When most think of bodybuilding and supplements, they automatically think of creatine, steroids or NO, however it’s more important to get adequate vitamin intake than it is to add these other products to your diet.

A full-packed muscular body,  that is the physique of most bodybuilders. Theirs is a body where “fat” is seemingly invisible and where statistics are vital.

A bodybuilder undergoes a process wherein he develops muscle fibers with weight training, increase in calorie intake and rest. Weight training is not solely a result of hours of sweating in the gym. There are substances which can be taken to intensify muscle build-up as well as to help in the elimination of fats. This is in the form of a bodybuilding supplements.

There are different types of bodybuilding supplements. One example is vitamins. Vitamins are commonly taken to boost metabolic reaction in one’s system. Research shows that about 90% of Americans are not getting the proper nutrition from the foods they consume, hence the need for vitamins.

Vitamins are also needed in bodybuilding since you need to supply the lost energy that your body has exerted during rigorous training. Some of the important vitamins a bodybuilder should take are:

Vitamin C
Ascorbic acid is another term for Vitamin C. It is a water-soluble type of vitamin. With proper amount of Vitamin C in your body you will be able to:
- It protects your muscle cell from radical injury.
- It absorbs iron to aid oxygen in the binding of hemoglobin in the blood to help you perform well.
- It aids in the steroid-hormone formation.
Vitamin C supplements come in different forms which includes tablet, capsule, drink-mix packs, and “multi-vitamin formulation”.

Vitamin B6
Vitamin B6, specifically of the “pyridoxine” form is an essential vitamin for bodybuilders to take. You will obtain different advantages upon intake of the said vitamin:
- It utilizes the proper metabolism of protein and carbohydrate.
Aside from supplements, you can get Vitamin B6 on foods such as liver, green beans, chicken, sea vegetables, nuts and bananas.

Vitamin B1
Thiamine is the other term for Vitamin B1. The said vitamin is essential for bodybuilders in many ways such as:
- It fills muscle because thiamine aids in the conversion of carbohydrates and fats into energy.
- It aids in proper maintenance of the heart, digestive and nervous systems.
Vitamin B1 supplements can be found in most “B complex vitamins”.
Supplement-aside, foods that are rich in thiamine are spinach, beef, pork, soybeans, cereals and legumes.

Vitamin D
Any bodybuilder can obtain a lot of benefits from getting proper dose of Vitamin D since:
- It helps in the regulation of calcium and phosphorus which aids in proper food absorption. Additionally, phosphorus is believed to increase robust contractions in the muscle.
- It aids in the development of a “strong skeleton” as well as proper formation and mineralization of the bone.
Milk and other dairy products is the major source of Vitamin D. Additionally, you may want to add oils from fish liver, fatty fish, and egg in your diet as other natural Vitamin D sources.

Vitamin E
In medical terms Vitamin E is referred to as “tocopherol”. Through the following ways it may help any bodybuilder achieve their bodybuilding goal since:
- It serves a vital anti-oxidant factor wherein it shields the cell membranes from potential damage.
Vegetable oils are the common primary ingredient in the manufacturing of Vitamin E supplements. Alternatively, you can consume foods such as soybeans, nuts, wheat and peanut butter as other sources of Vitamin E.

Although it’s quite possible to get the needed vitamins from your diet, our processed foods are often lacking in both vitamins and minerals, therefore it is often suggested that an additional multi-vitamin-mineral product is added to your diet.

When purchasing vitamins look for ones that are in capsules, gelcaps or easily dissolved tablets and try to stay away from those little round pill type vitamins, as they are not as absorb able by the body.

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Let’s just face it, pretty much every guy wants bigger biceps. They make women want you and men envy you. Walk into a crowded room with bulging arms and you will be noticed! But getting bigger biceps is not always an easy task. Sometimes it seems like no matter what you do your biceps just won’t get any bigger. To address that issue, I have given five tips for getting bigger biceps below:

1) Train them enough but not too much.
A very big part of getting bigger biceps is to be sure you don’t over train them. So many guys go to the gym 5 times a week and work their biceps every time. That is plain and simply too much! Getting bigger biceps requires you to only work them two times per week maximum. And only do 3 to 4 exercises when you are training them.

2) Keep good form.
A simple fact of building biceps is that if you want to get bigger biceps you need to have good form on your lifts. If you have to cheat by using too much back or other muscles in order to finish your bicep lift then you do not have good form. Bad form will hinder your bicep growth.

3) Stick to a good program.
If you are following a program for getting bigger biceps and it is working then don’t change it. Too many people switch around their bicep programs all the time thinking that will help them get bigger biceps. Why fix something that isn’t broken? If it’s working, stick with it. Once you aren’t getting gains anymore then you can switch to a new program.

4) Keep track of your workouts.
A very important part of getting bigger biceps is keeping track of what you are doing in the weight room. Most people don’t do this for some reason. You should know when you did certain bicep lifts, how much weight you used, how many sets you did and how many reps each set.

5) Supplements/Nutrition/Water.
Keeping hydrated before, during and after workouts is essential for getting bigger biceps. If you want to build muscle you must drink a lot of water. It’s just a fact! Proper nutrition is also a vital part of building your bicep muscles (and all other muscles). Finally, weight lifting supplements can help tremendously in getting bigger biceps, increasing strength and promoting faster recovery time.

Follow the five tips above and you will soon find yourself with bigger, stronger, and more defined biceps.

Remember too that when you build and define your biceps it makes your ab area appear smaller for that cut in look.

Technorati Tags: bicep exercises, muscle building, building biceps

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 Ok, this is fast but not necessarily easy (nothing that gives results ever is).
What you will be doing  is spending 8 minutes doing the following exercises.  There are 10 exercises so you will do each exercise for a bit over 1 minute and you will not spend any time resting between exercises. If you need a rest remember to tack on additional exercise time.

1. Upper Body Crunch – The hands are behind the ears and the abdomen pulls up the upper body, raising the shoulders halfway towards the sitting position. The exerciser does not make a full sit-up.

2. Diagonal Crunch, Right Side – In the same starting position as the upper body crunch, the right elbow is brought up towards the left knee as this knee is pulled in towards the right elbow. The elbow and knee almost meet each other right above the abdominal region.

3. Diagonal Crunch, Left Side – This step is similar to the above step but this time, it moves the left elbow and the right knee.
4. Leg Tap – In this step the hand is brought to the sides of the body while the knees are pulled in, raising the feet into the air. The abdomen crunches to pull up the upper body as the tips of hands reach out to tap the raised legs.
5. Lower Body Crunch – Beginning with the position of the upper body crunch, the abdomen pulls in the knees and the legs upward towards the body. This is similar to the upper body crunch except that the lower body is the one being moved.
6. Right-Hand Body Crunch – Resting the body on the left side, with the left hand on the stomach and the right placed under the head, the abdomen crunches by raising the right upper body.
7. Left-Hand Body Crunch – This is the same as the right-hand body crunch, except that the body is resting on the right side and the left upper body is being raised.
8. Center Pushes – Going back to the starting position of the upper body crunch, the position of the hands are changed and placed in front of the body, with palms facing the bent legs. Then the abdomen crunches to lift the upper body as the hands appear to push the air between the two legs.
9. Leg Thrusts – This step is similar to the lower body crunch but instead of pulling the knees in, the legs are kept straight up at right angles with the body. Then the legs are thrust into the air while the abdomen crunches.
10. Combined Diagonal Thrusts– This step is a combination of the Right and Left Diagonal Crunches, done alternately.

That’s it - your done!

Technorati Tags: 8 minute abs, eight minute abs, abs in 8 minutes a day

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In many forums you will see someone suggest cardio when the question is asked ” How can I burn fat?”. They will then on about how brisk walking for 45 minutes will help them burn off the fat so that they can get 6 pack abs.

Although brisk walking is god for you, it’s not going to blast that fat away.  It will take many months to see good results.

In order to as some say “blast off the fat”,  you will need to add weight training into your routine. 20 minutes of weight training will burn more fat and get you closer to 6 pack abs than brisk walking will for 2 hours a day.

Take this test –for 2 weeks give up your standard cardio routine and do some serious weight training and measure your fitness level at the end of two weeks. I think that you will be quite surprised.

Technorati Tags: burning fat, cardio, blasting fat

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 There are a numerous bodybuilding supplements on the market. Some are junk and some are first quality. Over the next few weeks I’ll talk about some of the supplements that I think give the results that you expect.

Often NO ( nitric oxide) is talked about in forums and at the gym. If your looking for a top of the line NO product take a look at Nitrix.

What to expect from  non- hormonal Nitrix

Week 1 - Your Body Is In A NO Loading Phase, Prepare Yourself For What Is About To Take Place! You will start to experience the initial signs of your “muscle swelling” full body pumps! You will also notice the beginning stages of an increase in your strength, recuperation and endurance.

Week 2 - Nitrix Has Just Turned On The Transformation Switch! At some point in week 2 the NO switch flips on. You will really start to see and feel the power of the Nitrix induced transformation. During week 2 your strength, recuperation and endurance should noticeably increase. Your muscles will also become visibly fuller and much harder.

Week 3 - The Metamorphosis Has Begun And It Only Gets Better From Here! You will feel your skin tightening around your muscles and your vascularity will become exaggerated (almost freakish). You should now be experiencing rock hard, full body pumps that last all day long. Your recuperation will seem almost immediate and your strength and endurance should skyrocket. Your gains in lean mass should be unmistakable when you step on the scale and at this point everyone in the gym will be asking what you are taking.

Week 4 And Beyond - Everyday You Look In The Mirror You Should Notice A New, More Muscular Physique. You should now be achieving new levels in lean mass, muscularity, and density that many people only reach after years of heavy lifting! If you think this is good, hang on; the Nitrix transformation still has a long way to go!

BSN Nitrix - The #1 selling Nitric Oxide product! Buy 2 (or 3) and SAVE even more at Bodybuilding.com!

As with any over the counter supplement you should check with your health care practitioner first, and also be sure to always read warning labels on the product.

Technorati Tags: NO,   Nitrix, Nitric Oxide

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You already know that steroids is not the way to go if you want to build muscle in a healthy way. The side effects out weigh the benefits.

However you want an edge, you want bigger, stronger muscles.

Endothil-CR is not a steroid, does not contain hormones and is made from all natural plant sources and is not banned by any amateur or professional organized sporting body, including the World Anti-Doping Agency (WADA) or the International Olympic Committee (IOC).

Endothil-CR is easy to take. On your workout days just take 1 tablet, 30 before your workout. Chew it slowly. And on non-workout days, take 1 tablet in the morning.

To receive the best benefits from Endothil-CR you will have to change your workout routine a bit. Instead of working your entire body on workout days, you will work one or two muscle groups to exhaustion (hypoxia) . It is during this exhaustion and recuperation time that your muscles will receive this most benefit from Endothil-CR.

So if you are interested in building bigger, stronger muscles without any products which may ban you from competition or produce unwanted side effects you should follow the following link and get the competitive edge.

Endothil-CR Find Out More Now!

Read over the information, check out the studies and the study results and see for yourself why so many have turned away from steroids and have turned to Endothil-CR

Technorati Tags: endothil-cr, bodybuilding, muscle building, body building, body building without steroids

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The bench press is by far the most popular exercise for anyone who lifts weights. Why? Well, it’s mostly to boost their own ego. Having a big chest looks good and gives you a lot of confidence. It’s also nice having people asking you all the time how much you can bench and being able to tell them you can bench 400 (or whatever). Weight lifters are always trying to improve their bench press but many go about it the wrong way. So how do you improve your bench press? Here are 5 tips, in no particular order…

1) Don’t Over train

If you want to improve your bench press then you have to make sure you are not over training. If you are benching every time you are in the weight room then you are doing it too much. You only need to do bench press once per week. If you are benching all the time and not seeing any gains then try cutting back and see what happens. Your muscles need time to rest and recover. They can’t do that if you are constantly tearing them apart.

2) Train Other Muscles

Your chest is not the only thing you should be focusing on in order to improve your bench press. You should be working on your entire body with a special emphasis on your triceps, lats, and delts because these muscle groups play a huge role in bench pressing.

3) Have a Lifting Partner

Having someone there to spot you while you are bench pressing will help for a few reasons. The most important one is safety. Let’s just say it’s not fun having hundreds of pounds fall onto your chest and a spotter will stop that from happening. But a lifting partner can also help improve your bench by giving you encouragement and pushing you harder during your lift as well as providing someone to prove yourself to. You will also have the added confidence knowing someone is there to help you if you fail, so you will tend to push yourself harder.

4) Go Heavy

If you are trying to get stronger and improve your bench press you should not be able to get more than five reps of the weight you are using. However, you should also be able to actually do the weight close to five times each set so you are getting some reps in. Go as heavy as you can while still being able to get a few reps in each set.

5) Take Supplements

Weight lifting supplements such as creatine whey protein can help you improve your bench press tremendously. They will help with strength, recovery, stamina, explosiveness, and other things that will allow you to bench more.

There you go, 5 tips to help improve your bench press. If you want to be able to brag to your friends about how much you can bench start with the above tips and you will improve your bench press very soon.

Technorati Tags: bodybuilding, no-explode, bodybuilding supplements

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