Saqib

BODYBuiLDING AND THE ELDERLY One of the primary manifestations of aging is the gradual deterioration of muscle mass. But recent research has proved that muscle doesn't have to atrophy with age to the degree we always believed. In fact, muscle mass can be increased to a surprising degree with proper training even in those of advanced age. In short, recent scientific studies indicate that bodybuilding can be a fountain of youth Ofcourse, the older you are the more careful you have to be when you start bodybuilding. "Consult a doctor" is not just a pro forma disclaimer when it comes to somebody in her sixties or seventies. Consult a doctor, find a good trainer, take every precaution. Leamn proper technique Get into training slowly. When you' re. older, injuries take longer to heal, so do everything you can to avoid any problems But the results can be spectacular. return to more youthful levels of strength. A more youthful body. Energy, mobility, and an increased quality of life. Confidence and independence. Remember, much of what we consider to be inevitable aspects of aging are really just signs of underuse and neglect. You don't have to lose muscle or bone mass as you grow older, you can keep what you have and even build more of it. #deadlift #fitnesstips #fitnesslifestyle #bodybuilding #powertraining #fitnessapparel #fitlife #fitnessmotivation #flex #gym #nutritiontips #bodybuildinglifestyle #FitnessGoals Ronnie Coleman @followers Musclemania México MusclePharm

Developing a broad, thick, and massive back is absolutely necessary in the creation of a quality bodybuilding physique. Strong back muscles are essential for lifting and carrying heavy weight, and a highly museular back has always been considered the measure of a man's strength. When a bodybuilding judge looks at a competitor's back, there are three things he is especially interested in: (1) the thickness and muscularity of the upper back; (2) the sweep and width of the lats; and (3) the definition and development of the lower back and lower lats. Back muscle functions The lats have two basie functions as far as bodybuilding is concerned: They pull the shoulder back (a rowing motion) and pull the shoulders down (a pulldown or chinning motion). A common mistake when doing these movements is to use too much biceps effort and not enough back, or to involve the muscles of the lower back in a swaying motion instead of making the lats do most of the work. You have to make an effort when training lats to isolate them so that only these muscles are involved in the movement. The lower back muscles function differently from most other muscles in the body. They are stabilizers, holding the body steady rather than constantly contracting and relaxing through a full range of motion like, say, the biceps. Therefore, when you do full-range exercises like Hyperextensions or Straight-Leg Deadlifts you put so much strain on the lower back that it can take up to a week to fully recuperate, This means that total-effort lower back training using power exercises and maximum weights is necessary only once a week. On the other days, do your sets with nonpower exercises and less than maximum poundages. . #relax #flex #gym #bodybuilding #fitnessmotivation #fitnessfreak #powertraining Musclemania México #fitnessapparel #workout #benchpress #deadlift #backday

Bodybuilding and Aerobic Endurance

There are two fundamentally different kinds of endurance: muscular and cardiovascular.
1. Muscular endurance is the ability of the muscle to contract over and over during exercise and to recruit the maximum number of fibers to perform that exercise. For example, while doing heavy Squats, you fatigue muscle fibers in the leg so quickly that if you want to get through an entire set you need muscle fibers that recuperate
quickly and you need to be able to bring many additional fibers into play during the course of the set.
2. Cardiovascular endurance is the ability of the heart, lungs, and circulatory system to deliver oxygen to the muscles to fuel further exercise and to carry away waste products (lactic acid).
While these two aspects of endurance are distinct, they are also connected. What good is having a well-developed cardiovascular capacity if
the muscles you are using in some effort can't keep up the pace and give out? And how well can you perform if your muscles have tremendous endurance ability but your circulatory system can't deliver the oxygen they need?
Just about everyone understands that you increase cardiovascular capacity by doing high volumes of aerobic exercise.
exercise that makes you breathe hard, causes your heart to race, and that you can keep up for long periods of time. When you do this, you increase the ability of your lungs to take oxygen from the air and transfer it to the bloodstream;
increase the capacity of your heart to pump large volumes of blood through the circulatory system and to the muscles increase the number and size of the capillaries that bring blood to specific muscles;
increase the capacity of the cardiovascular system to flush lactic acid (which causes the feeling of burning in the muscles during intense exercise) out of the muscles.
You increase muscular endurance by performing a relatively high volume of muscular contractions. When you do this, you increase the size and number of capillaries to the specific muscles being exercised;
》increase the ability of the muscles to store glycogen (carbohydrate),which is needed to create energy for muscular contractions;
》 increase the mass of the muscle mitochondria (energy factories) that create substances like ATP out of glycogen which are used to fuel muscular contraction;
》increase the development of the type of muscle fiber mostly involved in endurance exercise.
As a reminder, there are basically two types of muscle fiber (as well as a lot of intermediate, in-between fiber types):
1. White, fast-twitch fiber is nonaerobic power fiber that contracts very hard for short periods but has little endurance and a relatively
long recovery period.
2. Red, slow-twitch fiber is 20 percent smaller than and not as powerful as white fiber, but is aerobic and can continue to contract for
long periods as long as sufficient oxygen is available Because bodybuilding training relies on a higher volume (sets and reps) ot eftort than, say, weightlifting, it has some cardiovascular benefit
and also leads to an increase in muscular endurance. Bodybuilders tend to train at a pace which is just below the threshold of cardiovascular failure that is, they train as fast as they can without overwhelming the ability of
the body to provide oxygen to the muscles. This doesn't automatically make them good at endurance activities, such as running or riding a bicycle, but it keeps them in pretty good cardiovascular shape. When it comes
to those other types of activity, you are dealing with both specificity of training and specificity of physical adaptation. You have to train on a bicycle to be good on one. You have to work at running to improve your ability as a runner. However, a well-trained bodybuilder will usualy be in
good enough shape to do well at these kinds of exercises and to show considerable improvement very rapidly, providing his size and bodyweight are
not too much of a negative factor.
It has always been believed that cardiovascular endurance is almost as important to a bodybuilder as muscular endurance. Hard traininmg results in
a buildup of lactic acid in the muscles being used-a waste product of the process that produces the energy for muscular contraction. If the heart,
lungs, and circulatory system have been able to provide enough oxygen to the area, the lactic acid will be reprocessed by the body into a new source
of energy: if not, the buildup will eventually prevent further contraction, leading to total muscular failure.
Some bodybuilders, however, find that running does not suit them or causes them to have problems with their legs and ankles, so they
seek other ways of developing cardiovascular conditioning-using Lite cycles, treadmills, and other types of aerobic equipment. The fact
is, the better conditioned your heart, lungs, and circulatory system, the more intense training you will be able to do in the gym and the more progress you will make as a bodybuilder.

TRAINING WEAK AREAS

Bodybuilding is as much an art as a science, so you can't always be governed by a rigid and unchanging program. From the first day you walk into
a gym it may be apparent to you that one body part or another is much weaker than all the rest. One basic method of correcting such imbalances
is by using the Priority Principle-work your weak areas first, when you are fresh and capable of generating the greatest amount of intensity. Or
arrange your Double-Split schedule so that you are training only the weak body part in one of the sessions.
Another remedy is to increase the number of sets you do for the weaker area from 5 to 7 sets. Continue doing this for as long as necessary.
until you see an improvement, and then go back to a more balanced routine. This is a good time to use the Staggered System. Every third or fourth
set, throw in one set of an exercise for the weak area in addition to the normal sets you do for that body part.
There will also be times when a body part lags behind because you are overtraining it, hitting it so hard, so often, and so intensely that it never
has a chance to rest, recuperate, and grow. The answer to this problem is simply to give the muscles involved a chance to rest and recover, and then to adjust your training sechedule so that you don't overtrain it again. Remember, too much can be as bad as too little when it comes to bodybuilding training But how do you tell the difference between slow growth due to not enough training and lack of development because of overtraining? To a degree, this is something you need to leam to tell instinctively as you get more experience, but here is a good rule of thumb:
1. The remedy for understimulation is most often learning to train harder, more intensely, using additional Intensity Techniques, than it is in-
creasing sets to any great degree.
2. Overtraining is almost always the result of training with too many sets, too often, with too little time to rest for a body part between workout sessions. (One sign of possible overtraining is a lack of a pump during your
workouts.) Remember, one of the reasons there are so many good body builders nowadays is that they have learned to train extremely intensely in
short bursts, while giving their muscles plenty of time to rest and recuperate between workouts. Always keep in mind that training stimulates
growth, but that actual growth takes place while you are resting.
Of course, sometimes your weakness is in just one area of a body part-your biceps may have a great peak, but not enough width; your lats may be wide and sweeping enough, but you might lack density and mass in the middle back. The answer is to choose the particular exercises that work that specific area and arrange your training program to give those exercises special priority.

NOTE:
Stay tuned for analysis of each body part that will help you spot your weak points and I'll try to explain some exercises or specific training techniques , you can use to correct any weaknesses.

Muscle building and Metabolism
One of the factors that helps to build muscle is metabolism . Some people naturally burn more calories than others. Some bodies seem naturally designed to turn food energy into muscle or fat while others turn this energy into fuel for exercise. However as your body changes ,so does your metabolism. Muscle burns calories, so a naturally heavy endomorph wi find it easy to get lean as he builds more and more muscle mass, also the body is very adaptable, and literally thousands of various metabolic processes that are going on all the time tend to alter in response to the demands you put on them- turning protein into muscle for example, or increasing your ability to metabolize body fat for energy .
If you're extremely lean or extremely heavy, you should take the precaution of having your thyroid function checked by a physician as thy thyroid gland plays a major role in regulating metabolism. When it is underactive (hypothyroid) it is difficult to burn excess body fat, and when it is over active (hyperthyroid) putting on any additional body weight becomes almost impossible .
Almost all true fitness trainers are against using thyroid as a means of increasing your metabolism and "cutting up" (achieving a state of high definition) when your own thyroid levels are within normal limits . This is dangerous in a no. Of ways , including the risk that will permanently damage your natural thyroid function.

Be aware and be smart ❤

1. Flaxseed Oil
Flaxseed oil is high in alpha-linolenic acid (a polyunsaturated fat), which has been proven to
lower cholesterol. Studies show that flaxseed helps lower total and LDL cholesterol levels.
Other research has revealed that another ingredient in flaxseed, omega-3 fatty acid, may also
help lower blood triglyceride levels and blood pressure. It may also keep blood platelets from
becoming sticky and adhering to arterial walls. So if you’re already using flaxseed and/or
flaxseed oil, keep doing so.If not using ,go to the market and get some and grind it yourself and put in refrigerator to avoid rancidity.

2. Olive Oil
There are centuries of evidence showing that people who follow Mediterranean diets have a low
occurrence of heart attacks. One of the reasons is the high amounts of olive oil in such diets.
Olive oil contains large amounts of monounsaturated fats and studies have shown that it can
lower both LDL and total blood cholesterol levels. There is also evidence to suggest that olive
oil reduces the clotting ability of blood; not to the point that it’s dangerous, but to the extent
that it helps prevent buildup on the arterial walls. So even if you can’t afford that trip to mediterranean region, place a bottle of olive oil on your kitchen table.

Neil Hill:
1. Increase meal frequency: this allows for quicker and more efficient digestion of nutrients, leading to
less gastrointestinal discomfort associated with larger meals. This, in effect, allows you to eat more
food, easier.
2. Around training is a great time to increase intake of high GI carbohydrates in liquid form: This helps
to fuel recovery/growth and increase calorie intake whilst allowing for an improved insulin profile.
3. Increase calorie intake through liquids: Eating large amounts of food can be difficult for those with
small appetites, therefor using fruit smoothies/milkshakes is an effective and more palatable way to
increase calories whilst still providing plenty of nutrients.
4. Choose Foods that have low satiety: Unlike dieting, a feeling of fullness can be crippling when trying
to eat enough food to grow. This is especially problematic due to the satiating effects of protein in
the diet; therefore choosing food sources that have low satiety, but meet nutritional requirements, is
an effective way to increase calorie intake.
5. Fats are your friend: Fats, as we have discovered are calorie dense, therefore you can increase calorie
intake without needing to increase food volume massively. Once you have enough carbohydrates
to fuel recovery and growth, then fats can make increasing calories a simple, tasty and cost effective
way to boost energy intake. Remember to try and use unsaturated forms of fats in the diet if eating
large amounts, to reduce the risks associated with a diet rich in saturated fats.

Neil Yoda Hill

Importance Of Warm up

It's observed that most of the people in valley hit the gym but most of the time they avoid warming up but is should be seriously considered that a warm up is the base of a workout. Remember, oxidation in muscle is actually a type of burning ,when a muscle is put under use, temperature of the aea slightly increases and ability of muscle to contract forcefully becomes much more .
But the importance of Warm up doesn't end here as warm up pushes fresh oxygenated blood to the area chosen and boosts the blood pressure and heart rate ,this provides maximum oxygen supply to the body and helps eliminating the waste products of exercise from the muscles under work.
Warm up prevents the body to become overstressed and prepares it for heavy exercise demands and also reduces the chances of injury strain or sprain.
Warm ups can be done in a lot of ways like a short session cardio prior to training but try not to deplete the body's energy in your warm up. Also warmup can be achieved using lighter weights without putting great stress on body . A warm up should be performed starting with stretching and then using lighter weights (dumbbells or barbells) an perform basic movements to stimulate the muscles to do something more advanced.
And then begin your training with a light weight warm up set to get those specific muscles ready for the specific movement , when you start hitting muscle group with higher reps and lower weights ,they become prepared for high intensity training with higher weights .
With the above we can understand the importance of warm up but it is more important to perform a proper warm up before heavy training .the best idea is not to perform heavy training until you gear up your body by performing a successful warm up and stretching.
Warming up can also be dependent on the time of day you're hitting the gym e.g early morning training needs a more efficient warmup because your body at that time is more delicate because you've just come out of long resting psase , so be careful and choose your preliminaries wisely and take care of your warm up thoroughly .
Mostly injuries at gym happen for two primary reasons :either the performer has performed with wrong posture or technique
Or didn't perform warmup or stretching properly
So to avoid injuries learn proper techniques of warming up, stretching and training and run long in life without injuries .

People seeking to lose fat should try out morning cardio.
Cardio alone won't help unless you're sure that you have a proper nutrition plan and your caloric intake is in check

❤ Passion

Progressive Resistance Training

Of course, the majority of people who train with weights are never going to compete ( just as majority of gully cricketers who never enter a national stadium) but weather you build body with aim to hit stage in a Physique competition or train to improve your performance at sports ,to be healthy and fit , to look and feel better or to correct an injury ,all muscle building done correctly depends for its results on same basic exercise principle ,that of progressive Resistance training .
Progressive Resistance training works because body is designed to adopt and grow stronger in response to the stimulus that is expose your body to greater amounts of stress than it is used to . If you are used to running 2 miles a day then running 6 miles would put more stress and hence demand more from muscle and the ability of your cardio vascular system to supply enough oxygen and nutrients to keep muscles functioning properly under stress of this greater demand , you may be in shape to run 2 miles but you need to be in better shape to run extra 4 miles .
Improving your conditioning in this case is a matter of how far you run hence giving the body time to adapt to this increase
And when it comes to building muscles same principle applies . The muscles are adapted to deal with a certain demand level ,specifically to a certain amount of weight in training lifted with a certain level of intensity . When you increase the amount of weight or intensity your have to become bigger and stronger to tackle the situation ,once your muscles become used to new adopted system you have to put again an extra effort to increas weight and/ or intensity so that your muscles will continue to grow and become stronger with time .but not every exercise you do with weights ends up with optimum muscle hypertrophy and strength ,you need to perform right exercises using the correct techniques in order to send a specific message to nervous system that guides body to better growth and kind of adaption you wish to achieve . This is training specificity and this is why learning to train correctly is so important.
Your body is unaware about your thinking about it ,it only understands the specific instructions that you give it through the way you train . People (particularly in our valey ) often feel that they are building muscles ,sweating, getting tired, sore etc but unless they give right training and nutrition to bdy they are going to be disappointed in the results thay is why correct training and right nutrition is important along with a correct understanding of a progressive Resistance training.