| |
| |
|
Muscle Building Information |
|
|
|
Muscle Building Information Videos!Lots to learn from here! How Proper Calorie Fragmentation Improves Body Composition?
It is a well-established fact that calories control everyone's bodyweight. No matter how many meals a day you have, it is the calorie balance in the end of the day that matters. If you eat fewer calories than you are burning, you will lose weight. It won't matter if these calories come from chocolate, bagels, meat, eggs, fruit or whatever else. Calories control bodyweight. What about body composition? The two major components of body composition are lean body mass and fat mass. Suppose you just lost 10 pounds of bodyweight. Does it matter how many of those 10 pounds were fat and how many muscle? Sure, it DOES matter. While calorie balance controls bodyweight, other important factors influence the proportions of fat and muscle that you gain or lose! These factors may improve or make worse the way you look naked. One of those factors is calorie distribution (or calorie fragmentation). Bodybuilders, as the group of people most concerned with their body composition, have been spreading their calorie intake into smaller and more frequent meals for decades. Originally they believed that doing so "raises one's metabolism". Science has never proved this belief. Recent findings reveal that there is no metabolic advantage of eating smaller and more frequent meals. However recent research has uncovered that spreading your calorie intake into smaller and more frequent meals improves body composition! More calories end up building muscles, and less calories go to your fat deposits. The calorie balance equation still rules, but more calories end up building muscles! That, my friend, means that you will look better! The most promising research comes from the labs of Georgia State University. Dr. Dan Benardot and colleagues developed a sophisticated computer program that analyzes a person's within-day calorie balance. They named the program - computerized time-line energy assessment (CTLEA). The research team tracked the calorie feeding patterns of 42 gymnasts and 20 runners. The trial found that the athletes with the largest and most frequent energy deficits were the fattest! On the other hand, the athletes with the smallest and least frequent energy deficits were the leanest. The results were equally supportive for both aerobic (runners) and anaerobic (gymnast) athletes. This research is absolutely fascinating. It irrefutably proves that eating smaller and more frequent meals leads to more muscle and less fat. Whether you are on a 1200 or 4000 calorie diet, it does make sense to spread these calories into more meals. The research suggests that for maximum muscle, we must minimize (if not eliminate) time frames of the day where our calorie balance falls below minus 300 calories. The most frequent times, a person fails to feed his or her body sufficient calories to keep a (-300;+300) balance are: sleeping and training. Remember these 4 rules of good calorie distribution Hristo Hristov owns X3MSoftware, a company specializing in developing diet and fitness tracking software. Hristo has a degree in Computer Science and passion for strength training. Hristo has designed and written Fitness Assistant, X3MSoftware's leading software product. Download your demo at Download Diet Software and Fitness Software by X3MSoftware
MORE RESOURCES:
Build-Muscle - Google News |
|
|
|
RELATED ARTICLES
An Amazing Technique That Can Make Your Gains Skyrocket While Others Have Reached A Sticking Point! If you clearly understand and apply the principles involved in natural bodybuilding, you will experience very rapid muscle gains. However, over a long term, eventually a 'sticking point' or plateau in your training may be reached. Abdominal Exercises For Beginning Bodybuilders. The abdomen contains the muscles that most beginners struggle with because they take a long time to develop and need a low level of body fat to be seen. The abdominal muscle group consists of three main muscles: 1. Muscle Growth with Post-Workout Nutrition If you design your nutrition plans to maximize muscle growth, you must think about planning and taking properly the most important meal of the day. Do you know which?It is easy if you have read the title! Yes. What Is Strength Training? Traditional strength training consists of performing one to three (or more) sets of exercises on a specific, isolated muscle group. One rep, or repetition, equals one complete movement of the exercise from start to finish. Personal Training: 3 Powerful Ways to Position Yourself as an Expert Regardless of what profession you are in, it is critical that people believe that you know what you are talking about! You won't find very many successful lawyers whose clients never win in court, or popular doctors whose patients are continually misdiagnosed. This concept obviously applies to personal trainers as well, and making sure you are viewed as an expert in your field is as important as having the knowledge to begin with. Is Your Muscle Building Potential Limited By Your Genes? It is clear that certain traits are handed down to us by our parents and unfortunately our ablility to grow muscles beyond certain limits is no exception. That doesn't mean to say hard work and carefully planned training won't have a positive effect on your physique - it just means that some people will inherit a greater abundance of the favored physical characteristics than others. The Anabolic Evolution of Modern Bodybuilding Since the early days of physical culture, modern man has been searching for the elusive ''Fountain of Youth''. The promise of radiant health, enduring strength and a Herculean physique has drawn millions on this quest for physical perfection. Weight Lifting 101 WHY WEIGHT LIFTING?What's the one thing that you can do to lose weight, re-shape your body, improve muscle tone, become stronger, fight off osteoporosis, lower blood pressure, etc.?Weight Lifting! Or as it's also called, Strength Training!For the rest of this book I will refer to the art of weight lifting as strength training. Hair Removal Tips For Bodybuilders One of the most time consuming and frustrating parts of bodybuilding is not building muscles, it's removing unwanted hair.For any competing bodybuilder, hair removal is a must but it's also growing in popularity among casual bodybuilders. Arm Exercises For Beginning Bodybuilders Most people new to bodybuilding pay a lot of attention to building big arms, sometimes to the point of overtraining. Don't forget, the arm muscles are brought into play during most exercises aimed at other body parts so care must be taken not to overdo things. How To Get A Flat, Toned Stomach One of the most common fitness questions this time of year is "How can I tone my stomach for swimsuit season"? Typically, people believe that the guaranteed quick route to obtaining a rock-solid six-pack is a path packed with hundreds of sit-ups or abdominal crunches. Wrong!The reality is that even if you do crunches every day you aren't guaranteed to get the stomach you desire. Exercise The Right Way - The Bent-Knee Sit-Up Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiiders' training regimes. Exercise The Right Way - The Back Squat Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes. Comeback Bench Program For those who are not familiar with my name, I am a National Level Strongman competitor in the United States. I lift stones that weigh just under 400 pounds, flip a 900+ pound tire routinely, and lift logs overhead. Exercise The Right Way - The Seated Row Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders' training regimes. Beach Body Abs With the return of warm weather in the spring, thoughts can never be too far behind of the approaching summer and the many wonderful outdoor activities that we'll often associate with it and among our top favorite summertime activities will always be the trip to the beach. Warm blue skies, refreshing ocean breezes, hot sand, cool waves and the many attempts at constructing the perfect sand castle; you can swear you're almost there just thinking of it. How to Increase Your Bench Press by Doing Squats My Legs Are Already Big Enough. I Keep Hearing Working Legs Is A MUST. Exercise The Right Way - The Machine Shoulder Press Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes. Muscle Gain Visualization Tips Visualization can play an important part in gaining weight and maintaining a healthy lifestyle. Gaining weight can be difficult for many people who don't use their minds to help in the process. How to Weight Train for Maximum Muscle Gain Weight training involves the use of equipment that enables variable resistance. This resistance can come in the form of "free weights" like barbells and dumbbells, machines that use cables or pulleys to help you lift the weight and bodyweight exercises like pull-ups or dips.
|
Want to Do Everything Better ? Build A Strong Core 01/08/09
by: Dianne Villano
Core strength and stability is increasingly recognized as a vital part of fitness. So what is it and how do you go about getting it? The past five years have seen growing interest in resistance, or weight training programs, aimed at achieving core strength and stability. While some of us might think apples when we hear the word 'core', the word certainly doesn't refer to a throw-away aspect of fitness.
What is core strength? The muscles of the 'core' are primarily those of the trunk and pelvis. The core muscles stabilize the spine and effectively move the body with varying loads. If the trunk muscles are weakened, then posture and movement can be affected significantly. The core muscles are necessary for effective transfer of energy from large to small muscle groups - especially when performing sports-specific movements. In recent years there has been a shift to an emphasis on 'functional' training, i.e. making training as realistic as possible so it has direct applicability to a particular sport. This type of training attempts to anticipate and mimic movements that occur during sport, such as twisting and turning. It is believed that training for core strength and stability can lower the risk of injury and increase power application for sports performance. Strengthening the core muscles of the trunk and pelvis provides a stable platform for the actions of the shoulder, arm and leg muscles. Pilates exercises are a popular and effective way to develop core strength and stability.
Muscles of the trunk and pelvis - Some of the most important muscles of the core are the deeper abdominal muscles that wrap and protect the spine; the abdominal muscles that run along the front and sides of the abdomen; the erector muscles of the lower back; and the muscles of the pelvic floor and hips. Having a so-called 'six pack' of abdominal muscles does not necessarily mean having good core strength and stability. Some of the most important 'core' muscles actually lie underneath the six-pack and, together with the erector muscles of the spine, help maintain good posture and balance during daily activity. This means that just doing sit-ups for the abs will not usually be enough to develop core strength.
Training for core strength and stability The major aim of core strength training is to perform exercises that closely resemble specific movements during a particular sport. Emphasis should be placed on diagonal and rotational movements, and promoting balance and strength by performing exercises standing or sitting on different (including unstable) surfaces such as balance beams, wobble boards, foam rollers, and fit balls. Training should emphasis a balance between developing agonist (prime movers) and antagonist muscles. In many sports, movements are performed while balancing on one leg, or shifting the body weight from one leg to another, and so exercises mimicking these actions should be incorporated into the training program. Examples include a kicking a football while on the run and pushing hard while cycling up steep hills.
Exercises to improve core strength Since there are several different trunk, back and pelvic muscles that make up the 'core', it is important to perform a variety of exercises that target these muscle groups. Core strength can be developed by performing:Pilates exercises, Standard abdominal exercises (such as sit ups and crunches) Fit ball exercises (including roll outs, walk outs, sit ups, leg lifts, and jack knifes) Resistance training exercises with an emphasis on deadlift, squat and lunge exercises, as well as 'power' exercises using 'Olympic'-style lifts (cleans, clean and press, and push press) Medicine ball training (overhead throwing to a partner, side throw, rugby passing, lunge exercises holding the medicine ball above the head) Balancing exercises on a wobble board, balance beam, or foam roller (standing on one or both feet, walking forwards and backwards, with eyes open or eyes closed). Although not absolutely necessary, these exercises provide another level of stimulation and are encouraged whenever there is access to such specialist equipment
About The Author
Dianne Villano is a personal fitness instructor certified through the National Academy of Sports Medicine with over 17 years experience. Dianne specializes in weight loss programs and programs for beginners. For more articles or free fitness tools visit www.custombodiestampabay.com.
Copyright © 2002 -2004CUSTOM BODIES, INC. All Rights Reserved.
| home | site map |
| © 2006 |
