Beginning Bodybuilding – Questions/Answers


If you are new to bodybuilding, everything can be very overwhelming. The problem is if you ask a 100 people how to get started, you will get 100 different answers. I will try to answer some of the basic questions everyone asks:

Should I Join A Gym Or Workout At Home?

If you have access to a gym, this is definitely the best choice. There are too many distractions in a home. If you are a very discipline person, then working out at home may be an option. For the average person, home workouts do not last.

Once you decide where you are going to workout, you have to decide on a time of day that works best for your schedule. Try to pick a time that you know will have the least distractions. If you have a family and kids, try to get to the gym before work. Or see if you can get in a workout at lunch. Whatever you chose, just be consistent with your workouts.

An added benefit to joining a gym is you can work with a personal trainer and have a personalize workout routine setup for your body type. If you decide to workout at home, there are plenty of books and magazines that can help you setup a workout routine.

What kind of workout routine should I follow?

If you are just starting out, I would start out with a routine that hits each body part once a week:

Day 1: chest/Back/Biceps

Chest:
Dumbbell Bench Press – One warm-up set of 15 reps followed by 3 sets of 12 reps.
Incline Bench Press – Three sets of 12 reps.
Dumbell Flyes – Three sets of 15 reps.

Back:
Lat Pulldowns To The Front – One warm-up set of 15 reps followed by 3 sets of 12 reps.
One Arm Dumbell Row – Three sets of 12 reps.
Low Cable row – Three sets of 12 to 15 reps.

Biceps:
Straight Bar or EZ Bar Curls – Three sets of 12 to 15 reps.
Alternating Seated Dumbbell Curls – Three sets of 12 to 15 reps.

Day 2: Cardio

Half hour on the treadmill or elliptical trainer.

Day 3: Shoulders/Triceps/Abs:

Shoulders:
DB Should Press – One warm-up set of 15 reps followed by 3 sets of 12 reps.
Lateral Raises – Three sets of 12 to 15 reps.

Triceps:
Cable Pushdowns – Three sets of 12 to 15 reps.
EZ Bar Skull Crushers – Three sets of 12 reps.

Abs:
Crunches – Three sets of 20 to 30 reps.

Day 4: Cardio

Half hour on the treadmill or elliptical trainer.

Day 5: Quadriceps/ Hamstrings/Calves

Quads:
Leg Press – One warm-up set of 15 reps followed by 3 sets of 12 reps.
Squats – One warm-up set of 12-15 reps followed by 3 sets of 12 reps.
Alternating DB Lunge – Three sets of 12 to 15 reps.

Hamstrings:
DB Stiff Leg Deadlift – One warm-up set of 15 reps followed by 3 sets of 12 reps.

Calves:
Standing or seated Calf Raises – One warm-up set of 15 reps followed by 4 sets of 15-20 reps.

Day 6: Optional Cardio

Half hour on the treadmill, elliptical trainer or fast walk.

Try to keep a journal of your workouts (including weights and times). This will help you keep track of your progress. Following the workout for a few months increasing the weights whenever you can. Try to keep strict form to avoid injury.

Should I use nutritional supplements?

Definitely! When you workout, you are breaking your muscle down. Your body requires nutrients to build the muscle back up. Building muscle is 10% working out and 90% nutrients/rest. You build your muscle when you are resting.

If I have to pick the top bodybuilding supplements, it would be in this order:

a)Multi Vitamin – Make sure your body has all the necessary nutrients, antioxidants and minerals to build muscle.

b)Whey Protein – Try to make sure you eat at least 1 to 1.5 grams of protein per pound of bodyweight if you are following a workout routine.

c)Creatine – Try for 5 grams of creatine a day. If you have a sensitive stomach, try Kre-Alkalyn.

d)Water – Water is not a supplement…but it is very important. Drinking lots of water keeps the muscles full and helps flush your body of toxins.

With the supplements listed above, also make sure you stick to healthy foods like oatmeal, egg whites, tuna, chicken, brown rice, vegetables, etc. If you need to cheat, do so in moderation. Try to stay away from processed foods, sugar and alcohol.

Eating small meals 5-6 times a day is more beneficial then 3 meals a day. It keeps your muscles fueled throughout the day.

By following the advice above, you will be well on your way to develop the body you dreamed about. The key to bodybuilding is consistency. If you stay consistent, you will succeed!

Warren Kuhl
http://www.articlesbase.com/health-articles/beginning-bodybuilding-questionsanswers-122993.html

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Tags: Average Person, Basic Questions, Best Choice, biceps, bodybuilding, Distractions, Dumbbell Bench Press, Elliptical Trainer, Home Workouts, Incline Bench Press, Joining A Gym, Personal Trainer, Questions Answers, Seated Dumbbell Curls, Shoulders, Straight Bar, Time Of Day, Treadmill, Working Out At Home, Workout Routine

From Pain To Purpose


In March 2006 my husband and I celebrated 10 years of marriage. This could not have happened without the Lord, my Pastors and my faith. The faith to start over, faith to be open, faith to be willing to allow the Lord to work through me and use me to help encourage and inspire other women.

On April 28, 2004 I thought I would literally lose my mind. Riding in the back of the ambulance the next day, I knew I would not survive. The situation had the best of me. “Just give up” was the desperate thought that entered my mind. “God is not with you,” the little voice lied. “I thought He would give you your hearts desire.” But surely this was not my true desire.

” Why are you crying” were the words the enemy kept throwing at me. How could the one I love taunt me? As I lay in the emergency room he sat across from me laughing in the midst of my pain and heartache, I felt my world being destroyed. Is this a dream? Did my husband really come home 4 days earlier and say he was leaving? I just gave birth to our third child 5 days prior.

“Why are you crying?”

“Could it be that you just told me you were leaving?” This had to be a dream.

“Whatever Nicole.”

“Whatever? Are you crazy? You are a man of God; this is not biblical! You just don’t decide that you don’t want to be married anymore after 8 yrs. You have children, you have responsibilities!”

“Whatever Nicole.” The dream became a nightmare.

This is what began 8 months of warfare, tears, prayer, teaching and most importantly, learning my purpose.

This is one of my stories. My life is a testimony and God knows that I will share it. The bible says that we are overcome by the power of our testimony.

My prayer is that this story will help just one woman be able to “Breathe Again”. If it helps hundreds or even thousands, that is great. But my mission is to reach that one who is suffering, who is going through what I went through. Sharing my story is also healing for myself. So thank you in advance for reading and also helping me “Breathe Again”.

The words to that famous hymn go a little something like this.

“This is my story, this is my song, I am praising my Savior all the day long.
This is my story, this is my song, I am praising my Savior all the day long”

To be in the church and living “somewhat” right is what I thought it took to keep my home, my marriage and our life together. All we needed was “church”. Boy, was I wrong! It takes a lot more than just “church” to keep it together. It takes a relationship. Not just one person having a relationship with the Lord, but both of us.

I ended up in the back of that ambulance due to hemorrhaging. When all the tests were done the diagnosis was “stress”. Yeah, maybe I was a little stressed out. My husband did just tell me the night before that he was leaving. The doctor prescribed Zoloft (an antidepressant), but I refused to start taking something that I would be dependant on. I made this assertion not knowing that shortly after that I would be dependant on another pill.

My husband was in and out of the house after that night. He was still officially there, but not really there until a few months later. Then I put my foot down.

“You will not do whatever you want to do in this house. My kids will not see you coming in and out as you please. You will not sleep here, go to work, then leave and go sleep at another woman’s house. My son is 14 and I do not want him to think this is ok.”

That is what came out of my mouth but I really wanted to say was,

“I will do what you want, just stay”

” I will accept you being with another woman, just stay!”

I wanted to beg and plead.

“Don’t leave me, don’t leave us, just stay”

As desperate as it may sound, that is what I was willing to do for my marriage, for my kids. I grew up without a father in my home. I didn’t want that for my kids. I didn’t want to sleep around, date, or get to know someone else. When I got married it was for life. We were meant to be together, I didn’t want a divorce. I wanted my husband. But he didn’t want me.

After all how many other women know their husbands are cheating and still stay?

One older woman shared her story with me and said, “Baby – sometime you just have to do what you have to do. My husband cheated on me for more than 30 years and the affair didn’t end until the other woman died. My kids used to come in the house and tell me their father’s car was parked at her house around the corner. I just accepted it. I lived with it for the sake of my family.”

But I could not be a statistic. I had more respect for myself than to allow that to go on. As difficult as it was for me, I knew he had to go.

I made a promise to myself that I would not cry in front of him anymore because that gave him power. Each time I would cry he would laugh. (The enemy would laugh) So I arranged a time to be out the house so he could pick up his things. He called me and said he had them and he was taking them to storage. I hung up.

My chest got tight, my stomach turned, my heart began to race. My knees began to buckle. My hands were shaking uncontrollably. I needed air. I had to get air. He actually took his things. He actually was gone!

“There is not another woman, it’s just me.”

“Do you think I am crazy?”

“Whatever Nicole.”

Those words again. That is what our conversations were like. For a man to be so concerned about his family and then not care how we ate, not care how we paid the mortgage, not care about anything at all concerning his wife and kids, much less the Lord; it was too much for me to handle in the beginning. He changed right before my eyes. Didn’t he know this was wrong? I know he was not raised like this. I tried to understand, I tried to just pray that he would come to his senses, but enough was enough.

It was not a good example for my children and it was awful for me. My mind was slipping each day, I couldn’t eat, couldn’t sleep. I would have panic attacks, my stomach was upset all the time. At the time I was still on maternity leave from my job so all I had was time.

Too much time if you ask me. Time to examine myself inside and out. Why did he leave, what did I do? What didn’t I do? Did I get too fat? Am I ugly? Did I not give him enough sex? Those were things that ate at me day in and day out. Why did I move to Virginia, away from my family to a state where I had no one but him?

This is when my dependency on PM pills began. I took PM pills every single night after he left. I just wanted to sleep this nonsense away. To sleep next to someone for years and then be left to sleep alone was awful. I hated to be in the house by myself. To tell the truth, I was a little scared. Grass was growing, toilets were breaking, the truck sounded like an 18-wheeler, the air conditioning broke and I had to pump my own gas. Those were just a few things that happened initially after he left. It was terrible. I never had to do deal with these things before. I was totally clueless. My husband had spoiled me, and I had to learn how to do many things on my own.

Watching the reactions of my children broke my heart. My daughter would cry for her daddy every night in the beginning. But then she started to pray. I would hear my 6 yr old daughter in her room praying for her daddy to return.

I remember one particular night she came out of her room and said “Mommy, we need to pray for my Daddy because he is in a bad neighborhood and we just need to pray that the devil gets away from him.”

My son was just angry.

People would come to me and say the wrong things all the time.

“I know how you feel.”

“It will get better.”

Those were just some of the maddening things people said to me.

I have found that if you don’t know how a person feels or don’t know what to say just don’t say anything. Sometimes the best thing to say is nothing.

Each day was a battle. Most people didn’t know I was going through anything because I went on with my day-to-day functions. I wore a fake face. A mask. I would summon just enough strength each day to do what needed to be done. I couldn’t be like some and sit around and cry all day; I had three children to take care of, and one was an infant.

They depended on me. They needed me and I needed them. They kept me going. We were all we had as far as family. The days got better as I started to dive into things I enjoyed. I kept busy in the church and other activities. I enrolled the kids in sports.

A busy schedule kept our minds on something other than the fact that we had been abandoned.

Many people thought I should hate him but I couldn’t. I loved him. Not the person that he became, but the man I married. The person he became was mean, rude and just a different creature towards the kids and me. He was not himself. Each time I talked to him it felt like I fought 12 rounds against Tyson. It was exhausting just trying to have a normal conversation with him.

The phone rings at 7am.

“Hey Baby.”

“Good Morning.”

“How you doing?”

” I am good and yourself?”

” Just on my way to work”

“Hey, do me a favor and don’t call me when you are on your way to work – especially after you just got out of the bed with another woman. I am your wife.”

“Whatever Nicole.” That phrase again.

“There is no woman.”

At least 3 times a week my phone would ring at 7am until I refused to answer.

Each night I would come home and scream into the pillow. Each night I would think about dying. I knew the Lord; I would go to heaven, right? At work I would go in the restroom to cry, then splash water on my face and resume my daily responsibilities.

Most people never knew.

My husband and I are back together now but the most important thing is that I found me. I found the lost Nicole that was buried. The Lord allowed me time to work on me. I truly am grateful for who I am and what I had to endure to help others. Often I tell people I went through for you. Not me.

That is why I founded Breathe Again Magazine. Women wear these masks really well, but we are hurting, struggling, crying on the inside. Most people never know. In my struggle I needed to touch someone, identify with someone that knew how I felt, someone that could relate. By using this magazine as a forum to share personal stories of triumph and victories, our mission is to help encourage and motivate just one woman with an article of inspiration.

The quarterly events are to help someone get “A Breath of Fresh Air” even if only for an afternoon, evening or night. To get away from our “to do” list and snatch some time for yourself. You deserve it.

Nicole Cleveland
http://www.articlesbase.com/self-help-articles/from-pain-to-purpose-85228.html

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Tags: 10 Years, Ambulance, Bible, Emergency Room, Faith, Hearts Desire, Little Voice, Man Of God, Marriage, Midst, Nightmare, Pastors, Prayer, Sat, Testimony, Third Child, True Desire, Woman

6 Exercises For A Great Back And Biceps From An Orange County Personal Trainer


We all want to be buff. Who wouldn’t want to be ripped? Desire to be toned? As an Orange County Personal Trainer, I know you want to look better, feel healthier and more confident, and live longer you have to stay in shape. Theres no doubt about it. Sedentary life increases the risk of cholesterol, which leads to high blood pressure, which increases the risk of heart disease among many other things. Stop this tumbling snowball as soon as possible. It isn’t as hard to get in shape as one might think. With these six exercises you’ll be well on your way to a better, healthier you!

Now the first thing to understand is that form is everything. When you do an exercise in a wrong way, you can injure yourself and hinder results. So be sure to follow these exercises exactly. Whether you are looking to get huge, or just to become a bit more toned, these exercises can be tuned to your fitness level. For that bodybuilder look, use heavier weights with fewer repetitions. For the toned look, use light weights with more repetitions.

The Bench Press: This of the staple of working your chest. Grab some dumbbells and lay down on a bench. With dumbbells in hand, start with your arms slightly lower than parallel to the ground. Slowly start pushing the dumbbells toward the ceiling, maintaining complete control throughout the motion. Push them up until they meet. At this point you should be making a triangle at the top of your push, the apex being consistent with the center of your body. To get you back to where you started, follow the same path, but backwards.

The inclined Bench Press: This exercise resembles the normal bench press. Lay on an inclined bench which is inclined towards the ceiling. You must use a hammer grip, which means your palms face each other was you grip the dumbbells. Grab your dumbbells and again push them up towards the ceiling in a slow and controlled fashion. Be sure not to push the weights perpendicularly to your body as that can cause injury. Flys on a Declined Bench: Lay on a declined bench. This time you start with the dumbbells at the top of the rotation. Have the dumbbells directly above you with your arms straight. Again, you will be using the hammer grip. Take the dumbbells and begin to lower them in a semicircular fashion towards the ground.

Try to keep your arms straight with a slight bend in your elbow. This is to ensure that no elbow injury will occur. Lower the dumbbells as described to the floor until they are parallel to the floor. Then bring them back up. Be sure to keep your entire body stable, except for your arms.

Seated Tricep Press: This exercise focuses on your triceps, the muscles that extend your arm. Sit on a bench with your back straight and your feet firmly on the ground. Grab one end of the dumbbell with both hands and bring it behind your head.

As you keep your elbows stationary, slowly lower the weight until you feel your triceps stretching. Then begin to raise the dumbbell higher than you started. Try to raise the weight until the bottom end of the dumbbell reaches the level of the top of your head. Be sure to keep the weight behind your head at all times.

Tricep Extension: Lay flat on a bench with dumbbells in both hands. Straighten your hands out in front of you as you did with the dumbbell Flyes. Proceed to lower the weight towards your head by only bending your elbows. Bring it back up to full extension and repeat.

Tricep Kickback: This exercise is done only with one arm at a time. To train the right hand, stand to the left of a bench and place your right knee on the bench. Leave your left leg straight and place it firmly on the ground. Make sure your back is straight. Grab the dumbbell with your right hand and bring it half way between your body and the bench, keeping your elbow bent.

Your upper arm should be parallel to your body and your forearm perpendicular to your body. Straighten your arm at the elbow, making your forearm parallel to your body. Then proceed to slowly return to the starting position.

These exercises are for your chest and triceps. Be sure to look at our many other sections to help you work out the rest of your body and stay healthy.

Steve Hochman
http://www.articlesbase.com/health-articles/6-exercises-for-a-great-back-and-biceps-from-an-orange-county-personal-trainer-744950.html

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Tags: Apex, Bench Press, biceps, bodybuilder, Complete Control, Dumbbells, exercises, Heart Disease, High Blood Pressure, Light Weights, No Doubt, Orange County, Palms, Personal Trainer, Repetitions, Risk Of Heart Disease, Sedentary Life, Snowball, Staple, Wrong Way

Good Posture Leads to Good Health


Look around you today and study other people’s posture and you will discover a shocking scenario. The vast majority of adults are standing or walking incorrectly to the extent that they could be creating muscle trouble for themselves without knowing it. Too much slouching, shoulders hunched, chest inwards are all too obvious as people are unaware of the benefits of good posture.

If a person’s body is in good balance it can maintain good posture with minimal effort whereby all the muscles are working in harmony to support alignment. In comparison, a body out of balance will find it tires quickly when working to strengthen weaker muscles.

But why should a person wish to discover good posture and then be able to maintain it naturally? By being able to maintain this will assist you in counteracting the effects of gravity brought about by aging. If you’re using your muscles to sit and stand as tall as your skeletal frame permits, you will be able to counteract the worst of the aging process that involves shrinkage and thus a reduction in height. The second benefit is though little effort is required to maintain a good posture, it will far exceed the problems with your feet, knees, hips, back, shoulders and the neck that are a direct result of historic bad posture over many years.

A third and great hidden benefit of maintaining a good posture is quite simply that you are strengthening the body to achieve better health. It really is good to realise that by the simple task of sitting and standing correctly by adopting good posture, you will be benefitting your health. Think of it as a workout. Yet you do not have to attend the gym or copy the action on a fitness dvd, it is continuous as long as you maintain good body posture.

You will need to discover and start practicing the methods of good body posture and to then recognise the body position and feel when the correct posture is attained. This will assist you when at times, and during the early days it is only natural, your body posture slips back to the original positions that the body recognises but has been doing you damage over perhaps many years. In addition, there is a need to become familiar with the correct exercises within your daily routine that will have the effect of reinforcing good posture habits.

With the desire for better posture and the health benefits it brings, many more people are turning to pilates as a natural exercise programme that can be undertaken in their own home at their convenience, which concentrates on complete muscle toning and ensures that a good body posture becomes the norm.

Michael Tasker
http://www.articlesbase.com/health-articles/good-posture-leads-to-good-health-726576.html

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Tags: Aging Process, Alignment, Bad Posture, Better Health, Body Position, Correct Posture, Good Body Posture, Good Health, Good Posture, Gravity, Hidden Benefit, Hips, Knees, Minimal Effort, Muscles, Posture, Shoulders, Shrinkage, Skeletal Frame, workout

What chest exercises should one do to build muscle for Tennis?


I’m a female, and I want to get more into my game. If I wanted to build some chest muscle like Justine Henin (Tennis player, google her), what specific exercises would be good for that?

Free weight lifts? Machines? Which ones?

Bench Press

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Tags: Bench Press, chest exercises, Chest Muscle, Game, Google, Justine Henin Tennis, Tennis Player

What is the best ab and chest workout?


Im trying to get a sexier body and want great abs and chest. :) what is the best workouts for home? Thanks for answering:) it really helps

Abs: Situps. Planks. Or a techinique which I use when you lie on your back with your hands behind your head. Just raise your head and shoulders and breathe out as you do so. Try and really crunch up your abs when you do this. Start doing it faster and you will feel the burn.

Chest: I just do press-ups but I dont count. I just keep going until I physically can’t do any more press ups. To easy? Have a younger sibling sit on your back or fill a back pack with heavy things and try.

Btw: I find it better to do all the exercises until your to tired rather than do set amounts and not feeling the burn. Remember the muscle burn is what your after.

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Tags: Ab Workout, Back Pack, chest workout, Chest Workouts, exercises, Great Abs, Head And Shoulders, Head Shoulders, Heavy Things, Home Thanks, Planks, Sibling, Ups

What could cause a sharp chest pain when inhaling?


What could be causing a sharp, centered chest pain when I inhale deeply? It has been occurring for almost a week now. I had a small sinus surgery three weeks ago and do not think it is an infection because I am not coughing up any mucus. I work out regularly and I’m only 16.
Any docs here?
I don’t feel like telling my parents and having to go to the hospital to get checked out.

the same thing happened to me when I was at holiday world. I drank like five cups of water and it felt better after that! you might be dehydrated. I get dehydrated at home even because I don’t drink enough water. try drinking water and remember to keep breathing even though it hurts.

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Tags: chest pain, Docs, Drinking Water, Holiday World, Mucus, Parents, Sharp Pain, Sinus Surgery

What could cause chest pain while breathing in after eating?


I ate a very large meal about 45 minutes ago, and am just now experiencing some chest pain that occurs when I breathe in. Other than this chest pain, I don’t have any other apparent problems. I feel a little indigestion, but that’s it. The pain is sharp and localized in the center of my chest and occurs only when I inhale a certain amount of air. I checked my pulse and that was a little bit fast also, but that might have just been panic because of the weird pain I was feeling.What could cause this?
I must state that the large meal I ate wasn’t as healthy as usual, so it could be acid reflux, but I’m not sure if breathing has anything to do with that.
Also, the pain has stopped completely now. The episode lasted for around 10-15 minutes I think.

I did the same thing when I had a tooth extraction and hadn’t eaten anything solid for days – I had chest pains so bad I thought I was having a heart attack – turn out to be indigestion – with a full stomach pressing on the diaphragm – never did that again – I would start eating healthier food and smaller portion to avoid this happening again – but if this happens again it could be a hiatal hernia and would seek medical advice

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Tags: 15 Minutes, Acid Reflux, Apparent Problems, chest pain, chest pains, Diaphragm, Having A Heart Attack, Heart Attack, Hiatal Hernia, Indigestion, Little Bit, Medical Advice, Sharp, Stomach, Tooth Extraction, Weird

Espanol Helpo????por favor y mucho gracias!?


translate into English. if you’re going to post a website i can do it myself at, don’t bother posting.
catarro
gripe
fiebre
garganta
boca
pecho
medico
enfeermero
consultorio
cama
receta
pastilla
pildora
comprimido
droga
medicamento
cansado
triste
contento
bien
fisico
ser
estar
estornudar
despachar
vender
toser
abrir
guardar cama
de buen humor
de mal humor
me duele

gripe=flu
fiebre=fever
garganta=throat
boca=mouth
pecho=chest
medico=medic
enfermero=nurse
consultorio=doctor consultation
cama=bed
receta=recipe/prescription
pastilla=pill
pildora=?
comprimido=
droga=drug?
medicamento
cansado=tired
triste=sad
contento=content
bien=fine
fisico=physical
ser= to be [permanent]
estar=to be [not permanent, like emotions]
estornuda
despachar=dispatch
vender=to sell
toser
abrir=to open
guardar cama= hmm, hacer la cama is make the bed, maybe this is a different version of saying to make the bed, or it is to save the bed..
de buen humor
de mal humor
me duele

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Tags: Boca, De Buen Humor, Doctor Consultation, Emotions, Espanol, Fever, Fiebre, Flu, Medico, Nurse, pecho, Translate English

EMT Medical Assessment – Chest Pain – by Rui. Los Medanos College


Scenario – Medical Assessment Patient complaining of chest pain. Los Medanos College
www.futurefirefighter.com

Duration : 0:9:21

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Tags: Assessment, College, Ems, Emt, los, Medanos, Medical, Scenario, schooling, Training