor has it that many provide certain "services" to homosexual men. Also, they don't walk around all year looking that cut, either. Many only peak a few times a year for a contest. During this time, they do all of their photo sessions with the magazines and advertisers. (Some that are still involved in bodybuilding today even use photos taken of them 20 years ago!) The majority of the year, pro bodybuilders are fat and covered with zits. Many can't walk three feet without getting out of breath. Here's the most ironic part. Besides for athletic purposes, you probably want to get big to attract girls, right? Guess what, most chicks hate the pro bodybuilder look. They'll tell you that muscles are nice, but that much muscle makes them sick. Listen to the wisdom of the hotties, brother!

3) Falling for supplement hype
Those of us who've been around for a while can hardly stand to read most modern bodybuilding magazines. For one, we know how the pros got that big, and it damned sure wasn't from whatever supplement they're holding up in the ads. Some don't even use the supplements that they advertise. Many mags these days are also filled with so-called articles that are actually thinly disguised ads. I read an "article" recently that was supposed to teach the reader how to legally obtain steroids. Several pages into the article, the method was revealed: buy their brand of supplements, which they claim to be so good that it's just like using 'roids. See, most muscle magazines are owned by supplement companies. In case you didn't know, T-mag is owned by Biotest. That's not a big deal, really, but beware of mags that try to hide this fact from you. If their supplements are good, there's no need for deceptive advertising or hidden agendas. A good company doesn't need some smiling pro bodybuilder to slut for them, either.
So are there any good supplements out there? Sure, but as a teenager, you probably don't need most of them. Right now, your testosterone levels are already high, even higher than they'll be when you're in your twenties, so you don't need any supplements that are supposed to boost those levels. Nope, not even our very own Tribex-500. We'd like to sell it to a few thousand teenagers, make a buttload of money, buy a couple of RealDolls for the breakroom, and laugh all the way to the bank—but we just can't. Teenagers just don't need Tribex. You don't need any kind of andro supplement, either. Trust us, Mark McGwire earned his record through hard work in the gym and God-given talent, not from a bottle of over-the-counter supplements. You may want to use a quality MRP like Grow! to make sure that you're getting adequate protein and other nutrients necessary for building muscle. Grow! is just great-tasting, convenient, muscle-building food, nothing magic here. Sure, that's our brand of MRP, but as long as you stick with a respectable company, you'll do fine. Just pick one based on taste. That's really all you need in the way of supplementation. Save your money for college or, at least, a really kicking car stereo.

4) Letting your ego into the gym
Want to know a secret? The chick that you're trying to impress by benching much more weight than you can handle in good form, doesn't know the difference between 135 and 505. It all looks heavy to her, so don't blow out a shoulder to impress her. Although there are a thousand theories on this, it's fairly safe to say that if your goal is to add muscular weight, you should keep your reps in the 8-12 range using slow eccentrics (negatives) at least most of the time. A lot of young guys I work with don't want to use over four reps because their egos are so inflated that they don't want to go to the lighter weights required to reach those reps! That's just plain stupid. You want to impress people in the gym and feed your ego? Then drop a few plates on those squats and do them "ass to grass." When you bench, use a slow negative and control the weight. Soon you'll be stronger and bigger than the geeks who look like they're acting out some Brittany Spears sex fantasy when they bench!

5) Listening to your high school coach
Don't get me wrong on this—there are a few good coaches out there who really know their shit about training. But they are few and far between. Most high school coaches that I've worked with are fat and out of shape. I've met powerlifting coaches who make their athletes run more than lift, football coaches who have their players use machines only "to prevent injury," and basketball coaches who won't even allow their athletes to train with weights. What's worse, they all wear those funky, stretchy shorts that no one else but coaches wear! Do those things come with the whistle, or what? Can you really trust a full-grown man in polyester shorts? I think not! Seriously, it's not always your coach's fault.
For example, Coach Beergut may stick you guys in the weight room, put everyone at a station, and make you lift for 30 seconds in super-fast, super-spastic, super-"I got kicked in the head by a mule when I was little, and now I get these seizures" manner. Is this because rapid lifting makes you a better athlete? Not really. This method is used for convenience. How else is he going to train a few dozen guys at one time and have time to work on plays?
Speed lifting may be all right occasionally, but you're not going to gain much size from two sets of 50 reps with an empty bar. Now, don't go off and tell your coach that you refuse to train with the team. I wouldn't want one of those tobacco-chewing chubsters to look me up and force me to run "suicides" out on the football field. Do his workout and keep your mouth shut. However, the summer belongs to you and, like the shoe commercials say, winners are built in the off-season.

6) Eating, sleeping, and other hobbies
As a teenage guy, you are blessed. You have the ability to put on muscle at an incredible rate of speed, even if you don't train correctly! You can have 3D Doritos and Surge for breakfast and still have abs! You can have sex three times in 20 minutes! Sure, the total TUT (time under Tiffany) is just 14 seconds but, hey, it's still a feat that you may not be able to perform when you get older! So think about this: what if you did train and eat correctly? If you can make gains without doing it right, think how massive and strong you could be if you did it the best way! Diet seems to be the main problem. While the subject is too varied and complicated to cover fully here, here a few tips:
• Ditch the Frosted Flakes and Pop Tarts for breakfast. While eating that junk is bad, it's not as bad as skipping breakfast! Try this. Pop a few eggs in the microwave. Poke the yolks so that they won't explode and piss your mom off. Wash them down with a big glass of milk. The fat is not going to hurt you a bit, and you'll get tons of protein. For a quickie, blend some egg substitute and milk together with some instant pudding powder. Boom, homemade MRP!
• Lose your lunch ticket. You may have to pack some bodybuilding food into a cooler and keep it in your locker or car. Pack a tuna-fish sandwich and some milk with a couple of pieces of fruit. Throw in some kind of easy snack, like beef jerky or a protein bar, for between classes.
• This is about as simple as it gets. Say that you just can't gain weight? Eat more, even if you don't want it. Say that you need to lose some flab? Don't do anything extreme. I've seen 17-year-olds drop 20 pounds of blubber by just cutting out soft drinks and junk food like candy and chips.

Sleeping is important, too. I don't care if mommy let's you stay up all night or not, you need eight to ten hours of sleep at your age, especially when training hard. If you're going to invest in an MRP, drink one before bed. And stop watching Springer, for God's sake! If you're going to stay up that late, you better at least be watching Playboy's "Girls Behaving Badly." And, yes, it's perfectly healthy and normal.

7) Taking steroids
Okay, little brother, this is straight up. Most of your favorite athletes are probably taking something illegal to enhance their performance or recovery. There may be a day when you choose to do the same. By then, maybe, you'll have educated yourself enough about steroids or other substances so that you don't get ripped off or stick anything stupid into your body. But the fact is, you just don't need 'roids right now. Hell, just being 16 is like using mild steroids!
Now, you already know the dangers of 'roids from health class and that one really informative episode of "Saved by the Bell." But you might not know that if you take them now, while you're still growing, you may never grow another inch taller, even if you're genetically capable of being 6'5" tall. I know a guy who started using in the eighth grade. Used to get 'em from his older brother. Know what? He got big. Sure, he was strong, too, and kicked some tail in eighth-grade football. The problem is that he's in the 11th grade now (or would be, but he dropped out) and is still 5'2" tall! He could have been over six feet. Of course, he won't always be on the juice, but he'll always be short. The message—skip the gear for now.

8) Overtraining
Guys my age (upper twenties) train each body part once every five days or so. We'll bench on Monday and may not do it again until Friday, Saturday, or even later. We've learned that we can grow more by giving our muscles time to fully recover. At your age, you may be able to get away with more frequent training. However, I've seen some young guys try to bench every day of the week! This may work for a while, but soon enough, you'll stagnate or get an injury. I usually talk to these overzealous guys and explain it to them. I may even suggest something novel like, hey, why don't you train legs once in a while in between chest and bicep days? What a concept! The general rule: don't train a body part that's still sore from a previous workout. Get in the gym, get sore, get out, go home, clean up, chase cheerleaders, get sore, get out, go home, clean up...you get the idea.

9) Following the training advice in most muscle magazines
Bodybuilding magazines, including us here at Testosterone, like to write about unique exercises. This site is designed for experienced guys who already know a lot about training. Magazines have to give these guys something different, something new to challenge their muscles. Who would want to read a muscle magazine that told you to squat and bench in every issue? You, however, should stick to the big basics like squats, benches, pullups, and deadlifts. These are core exercises and should always be part of your program.
Sure, most of us like to do cable low rows, as illustrated in Jerry Telle's Lats Get Cookin' article, but we also do pullups and chins until we can hardly pull back a stripper's G-string to carefully insert a fiver. The point is that there are teenagers in the gym right now performing lying reverse-grip cable crossovers, or some nonsense, when they should just be benching! Chances are that, when you see a big guy doing some odd cable or machine exercise, he didn't build his mass that way. He likely has years of good-old free weights behind him. Remember, exercise variety is great, but don't forget the core lifts.

10) Letting yourself get stupid
Ignorant is probably a better word. It's ignorant guys who buy useless supplements like boron or fall for "biceps in a bottle" advertising. It's ignorant guys who learn about one type of training and stick with it for the rest of their lives, even when the results stop coming. It's ignorant guys who train with poor form just to feed their egos. It's ignorant guys who fall for that pep squad member's "just want to be friends" line, and then you see the little perky tramp the very next day getting into Billy Bob's new pickup truck! What's worse, you'll never get your Guns 'N Roses CDs back—never! But I digress.

And finally, it's just plain stupid to stop learning. Bodybuilding science is evolving every day. From training to diet to supplementation, what we know now far exceeds what knew ten years ago. We know more about how to get bigger faster, how to manipulate diet, and how to recover from injuries, than we ever have before. Where will we be in the next ten years? Educate yourself. Graduation is never the end of your education. Read Testosterone and keep learning, little brother. Now, let's go get a pizza—my treat.

If you're interested in Testosterone Magazine after reading this article see the link below or on the links list.

www.getbig.com/magazine/testos/

All Natural - Secrets of the Natural Bodybuilder

2007-01-26T02:47:00.000-08:00

Natural bodybuilding refers to bodybuilding without muscle enhancing drugs or anabolic substances. In other words natural athletes who choose to build their body with all-natural have to stick to a regimen of well structured bodybuilding diet along with some performance enhancing supplements like whey protein, creatine & l-glutamine. There are however other natural athletes who go all out ie they don't even use over the counter products to help them supplement their daily diets. Their nutrition consists solely on natural foods!

Natural bodybuilding is a very specific sport. There are national bodybuilding organisations that organize natural bodybuilding contests for men and women. For more information or if you are interested in entering a natural bodybuilding show please get yourself a copy of Natural Bodybuilding & Fitness magazine at your local newsagent. Some of these shows are drug tested and some are not. The choice on which one you compete is completely yours.

A natural bodybuilder must learn to build his body in the most precise way possible. Learning as much as possible about natural bodybuilding dieting, training, supplementation is essential if one is to successfully build a natural physique of national caliber.

One of the keys to a great natural body is persistence. I don't care how well you eat or how hard you train! If you do not have the necessary persistence to keep it up for months & years you will just be spinning your wheels with no results to speak of. Building natural muscle mass takes time - sometimes a lot of time! Always be patient and expect success through your nutrition, contest diet and training.

Along with persistence you need to set up some specific, clear cut goals for yourself. If you do not know what your goals are chances are you will not make significant progress in the gym. Short term goals set up every week are great for short term progress in the gym. For example you can set a goal of increasing your bench by 2 lbs in your next week's incline bench press session! Take these small goals and add them up over 6 months and they really make a big difference. Long term goals need to be set up as well. For example - "12 weeks from now my goal is to have lost 15 lbs or pure body fat and win my upcoming natural bodybuilding contest". You need to sonstantly remind yourself of your big goals in order to not lose track of the reasons you are training and dieting so hard. Reading your goals every day helps you stay on track, train harder and not cheat on your diet. Trust me! When you are carb depleted for 3 days and pizza is calling your name, a reminder of your goals is what puts you back in track.

Nutrition is probably half the battle to getting muscle to grow OR to burn body fat. A general guideline is to eat 12-13 calories per lb of body weight if you are trying to get ripped and 17-19 calories per lb if you are trying to gain muscle. 30% of your calories should come from protein, 50% from natural carbohydrates and 20% from healthy fats (olive oil, canola oil, flaxseed oil etc). Try to avoid sugars & processed foods at all costs. Most of all, make sure you get 1 gram of protein per lean pound of body weight per day no matter what! Hardcore weight training breaks down muscle fibers and it is absolutely necessary for our body to be able to recover from these hard workouts with the use of protein.

As far as working out is concerned, forget all you read in the most popular bodybuilding magazines in the market. The routines posted in most magazines by the "pros" will do absolutely nothing for you if you want to grow muscle naturally. Fact of the matter is, most people who start bodybuilding DO follow these routines blindly. They do the same thing week after week, expecting results but nothing ever happens. Sure they gain some strength in the beginning but plateaus soon hit them. They then decide to buy the next "magic pill or powder" in the market that will "jump start" their results. The result is a very rich supplement company and a very frustrated athlete. There is a large amount of information out there that is totally unsuitable for the majority of people who want to grow muscle naturally. My point is to educate yourself on how the body works before you start training haphazardly just because you read an article in a magazine. Stick to the basic exercises that have worked for years for most people and do NOT overtrain. Each muscle needs to be fully trained only once per week for muscle growth to occur. Ovetraining is the biggest single mistake most people do and is the reason why people quite bodybuilding & weight training.

Bottom line? You are either 100% natural or you aren't! There are no shortcuts and there are many obstacles. In the end however, you will be satisfied in knowing that you achieved results that are comparable to those of drug enhanced athletes, 100% naturally. Trust me, it's the best feeling in the world and it IS achievable. All you have to do is set goals, work hard, be consistent and have patience.

Kostas Marangopoulos is a certified personal trainer, natural bodybuilder and owner of one of the best bodybuilsing websites & forums on the web, BodybuildingApplied.com. To get Kostas' free monthy bodybuilding diet & training secrets newsletter, please visit http://www.BodybuildingApplied.com

Blog TopList

2007-01-24T04:15:00.000-08:00

I've recently joined with the Blog TopList site which promotes the best blogs on the web. You'll see the buttons on the left of the page.

If you like this blog, please would you click the vote for me button. I can do with the help in getting onto the search engine listings!!

Also, please do leave your comments on any of the articles.

If you have any comments for me or any suggestions for infomation you require and can't find, please let me know.

Book Testimonial

2007-01-24T03:28:00.000-08:00

"If Everyone Beginning a Bodybuilding or Fitness Program Were to Read This Book They Would Be GUARANTEED to Meet Their Goals!"

"Congratulations Marc! The foundational information you lay out in your ‘Beginner’s Guide to Fitness & Bodybuilding’ is the PERFECT starting place for anyone looking to begin a fitness program the RIGHT WAY!

You and I both know that there is so much bogus information circulating around the magazines and locker rooms out there that it’s easy for beginners to become confused and frustrated with their lack of gains. Heck…that’s why most of them quit after about 3-6 months of training!

If only everyone looking to begin a bodybuilding or fitness program could read your book, they would be almost GUARANTEED to meet their goals!

I particularly like the guidance you provided for staying motivated and on track with one’s program. This is one of the biggest obstacles to making consistent gains in any fitness program and this, along with your advice for proper exercise, eating and supplementation, simply proves your mastery of providing only the most cutting edge training tactics for your readers!"

Jeff AndersonCreator of the Optimum Anabolics Natural Bodybuilding Program

Marc David (right) is a natural bodybuilder and author of the eye-opening e-book, “Beginner’s Guide to Bodybuilding,” which teaches you how to eliminate fat without diets or supplements and build muscle quickly using safe and proven training and nutrition methods. Learn how to get rid of belly fat and turbo-charge your workouts by visiting: http://jacky1779.mda1125.hop.clickbank.net/

Have You Seen This Blog? Self Esteem Boosts.

2007-01-23T02:58:00.000-08:00

Here's a blog that covers many interesting articles for teen bodybuilders: www.thesupplementblog.com
Yes, it contains ads for supplements but it also gives good information on the use (or not) of supplements for bodybuilding use.

It also has many articles for women bodybuilders. Natural bodybuilding tips. Articles that cover building self esteem through changing your body image - useful for people of all ages not just teenagers with body image issues!!

But we're not in the business of having image issues! We're in the business of finding the answers and getting started on the path to change. You can get the body of your dreams - you just have to do the work necessary to achieve it.

Finding what work is necessary and how to implement it check out the link below:
http://jacky1779.mda1125.hop.clickbank.net/

Absolutely Fabulous Abs!

2007-01-22T01:31:00.000-08:00

How would you like to have a 6 pack of ripped abs, without crazy diets, thousands of crunches or relying on supplements?

Sound like your dream? Are abs a major source of problems to you? Right, its the one area that is dreadful to get the right response. You train and train but can't get the 6 pack effect. Possibly the 4 pack is OK but its those reluctant lower 2 that won't show through.

Well I've found the answer to your prayers!

Contained within the Beginners Guide to Bodybuilding and Fitness by Marc David is a special 24 page report on Ab Training specifically. It answers all your problems and includes specific, easy-to-understand information about abs, nutrition for ab training and 6 months worth of special ab workouts, to solve all your problems.

This report delivers exactly what it promises. It explodes the myths about ab training. It explains in straightforward language what you need to do to get the 6 pack hidden within you. The workouts involve a complete range of different targetted exercises with the correct numbers of reps and sets required to get the results.

As a complete beginner, you are only 6 months from the abs of your dreams or even closer if you're already halfway there.

Click on the link for more information from the man himself:
http://jacky1779.mda1125.hop.clickbank.net/

What IS a Healthy Diet?

2007-01-21T10:56:00.000-08:00

What IS a Healthy Diet by: Chris Chenoweth

There is so much information about what is healthy and nutritious these days that it is very difficult to sort out the hype from the truth. Following a healthy diet can be accomplished by making some simple adjustments to your current diet. If you think it is just too much trouble to make some simple changes to improve your family’s diet, think again. Most people do not realize the incredible impact that a healthy diet has on our bodies, making the difference between poor health and good health.

Along with regular physical activity, a healthy diet is the most important factor that determines your weight. If you are overweight or obese, your chances of developing many diseases or conditions, including heart disease, diabetes, high blood pressure, osteoarthritis, and certain cancers, increase significantly.

EASY STEPS TO A HEALTHY DIET
Your first step to following a healthy diet is to make sure you include food from all food groups. Vegetables, fruits, whole-grains, legumes, lean proteins and low fat milk products should all be incorporated into your daily diet.

VEGETABLES – A diet rich in fruits and vegetables can lower the risk of heart disease, stroke, and cancer. It also contributes to a healthy weight, reducing your risk of obesity and the conditions associated with it. There are a multitude of vegetables to choose from, the healthiest being dark green vegetables like broccoli, lettuces, and kale, orange vegetables like carrots, sweet potatoes, and squash, and red vegetables like red peppers and tomatoes.

FRUITS – Eat a variety of fruits each day, canned, dried, fresh or frozen. Stay away from fruit juices as they can be high in sugar. (Unless you make the juice yourself.)

WHOLE GRAINS – Choose whole grain cereals, breads, rice, and pasta. Read the food label and make sure the grain that is listed such as wheat, rice, oats or corn is referred to as WHOLE in the list of ingredients. Whole grains are an excellent source of fiber. Fiber can help reduce your risk of diabetes, heart disease, and cancer.

LEGUMES – This class of vegetable includes beans, peas and lentils. They are low in fat, contain no cholesterol, are high in protein, and have phytochemicals, compounds that help prevent heart disease and cancer. They are also a good source of fiber. Add pinto, kidney, black and garbanzo beans, split peas and lentils to your daily diet.

LEAN PROTEINS – Choose lean meats, poultry, and fish. Bake, broil, or grill it. Do not fry! Beans, nuts and seeds also provide protein.

LOW-FAT MILK PRODUCTS – Eat low-fat yogurt, low-fat cheese or low-fat milk every day. Dairy products can lower your risk of diabetes and help build strong bones, reducing your risk of osteoporosis. There are a variety of foods that should not be present in your diet except in very small amounts. These foods, such as sugars, alcohol, and some fats, contribute to diseases and poor health.

SUGARS – Avoid foods containing sugar. You know what they are! Always check food labels to see how much sugar is present as some foods contain sugar that may surprise you.

ALCOHOL – Avoid alcohol. If you must drink, limit intake to one drink a day. Alcohol can increase your risk of many conditions including some types of cancers.

FATS – There are different kinds of fat in our foods. Some are detrimental to your health and others are very healthy.
1. Monounsaturated fats (olive oil, flaxseed oil, peanut oil and avocados)
2. Polyunsaturated fats (safflower, sesame, sunflower seeds) These fats raise your good cholesterol levels. To stick to a healthy diet, choose foods with these fats.
3. Saturated fat and trans fatty acids raise your bad cholesterol levels, contributing to your risk of heart disease. Limit your intake.
Saturated fats are found in beef, veal, lamb, pork, lard, butter, cream, whole milk dairy products and can be present in processed foods like frozen dinners and some canned food. Always check food labels before purchasing.

Trans fatty acids, the kind of fats that increase the risk of heart disease, are formed during the process of creating cooking oils, shortening, and margarine and are found in commercially fried foods, some baked goods, and crackers. When checking food labels, make sure the ingredients do not include hydrogenated fats.

Following a healthy diet is a necessary step for the improved health of you and your family. It is not difficult to make the simple changes necessary to change an unhealthy diet to a healthy one. The advantages, better health, longer life, and more energy, far outweigh any inconveniences you may experience.

For more information on a healthy diet for teen bodybuilding specifically, check out The Beginners Guide to Bodybuilding and Fitness by Marc David

just click the link below to check it out
http://jacky1779.mda1125.hop.clickbank.net/

What You Need To Know About Nutrition

2007-01-18T03:55:00.000-08:00

This is a great article currently on the supersite bodybuilding.com written by David Robson, shown in the picture here.

It gives all the latest thinking about nutrition and breaks down in easy-to-understand terms just exactly what you need to be eating and why.

What are Macronutrients?
What are Micronutrients?
Why do you need to eat them?
When do you need to eat them?

Did you know that eating the correct food can make or break a training regime?

Why waste your time doing all the training if you are not feeding your body what it needs to break down the fat or to build up the muscles?

Check out the following link to get the full article with all the answers
www.bodybuilding.com/fun/drobson238.htm

Supplements - Your Natural Body

2007-01-08T13:58:00.000-08:00

Your Own Natural Body Supplement

Calling all teenage bodybuilders! Did you know that your body actually contains everything you need to get and remain healthy?

That’s right; in ideal conditions you don’t need health nutritional supplements. Your body will do everything for you properly so that you can remain healthy for a long, active lifespan.

The problem is that most people today do not meet the ideal requirements for a healthy body and mind. There are so many different things going on in our lives and we often forget how our actions affect our natural body responses. The foods we consume affect how our body responds to stimuli in the environment. The food we eat also directly relates to how we feel on a daily basis.

As teen bodybuilders, you are aware, more than the average person, of how important a correct diet and food regime is to your health and performance levels. But how much should you supplement and when?

Health products, whole food supplements and health nutritional supplements are a great way to boost your body’s own natural defenses against disease and infection. You can create a healthier body and lifestyle for yourself with the aid of supplements.

Certain supplements are being used for many different things such as to treat colds and flu and build the body’s natural immune system to be better able to fight off these conditions. It is also proven helpful for treating AIDS and HIV symptoms and even insomnia. Supplements have proven helpful in people with addictions and treating symptoms of addition and withdrawal symptoms. They can help improve brain function and much more.

Where can you find these supplements? There is a current market for nutritional supplements online and many people are buying and selling them from the internet. You can also find supplements sold locally in health food stores, department stores and much more. However, before you just buy supplements from these locations (especially online) you need to know what you are buying and who you are buying it from. Don’t just trust anything that says “natural”. Make sure you know about the company and what goes into their supplements.

Why do supplements work? Body supplements can help you by giving your body’s natural systems an extra added boost to help it do what it would typically do anyway. You body has amazing capabilities and when you provide it with a little extra help, it can work even better. You can give your body added nutrients that it needs to keep you healthy and to fight off disease and infection. You can combine this with regular healthy exercise and a proper diet as well as staying as stress free as possible and your body will do the rest for you. The more you take care of your body, the better it will be at staying strong for you.

Remember that your state of mind can also play a big role in how you think and feel. If you want to get the most from your body’s own natural supplements, you can take additional supplements to help but you should also have a great attitude. Try to stay positive and mentally healthy so that your body has the best chance possible to do what it already knows to do naturally. There are steps you can take to reduce the stress in your life and also to help you deal with the stress. This is very important because it helps keep your mind free and clear so that it can function well and keep your body healthy also.

Always remember the importance of your own body supplement and the importance of taking care of your mind and body together as a jointed unit. When you do this, you will feel better, look better and enjoy a healthier, longer life.

Author: Iouri Kroukov is an associate writer for Biosuperfood.net with over 5,000 nutrients combined by nature in one health natural nutritional supplement , which helps with poor nutrition, boosts you energy and immune system, cleans your body and more

For further information aimed specifically for the teenage bodybuilder market on supplements, what to buy and where to get them, read "Beginners Guide to Fitness and Bodybuilding" by Marc David. He is an independent bodybuilder who writes from experience and gives honest-to-goodness proper instruction and help to get teenagers and other beginners off to the correct start in the bodybuilding world.
Click Here!

World's Strongest Man

2007-01-04T11:59:00.000-08:00

As an afterthought - I've been watching the 2006 World's Strongest Man on TV this week. (Its showing in the UK on Channel 5)

I am tremendously impressed with the quality now being shown. Years ago, Strongest Man was a lot of huge men, many with big bellies and many of them with excess flab! Now though, they are surprisingly svelte, muscled and toned!

I was also pleasantly surprised by the age range: 20 years up to 56 years!

Kevin Nee from USA was competing yesterday and is the youngest competitor in this competition at only 20 years and 1 month. That's a world class competition!! And he held his own admirably, winning a couple of events, although not getting through to the final this year. I'm sure we'll see more of him in the future.

Not all teen bodybuilders are interested in this type of competition, however it does go to prove what can be achieved by young people with a lot of commitment and focus.

For those of you who are interested, the final of the competition is being shown in the UK on Friday at 8.00pm.

The Industry is Immense and is After Your Money - Beware!

2007-01-04T10:18:00.000-08:00

Years ago, when I started bodybuilding in the early 1960s, there was not the money about to be spent on the sport; nor the terrific choice of supplements now available; nor the complex gym equipment, and, like you, I was starting out on a career of bodybuilding with absolutely no experience. I was at the mercy of other people's advice/opinions, information gleaned from magazines and books on the sport for gaining knowledge.

It was only with experience, gained within bodybuilding and as a PTI (physical training instructor), that I'm now able to differentiate between good and bad advice, good and bad products, etc. I am now able to recognise sales blurb for just what it is - about selling a product - nothing to do with whether or not that product is going to do me any good or be of practical benefit!

Its possible nowadays to save many hours of hard training and money by being able to differentiate between what is good and bad.

I am recommending to you a book which will explode many of the myths involved in the sport of bodybuilding. (For example, the myth that muscles will turn into fat if you stop training; gains can only be achieved with very heavy weights and many repetitions; etc. )

Bear in mind, you are what you eat and what you drink!

I suggest you get a copy of this book. It explodes many myths, tells it how it is, gives step-by-step instructions and provides many links to other websites and further information. It will help you save lots of money in the long run and ensure you are guided towards good health for a lifetime of fitness. (I will be writing a full review of this book package in the next week.)

The book is called "Beginners Guide to Fitness and Bodybuilding" by Marc David. You will already see a couple of his articles posted here. The package also contains several other documents on seperate subjects, such as Abs, Iron Magazine, How to Lose Most Weight and Gain Most Muscle, etc. Excellent value for money.

Just click the link below:-

http://jacky1779.mda1125.hop.clickbank.net/

Click Here!

New Year, More Time For You To Train

2007-01-01T03:25:00.000-08:00

Happy New Year to all you teen bodybuilders out there!!

You know what they say "New Year, New You!" Its the time to make new resolutions, new commitments to goals, new commitments to yourself. Take the year by storm and start off as you mean to go on.

I've found a great article about time management which should be of interest to all busy bodybuilders. Finding the time to do just about anything is always an issue in today's lifestyles. Finding the time to fit in your training regime and diet management can be the start and end of a successful teen bodybuilding programme.

Good Luck and I wish you all a very successful New Year!

No Time For Your Bodybuilding Routine?
by Tony Farrell

Time is a major factor in your bodybuilding routine. It can cause you to focus your thought elsewhere, instead of your training. Your mind wanders onto something else while you perform a set of curls. You're thinking --
"Yep, I need to get this done later. Oh! What about that other thing I've got goin' on? Right, I'll finish up here quickly and get it done".

Get the idea?

Do you ever find yourself having a conversation in your head, all the while you're performing your training routine? Time waits for no man. It can interfere, especially when you don't have enough of it. It's often difficult to get the time to train, or do other things in your life. You can explain it anyway you like. But there's no getting away from the fact --
Everybody, Everywhere, Only Has 24 Hours A Day.

"So, how come others manage and I can't?" I hear you say. "Obviously they don't have as much to do as I have."

Like I said, we all have the same amount of time. Here's another comparison for you:
Look at rich people. They only have 24 hours in a day too. Yet they're still rich and others are working and are living on the bread line. That's a little extreme, I know. But, do you get what I'm saying here?

Here ¡s what it boils down to -- Time Management.

In this scenario 'Time Management' is the key to your bodybuilding routine, and your life too. If you don't manage your time properly, you're setting yourself up for a fall.
If You Fail To Plan - You Plan To Fail.
So, just how do you manage your time properly?

By allotting a certain amount of time per activity in your life. For each task, job or item you have to do in your life everyday, you must allot a certain amount of time to each one.

Don't just do this for your bodybuilding routine. Look at your life right now. Determine how much you actually do with each day. Write it down, including your bodybuilding routine.

Then count the number of activities you do on a daily basis. Once you've done this, determine how much time you can afford to all of these activities in a day.

Divide the time you have available between all the activities you need to do. Give a little more time to the things you place more importance on such as, your bodybuilding routine.

Then create a schedule around this. It's that simple. My suggestion is that you write those activities down and allot a certain amount of time to each one. The total time for all activities combined shouldn't exceed the time you have available each day.

Now what have you done?

You have just learned to manage your time. You now have time to do each activity each day. You can now devote the proper amount of time to your bodybuilding routine. This means that you will get your routine in at the appropriate times. And you will train properly, rather than rush through it in an effort to get onto someting else.

Tony Farrell makes it easier for you to achieve your muscle and fitness goals. Learn the essential 3 keys to paving the way to your goals. Get your free mini-course now. http://www.think-and-grow-muscle-and-fitness.com
View more articles from Tony Farrell

2006-12-24T07:59:00.000-08:00

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

2006-12-20T12:30:00.000-08:00

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

2006-12-19T09:58:00.000-08:00

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

2006-12-17T07:39:00.000-08:00

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

2006-12-15T05:51:00.000-08:00

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

2006-12-13T09:55:00.000-08:00

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!