gym class heroes

Nutrition For body building

noreply@blogger.com (smith) — Sat, 18 Apr 2009 11:39:00 +0000

Welcome again to Gym Class Heros updates of Nutritions for a better body building.

Gym Class Heros
Updates:-

Nutrition
When people think of bodybuilding, they consider weight training the key component, but nutrition is almost as important in achieving the physical shape you desire. If you eat junk food, all the weight lifting in the world won’t produce a top-notch body. In recent years, we’ve learned a great deal about the importance of nutrition. Sure, we all slip up and eat things we shouldn’t, and body- builders are no exception. It’s not as if you can never cheat again if you’re going to be a successful bodybuilder, but a major part of your training must be watching what you eat. Just as you need to understand your muscles and how they work, you need to be aware of the basics of nutrition: protein, carbohydrates, and fat. Each plays a critical role in your diet. What do we mean by _diet_? To many people, _diet_ means counting calories and starving themselves. That form of dieting is normally counter- productive. You may limit calories enough to lose weight for a short while, but almost invariably you gain it back.

In bodybuilding, diet simply means your overall eating habits. To add muscle, you have consume a lot of calories. You can’t get huge by eating like a bird. Train big, eat big, sleep big
That’s the advice some people give. Naturally, what you eat is critical. For instance, if you take in too much fat, you won’t achieve outstanding muscle donation. Bodybuilders face the delicate balance of eating enough to gain muscle mass but keeping their body fat percentage low enough for donation (about 8% to 11% for men and 7% to 9% for women). There’s no single perfect diet for everyone, just as there’s no perfect weight training regimen for everyone. As you learn about nutrition, you’ll be able to craft an eating plan that helps you achieve your fitness goal. Knowledge is power both in weight lifting and in eating. The two go hand in hand.
In the past, most people considered three square meals a day as the best diet. Nutritionists have learned that eating fewer, smaller meals each day

PROTEIN
Of the three macronutrients, protein is the most critical for bodybuilders. Protein is responsible for growth, maintenance, and repair of muscle tissue, which is why top bodybuilders constantly monitor their protein intake. In general, a bodybuilder needs twice as much protein as the average
person. The best sources of protein are eggs, poultry, meat, and dairy products the animal proteins. Plant proteins from foods like rice, beans, corn, peas, and nuts are not as easily
assimilated into the body as animal proteins.

CARBOHYDRATES

Carbohydrates are the body’s main source of energy. Although protein and fat supply some energy, about 50% of a bodybuilder’s calories should come from carbohydrates. Carbs fall into two categories: simple and complex. Simple carbs provide a quick burst of energy. When they are digested, they turn into glucose, a major source of energy that can be burned rapidly.
Candy is one example of a simple carb; fruit is another, healthier type Complex carbs, on the other hand fuel the body over a longer period of time. Everyone needs both types of
Carbohydrates, but bodybuilders should focus on complex carbs because they provide a more sustained energy supply throughout the day mushrooms, spinach, and zucchini. Examples of sources of starchy carbs are red beans, corn, oatmeal, peas, pasta, potatoes, rice, and tomatoes.

GENERAL EATING GUIDELINES

Because of the almost in_nite variety of food choices, it’s difficult to provide sample menus that would suit everyone and meet each person’s individual needs. Other books are devoted entirely
to diet and food preparation for body- builders. Here we’ll touch on some of the broad _dos_ and don’ts_ of food selection and preparation. Pay attention to the ratio of carbohydrates, protein, and fat in your meals. Ideally, your diet should consist of about 50% carbs, 35% protein, and 15% fat. Choose fresh fruits and vegetables instead of canned or frozen ones. The latter often contain sugar, salt, and preservatives that can be harmful. Select fresh meats instead of processed meats (like lunch meat) for the same reason that you choose fresh fruits and vegetables. Eat white meat (such as chicken breasts) instead of dark meat (such as chicken thighs), because white meat has less fat. Remove the skin to further reduce the fat. Eat _sh, which typically has even less fat than white meat. A popular choice for bodybuilders is tuna,which is inexpensive and easy to take with you, since it_s canned and requires no refrigeration. Select tuna that’s packed in spring water, not
oil. Oil contains many useless calories.

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GYM CLASS HEROS

noreply@blogger.com (smith) — Thu, 16 Apr 2009 13:32:00 +0000

WELCOME TO GYM CLASS HEROS UPDATE

Gym Class Hero, Guild

Bodybuilding has come a long way. Just look at photos of champion bodybuilders in the 1940s or _50s and compare them to today champs. There is no comparison. Today stop bodybuilders boast muscles that are far bigger, better denned, and more symmetrical than those of their counterparts just a few
decades ago. In many ways, this is the golden age of body-building. Advances in training techniques and
nutrition have made it possible for more people to achieve a rock-hard physique that once seemed out of
reach. Granted, building a great body isn’t simple. It still takes dedication, persistence, and patience,
but today there’s a road map a set of proven training principles to help you on your journey. Bodybuilding stars of the past, including the famous Arnold Schwarzenegger, often had to rely on trial and error to make gains. They experimented with a range of training methods an nutritional approaches, never quite sure what would work for them. Today, beginning bodybuilders can beneath from the lessons of their predecessors and make far greater gains in far less time. The Official Gym Class Heros Guide to Getting Started in Bodybuilding will teach you to awaken your dormant muscles and transform your physique,
using the latest knowledge and most advanced techniques. Gym Class Heros has been the undisputed
leader in bodybuilding for almost 40 years, dating back to the opening of the original Gym Class Heros in Venice, California, in 1965. That now-famous gym became the Mecca or the world’s top bodybuilders in the 1960s and _70s. It provided the backdrop for the 1976 movie Pumping Iron, which opened up the world of bodybuilding to the public. Today, Gym Class Heros has more than 500 gyms worldwide. There’s probably one near your home. Let’s be clear. We don’t promise overnight miracles. The Official Gold_s Gym Guide to Getting Started in Bodybuilding won’t turn a 98-pound
weakling or a _abbey couch potato into a world champion bodybuilder in 30 days, as
some books and products seem to promise. We’ll leave the grandiose, unrealistic claims to others.
Instead, The Official Gold_s Gym Guide to Getting Started in Bodybuilding offers
a sound, systematic, and safe approach toreaching your muscle potential through proper weight lifting.

Let Get Started

Before we proceed, let’s clear up misconception about bodybuilding that has existed for years. The truth is: Bodybuilding, done properly, does not make you stiff or muscle-bound.
In years past, coaches’ often discouraged athletes from lifting weights. They feared that large muscles would make the athletes bulky and slow instead of nimble and quick.

We usually associate splits with tiny, pre-teen gymnasts blessed with incredible _edibility. Wheeler, by contrast, stands over six feet tall and weighs about 250 pounds in contest
Shape. His _edibility matches up with anybody’s. So, to those who say _I don’t
want to start lifting weights because I might get too big,_ we say _Find
another excuse. Women, in particular, often fear that they’ll become big and masculine-
looking if they begin serious weight training. They don’t want to look like a female version of Arnold Schwarz- nagger. In fact, there is very little chance that a woman would ever
resemble a male bodybuilder, even if she tried. Some women, it is true, have exceeded the bounds of femininity with free weights, can be dangerous if used improperly. Here’s the best advice: start slowly. Use light weight at _rest until you master the correct lifting technique.

Never bend from the waist and lift with your back. If you do, you risk back strain and perhaps chronic back trouble. Instead, bend at your knees and slowly lower yourself to the _door, keeping your back straight. Then grab the weight and gradually stand up.
Now you’re ready to begin your exercise. Always lift in a smooth, controlled, rhythmic manner. Once you start, never make quick, jerky movements with a barbell or dumbbell. For instance, don’t rock your body back and forth to try to lift heavy weight. Don’t try to impress others in the
gym by showing how much weight you can lift. Form is far more important.
If you try to lift too much weight, your form will suffer, and so will your results. Think of bodybuilding as a marathon, not a sprint. Look for gradual progress, not overnight miracles. The key to successful bodybuilding is isolating special muscles and
working them to exhaustion. The muscles then recover and, over time, become stronger and larger. Different weightlifting exercises are designed to target different muscles. If you use your whole body during an exercise instead, you spread out the effort and fail to pinpoint one particular muscle. As a result, that muscle gets very little beneath.

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