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Ten things you will swear to yourself in bodybuilding

Ten things you will swear to yourself in bodybuilding

Ten things you will swear to yourself in bodybuilding Ten things you will swear to yourself that you will do to keep up bodybuilding, this is something all successful bodybuilders do. Bonus Document Research Case Study outlining the basics of physiology and biology for Top Bodybuilding Site subscribers. A Biological, physiological outlook on understanding bodybuilding as a minimal requirement for getting the results needed by qualitative proven data of case studies done on assisted newbies. Introduction Exercises, breathing, Ashma and reducing the need for medicine Muscles, exercises, age and testosterone levels Examples of cardiovascular training Overcoming anxiety by monitoring psychological aspects and getting a routine Running tests prove positive Isotonic Exercises, muscle matches and repetitive growth Taking the torque to the limits for the best growth Lifting the lever forcing growth in the arms Flexion, Velocity and the bench press The heart, the blood and oxygen Ingesting protein to have more power to press Ions, Electrons, oxygen and two examples of fermentation in muscle cells History of creatine and the properties of protein Brief Summary of the bonus report Bibliography

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Ten things you will swear to yourself in bodybuilding

Ten things you will swear to yourself that you will do to keep up bodybuilding, this is something all successful bodybuilders do.
1. Swear to train with intensity. Work smarter not stronger is wrong, change your thinking about bodybuilding to train smarter and harder. 2. Swear to train more consistently. There should be no excuse not to get down the gym and train. If you are injured fine, but if your make up excuses and using time as an issue you need to rethink is bodybuilding as a sport something you really want to commit to. Using boredom as an excuse or any other excuses you make to miss sessions will set you up for failure. 3. Swear to eat often. Some trainers wont even touch you if you are not starting the day with a suitable breakfast. Eating the right food to create the energy to manifest the winning muscles. Make friends with protein, protein is key there are additional supplements but you want some wholesome food inside you that is going to convert into bodybuilding fuel. Like a steam engine, when you find coal is what makes you move: stick with that fuel. 4. Swear to get the right amount of sleep. Everyday the recommended amount of time to sleep for bodybuilders is 8-9 hours. You need to give your body chance to re-heal. Bodybuilding and body shaping stretches parts of the body, avoid strains and fatigue by getting plenty of sleep. When you wake up carbohydrates are good boost for getting to alert and ready for the day, shakes are one easy way of getting this boost. Plenty of sleep is fine but lying in or over sleeping is wrong. 5. Swear to drink as much water as humanly possible. The more water in your body the better, because taking lots of protein and sweating whilst training you are flushing out unnecessary things inside the body, water assists in this process and will keep you cool, refreshed and regular. 6. Swear to stretch everyday. Before, during and after training get stretching, time and time again I see people in the gym looking around the room aimlessly in-between training. Get stretching use the correct stretching methods, muscle memory is key and stretching is also good for the flow of blood around the body. By swearing to regularly stretch you will optimize growth of muscles better and more importantly reduce the risk of injuries and pulled muscles. 7. Swear not to rely on supplements. Supplements are great but natural proteins are really important, fish is a good one things like tuna or salmon, red meat like beef again is a great source of protein, the obvious one is chicken. Of all of these depending on your preferences you should eat as many as possible different sources of protein are key. Supplements are something you should stock up and take, creatine for example works well, multi vitamins are good magnesium is an all rounder, chromium and glutamate all come highly recommended. You need these properties for fuel, but do not get lazy or

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Ten things you will swear to yourself in bodybuilding

complacent just because you have a cupboard full of pills and shakes, natural edible food it key, if money and shopping is an issue then hopefully this is something we can work through. 8. Swear to do cardio training. This will increase your cardiovascular state. 23 times a week will ensure you do not get to out of breath when bodybuilding and by doing this your heart will also benefit, if your heart is racing step up the cardiovascular exercises. Pull ups, squat thrusts and practising with fly weights before the initial lift is great for muscle training, reducing any shock you may experience. 9. Swear to continue to obtain knowledge. Stretch the brain with relevant information to keep it in sync with the transformations that are happening with your body. This will keep you interested and as already emphasised contribute to working smarter. Human Biology and physiology are exciting topics by understanding muscles and seeing diagrams of what is inside your body you will respect your body more and be in tune with what it is you are achieving, understanding the transitions and learning terminology to communicate with other people with similar goals will really assist your lifestyle. 10. Swear to do squats. Squats as an exercise levels the body's playing field, great for hormone growth and will ensure that everything you do is evenly distributed throughout your body. The last thing you want is to actively make yourself look top-heavy or deformed in some way. Squats are great for loosing belly fat too.

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Bonus Document Research Case Study outlining the basics of physiology and

www.TopBodybuildingSite.com/blog

Ten things you will swear to yourself in bodybuilding

biology for Top Bodybuilding Site subscribers.

A Biological, physiological outlook on understanding bodybuilding as a minimal requirement for getting the results needed by qualitative proven data of case studies done on assisted newbies.
Introduction
There are numerous ways that exercising can be beneficial in both physical and psychological aspects of life. Some of the more obvious physical benefits of exercising include less chance of death related to heart diseases and stroke, weight loss, get in shape and longer life span. Inactivity is one of the worst causes of heart diseases, along with smoking, high cholesterol levels, and high blood pressure. Exercise could help if not alleviate some heart problems present. As the heart is used with increased intensity, the cardiac muscle gets stronger, more efficient, pumping more blood per contraction, and thus puts less strain on the body. A recommended thirty minute medium-intensity exercise on most days of the week will reduce the risk of coronary diseases significantly. People who are active have a forty-five percent less chance of developing heart disease. A study done reconfirmed the fact that even diminutive amounts of intense exercise could lower the cholesterol levels, while more exercise significantly lowers cholesterol levels. Exercises, breathing, Ashma and reducing the need for medicine Frequent exercise keep the arteries flexible, which improves blood flow and therefore keeps a regular blood pressure. Men who exercise merely one hour per day and five days per week, has a fifty gain percent less chance of getting a stroke. Lungs also benefit from regular exercise. People with mild asthma gain from exercise by obtaining a larger breathing capacity. Even though 40% - 90% of asthma attacks are caused by exercising, exercises such as swimming, indoor running, and yoga are nevertheless good for asthma patients. A study showed that 66% of asthma patients who do yoga were successful in minimizing or eliminating the need for medicine. Muscles, exercises, age and testosterone levels For strong muscles and bones, exercise is important. As individuals age, muscles become less, but people who exercise are stronger and fitter than other people in their age group. A study proved that running could be associated with a longer life and less disabilities. Exercising falls under 2 categories: strength training and cardiovascular training. The main goal of strength training is to build muscle mass while cardiovascular exercise achieves greater stamina by using light weights.

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Ten things you will swear to yourself in bodybuilding

Muscles build when they are put under strain. Exercising the main muscles groups for forty minutes 3-4 times a week is enough to increase muscle strength. Strength and massive muscles could be gained by using heavy weights and doing fewer repetitions. If the following symptoms are encountered, then overworking is possibly the cause: dizziness, constant fatigue, and frequent cold or the flu. Some of the positive effects of strength training would be: increasing muscle strength, increasing muscle size, more flexibility, balance, makes the bones stronger and denser, reduce risk of degrading diseases, help reduce fat levels, increases quality of life, and increasing the testosterone level. Examples of cardiovascular training Cardiovascular training, on the other hand, is one where an activity is usually done over a longer period of time. It includes walking, jogging, swimming, and many other exercises. Cardiovascular training helps condition the heart and the lungs, ensuring a healthy and long life. Some other benefits of cardiovascular exercises include: a lean body, a strengthened heart, better cholesterol (more good vs. bad), reduces chances of getting colon cancer, reduced risk of getting diabetes, and a lower heart rate and blood pressure, and a enhanced quality of life. Overcoming anxiety by monitoring psychological aspects and getting a routine Psychological Benefits of exercising is essentially the mechanism behind how exercises help the exerciser psychologically is still a mystery, but is does have the following positive impacts on the exerciser: relieve stress and tension, improves self esteem, boost blood flow to the brain, and just feeling better about yourself. Physical exercise acts like a buffer against stress by minimizing the effect of stress on the body. Regular exercise also decreases anxiety by stabilizing it. As the workout/exercise is begun, anxiety actually rises, but levels off as the activity is continued. Five to thirty minutes after the workout has concluded, the anxiety level is lower than before. Also it has a vastly constructive impact on the human body by relaxation and lowering anxiety, the effects are relatively short-term, the relaxation obtained from exercising diminishes in about 4 hours, and anxiety levels return to normal in 24 hours. Daily exercise is required if the person is suffering from chronic anxiety. However, overworking could be stressful and bad for both body and mind. Running tests prove positive Tests have shown that a constant level of intensity of aerobic exercises enhances the brains capacity to process information the best. A study using soccer players showed that after running on a treadmill for 2- 45 minute time periods, their response time to a test involving real time soccer plays decreased with more time on the treadmill. In another separate study, female runners got better at solving simple math problems after a 20 minute run, and improved more after a 40-minute run. The mechanism behind the effect is not clear, but scholars believe that

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Ten things you will swear to yourself in bodybuilding

aerobic exercises release hormones and some chemicals such as adrenaline. However, working over the personal limit is not good for health.

Isotonic Exercises, muscle matches and repetitive growth For isotonic exercises, more mechanical work done means that more tearing of the muscles is occurring. By tearing the muscles, the muscle fibres will be mended, and made thicker than before. This partly the work you put in and the energy you provide your body with for the transformations to occur during exercises, the feeling of being pumped and full of energy is part of the kinetics an equation that if you wish to study further you can weigh yourself to determine exactly what is needed to put in in order to fuel what effort you put out. For most isotonic exercises, the more work done by the individual in the process of bodybuilding, the better the workout is. This is due to the fact that generally muscles undergo more micro-tears when doing more work, which in turn signals for an increased production of actin and myosin filaments. However, in order to achieve maximum results during workouts, one must find the balance between the number of repetitions they do and the amount of weight they lift. If an individual attempts to weight train with weights that are too heavy, they wont get a very good workout. This is because while they are doing more work per repetition, they are not capable of doing very many repetitions, and therefore dont do very much work. On the other hand, a person working out with an overly light weight will be able to do a lot of repetitions, but the amount of work done per repetition will be minuscule. Furthermore, the human body experiences maximum muscle growth when skeletal muscles are put under a lot of stress and experience tears (accomplished by lifting heavy weights). Therefore, lifting light weights in your workout routine is not recommended for bodybuilding. Taking the torque to the limits for the best growth Torque is the rotational effect on the body arms and legs experience force during exercise, by understanding your own torque you will be able to reduce the chance of injury and experiencing unwanted pain that could put you back a day or two. Excessive stress on the joints causes bone degradation, and can cause osteoporosis. The more weight you lift during workouts, the more torque your arm has during various phases of the exercise, and the more stress is put on your joints. Therefore, people with bone problems should be conscious of how much weight they lift during workout.

Lifting the lever forcing growth in the arms A lever is fundamentally a device which allows the movement of a load using a force around particular pivot point. Levers can be divided in to three different classes. Arms are generally third class levers, which simply signifies that there is a stationary pivot point and a load at the two extremes and an applied force in

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Ten things you will swear to yourself in bodybuilding

the middle. An example of this is the concentration curl where the elbow remains stationary while the forearm lifts the dumbbell, which represents the load. It is the bicep which generates the applied force but the force is transferred to the forearm by the bicep insertion, the tendon which connects the bicep to the forearm. The unique characteristic of this particular class of levers is that the muscle does not need to contract much although it inverse proportionally exerts a much greater force in order to create a great deal of movement of the load. Because arms are generally third class levers, very little movement in the muscle causes a significant amount of movement of the load which means a greater amount of force is needed to move the load. Thus, the arm can move a load rapidly but is ineffective at lifting heavy loads relative to secondary and first class levers. Due to the fact that humans the bicep-arm system is a third class lever. The muscle must exert a greater force than that provided by the load. Therefore, more muscle tearing occurs than if the arm is a 2nd or 1st class lever, which is beneficial for bodybuilding. Flexion, Velocity and the bench press Impulsive weight training and the measuring flexion and the velocity of your bodies tendons. The tendons in the human body, have an elastic limit. Once its stretched beyond this limit, it will become permanently deformed and may even break. This causes various problems, because tendons have various roles in the muscular system of the body, including saving energy during workouts and improving muscular control. Because tendons are what connect skeletal muscles to the skeleton, caution should be exercised to not damage the tendons in your body during workouts, or you will find yourself not being able to do everyday tasks very well. Another drawback to using bad technique like dropping the weight on oneself during the bench press exercise is that the tendons are what absorb most of the shock from stopping the barbell before it kills the individual, so the pectoral and shoulder muscles dont get a very good workout. Maximum muscle stress is achieved by keeping the barbell at constant velocity during the extension and flexion phases of exercise. The heart, the blood and oxygen The heart is described as hollow muscular organ; its function is to pump blood to the whole body during a persons life. The circulatory system of which the heart is part of sends oxygen and nutrients to the body and removes waste and carbon dioxide. One of the demands on the heart is that it must be able to shift whenever the activity of the person changes. Thus when activity increases and a person were to exercise, they would need more oxygen. The increase in oxygen demand leads to the heart being forced to pump more blood and therefore the heart rate of that particular individual to increase. Heart rate simply signifies the number of beats the heart undergoes per minute. Under normal circumstances, the heart rate of and adult would be seventy beats per minute while that of a child would be onehundred beats per minute and a babys would be one hundred and twenty beats per

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Ten things you will swear to yourself in bodybuilding

minute. Resting heart rates will increase due to exercise training. For example, professional athletes have slower resting heart rates due to physical training which keeps the heart stronger so that it may pump a higher volume of blood while beating less often. Other sources such as stress, temperature, hormones, drugs like beta blockers, alcohol and food can also affect heart rate. Normal blood pressure should be should be 80/45 in babies while individuals at thirty years of age should have a blood pressure of 128/80. If ones blood pressure were too high, some of the blood vessels could explode, yet if the blood pressure was too low, the brain would starve or not be able to get what it needs. Thus, the body controls blood pressure in various ways to meet its needs. For example, it can tighten or loosen the blood vessels also the heart can change the amount of blood it pumps. Blood pressure will be affected by the flexibility of arteries, the diameter or width of the artery, the thickness or viscosity of blood and the volume of blood. The volume of blood can change if a lot of blood is lost causing the blood pressure to go down. As well, the heart rate can affect blood pressure. As one exercises their heart rate increases thus resulting in an increase of blood pressure. As the heart rate decreases, the blood pressure decreases. Ingesting protein to have more power to press Studies show that ingestion of protein with carbohydrate increases insulin and/ or growth hormone level, thus assisting the process of muscle growth. The intake of protein and carbohydrate before exercise boost the efficiency of the workout and lessens recovery time, allowing the athlete to endure more vigorous training sessions. Tests show that taking protein supplements along with creatine monohydrate works better than just taking protein supplements alone. The positive effects include leaner tissue mass, and increase in bench press power. Reports show that carbohydrate intake along with protein supplementation increases insulin and/or growth hormone levels a relatively large amount. As well, intake of carbohydrates and protein subsequent to anaerobic exercise promotes a more anabolic hormonal profile. Ions, Electrons, oxygen and two examples of fermentation in muscle cells In aerobic exercises you need plenty of oxygen and this oxygen is converted in the body two different ways and the journey throughout the body has an interesting journey before it even starts to contribute to the work you do in the gym. During this transportation of electrons, hydrogen ions are pulled from the matrix into the inter cellular space. This chain will keep moving till the electron reaches oxygen, where oxygen will accept the electrons and thus become negatively charged and consequently can attract the hydrogen ions. Hydrogen ions are pulled across the cristae from the inter cellular space back into the matrix due to this electrostatic attraction. This entire process is called aerobic respiration. In the case that there is no oxygen, aerobic respiration is undergone, where there is fermentation which follows the glycolysis. After glycolysis there is fermentation,

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Ten things you will swear to yourself in bodybuilding

although there are two possible types of fermentation: lactate and alcohol. In muscle cells, lactic acid is a product anaerobic respiration. Lactate is a term that refers to the salts made from lactic acid and it is not uncommon that both of these words were used as equivalents. History of creatine and the properties of protein What is creatine? Creatine (methylguanidine-acetic acid) was discovered in 1832 by Michel Eugene Cheverul. Later on, in 1834 Justus von Lieburg confirmed that creatine was a normal part of meat. It was also found that there was more creatine in wild animals which underwent more exercise than animals that were living in captivity which exercised less. During the early part of the 1900s by using creatine as a supplement allowed for a boost in creatine in animals. Later on, phosphocreatine (creatine phosphate or phosphorylated creatine) was discovered in the year of 1927. Then in 1934, the creatine kinase (the enzyme that catalyzes phosphocreatine was found). Finally, in 1968, phosphocreatine was found in the process of recuperating from exercise. In foods, creatine is found primarily in red meat and fish. Eaten creatine is then eventually sent to the bloodstream. Creatine is also synthesized within the body by the liver, kidney and pancreas, although this primarily takes place in the liver. The storage of creatine in the body occurs in two forms; in the form of phosphocreatine or simply creatine. In the average adult male weighing 70kg, there is 120g of creatine of which 95% is found in the skeletal muscle. Some of the creatine goes to other various parts of the body such as the heart and brain. Of all the creatine in the skeletal muscles, 60-70% of that creatine is phosphocreatine. And because it is phosphocreatine, it cannot leave the membranes.

Brief Summary of the bonus report

Summary Firstly, it was determined that the tearing of muscles due to contractions results in increased protein synthesis which ultimately results in muscle growth. Thus, anaerobic exercise is more effective for muscular growth because powerful contractions occur. Aerobic exercise results in more muscular endurance, due to the increased efficiency of cellular respiration. Conceptions that fast reputations are more effective are actually false. This is primarily due to the concept of impulse and the fact that the work done is the same. Furthermore, a faster workout could result in the injury of tendons.

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Ten things you will swear to yourself in bodybuilding

Bibliography
Aaberg, E. (1998). Muscle Mechanics. IL: Champaign: Human Kinetics. Branch, J. R, Kreider, R.B, & Williams, M. H, (1999). Creatine The Power Supplement. IL: Champaign: Human Kinetics Endocrine Web. Introduction to Insulin. Retrieved from the Internet: http://www.endocrineweb.com/diabetes/2insulin.html Hadley, E. H. (2005) Lactate In MicGraw-Hill Consise Encylopedia of Science and Technology (Fifth Edition pp. 1221-1222) New York: McGraw Kimball, J. W. (2004) Muscles. Retrieved from the Internet: http://users.rcn.com/jkimball.ma.ultranet/BiologyPages/M/Muscles.html Microsoft Encarta Encyclopedia 2004. CD copyright date 1993-2003 Ph. D. Kreider, R.B. (1999). EFFECTS OF PROTEIN AND AMINO-ACID SUPPLEMENTATION ON ATHLETIC PERFORMANCE. Retrieved from the Internet: http://www.sportsci.org/jour/9901/rbk.html Sherwood, L. (2004). Human Physiology; from cells to systems, Fifth Edition. Belmont, CA: Thomson Learning. The Franklin Institute. The Human Brain Exercise. Retrieved from the Internet: http://www.fi.edu/brain/exercise.htm Wikipedia. Skeletal Muscle. Retrieved from the Internet: http://en.wikipedia.org/wiki/Skeletal_muscle Wiseman F.,L, (2005) Basic Organic Chemistry A Course with Applications

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