Bodybuilding on a Budget It Doesn’t Have to Put Your Wallet in a Wheelchair
By Marc David
As you probably remember the last time you looked at a proposed grocery list or visited the nearest supplement store, you realized you needed to take out an equity loan first in order to get your month’s supply of food and supplements.
Believe me…
I’ve had my fair share of large bills especially when I’m trying to bulk up and gain weight.
Am I right about this so far?
Don’t’ worry… there are some really overlooked and rather inexpensive methods to get all the food you need without breaking the bank. But I have an even better idea… let me just start off with a quick list of foods that you can find at most grocery stories and warehouse locations that are cheap and are excellent sources of protein, carbohydrates and fats.
Low Cost Bodybuilding Foods (no particular order):
1. Tuna
2. Nuts
3. Olive Oil
4. Whey Protein Concentrate, in bulk
5. Pasta
6. Chicken legs
7. Beans
Of course you’ll want to get servings of fruits and veggies but normally it’s the other foods that are expensive in bulk. With just the above foods, you can get many of them in bulk or for discounts and have plenty of wholesome foods for your bulking, cutting and bodybuilding endeavors.
By now, you’re probably wondering…
Okay, that’s a nice list of general foods I can use but I am taking some supplements. And they aren’t so cheap. I’d like to try everything I see in the latest muscle magazines but I really only have time for what works. Where’s the cheap list of supplements?
Inexpensive (best bang for your buck) supplements:
1. Multi-vitamin
2. Fish oil
3. Whey concentrate
4. Dextrose
5. Creatine Monohydrate
Fact is…
I try a lot of supplements myself. I’m curious. I want to know what works and sometimes I stumble across something that is worth it. But the above list is the basic supplement list that I always return to no matter what. It’s part of the vitamin closet in the kitchen. If I have no time, no money or no desire to try anything new, I know that above is the only stash I need to make any gains I’ll need.
So let me summarize and review…
Bodybuilding on budget is real. If you look for specific foods that are great sources of protein, carbs and healthy fats and mix and match, you have a really well rounded selection to make many meals. No matter if you are on a bulk phase, cutting phase or just want to eat healthy, it doesn’t have to be the most expensive things you’ve ever done.
~~~~~~~~~~~~~~
About The Author:
Marc David is an innovative fitness enthusiast and the creator of the “The Beginner’s Guide to Fitness And Bodybuilding”
method on www.Beginning-Bodybuilding.com.
He can show you how to reduce your body fat thru diet, how to gain weight or create more muscle thru an abundance of workout tips by training LESS! Not more. He dispels many “bodybuilding myths”, tells you what most people never realize about nutrition, and what the drug companies DON’T WANT YOU to know.
Go to: www.Beginning-Bodybuilding.com to find out more about The Beginner’s Guide to Fitness And Bodybuilding.
Friday, December 08, 2006
10 Most Common Workout Mistakes
10 Most Common Workout Mistakes!
By Kelli Calabrese MS, CSCS, ACE
Although regular exercise is good for body and soul, diving head first into an advanced exercise programme is not encouraged. It can even be dangerous if you don’t avoid some common mistakes.
If you're a beginner, your body isn’t prepared for the types of strains exercise can place on it. As a result, engaging in an exercise programme with little foresight and planning can lead to burnout, frustration and injury.
If you want to maximise your workout, it's going to take a combination of motivation and the correct information. So let's review the 10 most common mistakes that can be easily avoided.
1. Skipping the warm-up. Muscles need time to adjust to the demands placed on them during exercise. Before hitting the gym or jumping into your regular cardio workout, you should take a few minutes to gently walk, cycle or whatever you choose to prepare the body for heavier activity. Breaking a light sweat will get your blood pumping, warm up muscles and ligaments, greatly reduce your risk of injury and increase the effectiveness of your workout.
2. Skipping the cool-down. Due to time constraints, many people head straight to the showers after their last repetition or as soon as the timer on the treadmill dings. Instead, take a few minutes to lower your heart rate close to its resting rate. This will reduce your risk of injury and give you a few minutes to incorporate some relaxation into your routine.
3. Not stretching. Flexible muscles are far less likely to be pulled than tight ones. Stretch before a heavy workout or after your workout as a warm-down. Never stretch a muscle without warming up first to reduce your risk of injury even further. Regular stretching greatly increases your flexibility.
4. Lifting too much too fast. Placing demands your muscles are not prepared to handle is the best way to injure yourself. Gradual, progressive resistance is a far more effective and safe way to increase muscle strength. You should select a weight that allows you to do 10–15 repetitions. If you can’t do 10 reps, the weight is too heavy. If you can easily do 15, then increase the weight by five percent.
5. Using too light a resistance. If you are doing over 15 reps or have not increased your resistance in over two weeks, it is time to progress. If you want to improve, you have to keep your muscles stimulated. If you continue to do the same weights with high reps, you will maintain your current physique and not advance.
6. Being a Weekend Warrior. The mistake of the person who tries to fit a week's worth of exercise into a Saturday afternoon! For weight loss, it's more effective to sustain a moderate workout for longer periods of time than to exercise intensely for only a few minutes. For others, the expectation that a workout must be intense to be effective can lead to burnout or injury while others abandon their training altogether.
7. Waiting until you are thirsty to drink. Only camels can go without water! For the rest of us it's a necessity! Don’t wait until you feel thirsty because you are already dehydrated at that point. Drink plenty of fluids before, during and after your workout.
8. Using bad form. It's much more effective to choose a lower level, speed or weight and perform the exercise properly than it is to go too fast or too heavy and use poor form and momentum. Lower the intensity to the point at which you can maintain good posture. An example of poor form would be leaning on the Stairmaster handrails or swinging the dumbbells during a bicep curl.
9. Resting too much. While it's true you don't want to overdo it, taking too much time in between exercises can decrease the training benefits and set you up for injury. Allow for about 30 seconds between toning exercises -- which is usually just enough time to move to the next station and set up. You should exercise intensely enough to work up a light sweat, get your heart beating and feel a sense of satisfaction for having completed your workout.
10. More is better. It's not necessary to spend over an hour doing cardiovascular exercise. Studies show that the risk of injury outweighs the benefits after 60 minutes. Sessions of around 45 minutes most days of the week are recommended for weight loss.
Remember, exercise is only one link to a complete programme of well-being. Mental, spiritual and psychological "workouts" are just as important. Your body will repay you! The only thing left is to just do it... safely.
Kelli Calabrese MS, CSCS, 2004 Personal Trainer of the Year - Online Training. Kelli is a 20 year fitness industry leader. She has 3 fitness related degrees and 24 Fitness, Nutrition and Lifestyle related certifications. Kelli is the former Lead Fitness Expert for eDiets and eFitness and remains a regular contributor. Kelli is the author of Feminine, Firm & Fit - Building A Lean Strong Body in 12 Weeks www.FeminineFirmandFit.com.
She has transformed thousands of bodies just like yours. She is available for phone coaching, online training, grocery shopping tours, seminars, and media opportunities. For more information go to www.KelliCalabrese.com
or e-mail Kelli@KelliCalabrese.com
By Kelli Calabrese MS, CSCS, ACE
Although regular exercise is good for body and soul, diving head first into an advanced exercise programme is not encouraged. It can even be dangerous if you don’t avoid some common mistakes.
If you're a beginner, your body isn’t prepared for the types of strains exercise can place on it. As a result, engaging in an exercise programme with little foresight and planning can lead to burnout, frustration and injury.
If you want to maximise your workout, it's going to take a combination of motivation and the correct information. So let's review the 10 most common mistakes that can be easily avoided.
1. Skipping the warm-up. Muscles need time to adjust to the demands placed on them during exercise. Before hitting the gym or jumping into your regular cardio workout, you should take a few minutes to gently walk, cycle or whatever you choose to prepare the body for heavier activity. Breaking a light sweat will get your blood pumping, warm up muscles and ligaments, greatly reduce your risk of injury and increase the effectiveness of your workout.
2. Skipping the cool-down. Due to time constraints, many people head straight to the showers after their last repetition or as soon as the timer on the treadmill dings. Instead, take a few minutes to lower your heart rate close to its resting rate. This will reduce your risk of injury and give you a few minutes to incorporate some relaxation into your routine.
3. Not stretching. Flexible muscles are far less likely to be pulled than tight ones. Stretch before a heavy workout or after your workout as a warm-down. Never stretch a muscle without warming up first to reduce your risk of injury even further. Regular stretching greatly increases your flexibility.
4. Lifting too much too fast. Placing demands your muscles are not prepared to handle is the best way to injure yourself. Gradual, progressive resistance is a far more effective and safe way to increase muscle strength. You should select a weight that allows you to do 10–15 repetitions. If you can’t do 10 reps, the weight is too heavy. If you can easily do 15, then increase the weight by five percent.
5. Using too light a resistance. If you are doing over 15 reps or have not increased your resistance in over two weeks, it is time to progress. If you want to improve, you have to keep your muscles stimulated. If you continue to do the same weights with high reps, you will maintain your current physique and not advance.
6. Being a Weekend Warrior. The mistake of the person who tries to fit a week's worth of exercise into a Saturday afternoon! For weight loss, it's more effective to sustain a moderate workout for longer periods of time than to exercise intensely for only a few minutes. For others, the expectation that a workout must be intense to be effective can lead to burnout or injury while others abandon their training altogether.
7. Waiting until you are thirsty to drink. Only camels can go without water! For the rest of us it's a necessity! Don’t wait until you feel thirsty because you are already dehydrated at that point. Drink plenty of fluids before, during and after your workout.
8. Using bad form. It's much more effective to choose a lower level, speed or weight and perform the exercise properly than it is to go too fast or too heavy and use poor form and momentum. Lower the intensity to the point at which you can maintain good posture. An example of poor form would be leaning on the Stairmaster handrails or swinging the dumbbells during a bicep curl.
9. Resting too much. While it's true you don't want to overdo it, taking too much time in between exercises can decrease the training benefits and set you up for injury. Allow for about 30 seconds between toning exercises -- which is usually just enough time to move to the next station and set up. You should exercise intensely enough to work up a light sweat, get your heart beating and feel a sense of satisfaction for having completed your workout.
10. More is better. It's not necessary to spend over an hour doing cardiovascular exercise. Studies show that the risk of injury outweighs the benefits after 60 minutes. Sessions of around 45 minutes most days of the week are recommended for weight loss.
Remember, exercise is only one link to a complete programme of well-being. Mental, spiritual and psychological "workouts" are just as important. Your body will repay you! The only thing left is to just do it... safely.
Kelli Calabrese MS, CSCS, 2004 Personal Trainer of the Year - Online Training. Kelli is a 20 year fitness industry leader. She has 3 fitness related degrees and 24 Fitness, Nutrition and Lifestyle related certifications. Kelli is the former Lead Fitness Expert for eDiets and eFitness and remains a regular contributor. Kelli is the author of Feminine, Firm & Fit - Building A Lean Strong Body in 12 Weeks www.FeminineFirmandFit.com.
She has transformed thousands of bodies just like yours. She is available for phone coaching, online training, grocery shopping tours, seminars, and media opportunities. For more information go to www.KelliCalabrese.com
or e-mail Kelli@KelliCalabrese.com
Build The Upper Chest
Secret Training Tip #995
How to Effectively Work and Build The Upper Chest
By Nick Nilsson
Fitness-ebooks.com
Surprise! This is NOT an article about incline bench
pressing. Learn these unique techniques for filling out
your upper pectoral area.
The upper chest/upper pec area just below the collar bones can be one of the toughest areas of the body to fully develop. The visual, proportional and functional benefits of building up this area are tremendous though!
Typcially, when you read about working the upper chest, you will hear a lot about incline exercises such as incline barbell or dumbell presses and incline flyes. While these exercises can be very effective, they don't work well for everybody.
If that sounds like you, these are the exercises that you've been looking for. These exercises are especially powerful when used in conjunction with or even supersetted with incline presses or flyes. They will help hit those hard-to-reach upper-pec muscle fibers that are generally not worked with standard incline movements.
At the end of this article, you will find links to view pictures of these exercises in action.
1. Upper Chest Cable Cross-Overs
You will need either a cable-cross over machine or a single high pulley for this exercise.
Get into position standing between the two high cross-over pulleys then take a small step forward. This small step forward puts more tension on the upper pecs at the start of the movement by increasing the stretch.
Bend over at the waist up to about 90 degrees.
The movement itself is very similar to the normal crossover. However, as you bring the cables in, you should push your hands forward of your body in a wide arc rather than bringing them directly down under your torso.
Essentially, you will be trying to bring the cable handles under your face rather than under your chest. This is the key to activating the upper pectoral fibers.
Keep your back arched and your chest puffed out and be sure to come around and forward as though sweeping your fist far out and around.
Chest Building Exercises
2. Lying Cable "Y" Flyes
The reason I call these "Y" Flyes is from the position of your body and arms on the bench when you do them.
Set a flat bench in the middle of the cable cross-overs (this exercise can also be done one arm at a time on a single low pulley if you don't have access to a full cross-over machine set-up). The end of the bench where your head will rest should be about 4 to 6 inches forward of an imaginary line between the two pulleys.
Use a moderate weight for this exercise as we'll be focusing on the squeeze of the upper pecs and the feel of the exercise, not the amount of weight we're using.
Grasp the cable handles then sit on the bench. Shift yourself forward on the bench so when you lay back onto the bench, your head is set a few inches forward of the pulleys.
You should notice that, at the bottom of the exercise, your arms are angled up and back, just like the "Y" I mentioned above.
Be sure to keep your elbows slightly bent but stiff during the movement. Also, don't let your upper arms get pulled down past parallel. The real value of this exercise is at the contracted position at the top of the movement.
Do the cable flye movement from there, bringing your hands together directly ABOVE YOUR FOREHEAD. This is critical because the angle of your arms in this track will throw the vast majority of the tension directly onto your upper pec area.
Squeeze the pecs hard at the top, lower down slowly and repeat.
Build The Upper Chest
3. Side Lying Incline Dumbell Flyes
Lie on your side on an incline bench (if you can set the angle, use about 30 degrees). Your shoulder should be set just off the forward edge of the bench so you can move the arm freely up and down. Your feet should be set somewhat apart on the floor to provide greater stability and pushing power.
If you are lying on your right side hold a dumbell in your right hand and let it hang down. Don't worry about losing tension here - the benefit of this exercise lies at the top of the movement.
Use a fairly light to moderate dumbell with this exercise. You don't need much weight to get a full contraction and using too much could cause you to lose your balance on the bench.
Keeping your arm slightly bent and stiff, raise the dumbell in a flye type motion in front of you, around and up until your upper arm is as vertical as you can get it.
Squeeze hard at the top. You should feel a sharp burning sensation in your upper-midle pec area right on the cleavage between the two pecs. To really feel the movement working, place your non-working hand right on the upper, middle area of your chest as you do the exercise. You should be able to feel that area of the muscle contract solidly.
This exercise will really hit the inner pec area, bringing out separation between your two pectoral muscles.
Exercises for the Chest Muscles
-----------------
Give these three exercises a try in your next chest workout. That sharp squeeze in your upper chest will let you know EXACTLY how effective these exercises are!
You can view pictures of all three of these exercises in action at the following link:
Build The Upper Chest
------------------
Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 16 years. Nick is the author of a number of bodybuilding eBooks including "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of" all available at
Fitness-ebooks.com.
How to Effectively Work and Build The Upper Chest
By Nick Nilsson
Fitness-ebooks.com
Surprise! This is NOT an article about incline bench
pressing. Learn these unique techniques for filling out
your upper pectoral area.
The upper chest/upper pec area just below the collar bones can be one of the toughest areas of the body to fully develop. The visual, proportional and functional benefits of building up this area are tremendous though!
Typcially, when you read about working the upper chest, you will hear a lot about incline exercises such as incline barbell or dumbell presses and incline flyes. While these exercises can be very effective, they don't work well for everybody.
If that sounds like you, these are the exercises that you've been looking for. These exercises are especially powerful when used in conjunction with or even supersetted with incline presses or flyes. They will help hit those hard-to-reach upper-pec muscle fibers that are generally not worked with standard incline movements.
At the end of this article, you will find links to view pictures of these exercises in action.
1. Upper Chest Cable Cross-Overs
You will need either a cable-cross over machine or a single high pulley for this exercise.
Get into position standing between the two high cross-over pulleys then take a small step forward. This small step forward puts more tension on the upper pecs at the start of the movement by increasing the stretch.
Bend over at the waist up to about 90 degrees.
The movement itself is very similar to the normal crossover. However, as you bring the cables in, you should push your hands forward of your body in a wide arc rather than bringing them directly down under your torso.
Essentially, you will be trying to bring the cable handles under your face rather than under your chest. This is the key to activating the upper pectoral fibers.
Keep your back arched and your chest puffed out and be sure to come around and forward as though sweeping your fist far out and around.
Chest Building Exercises
2. Lying Cable "Y" Flyes
The reason I call these "Y" Flyes is from the position of your body and arms on the bench when you do them.
Set a flat bench in the middle of the cable cross-overs (this exercise can also be done one arm at a time on a single low pulley if you don't have access to a full cross-over machine set-up). The end of the bench where your head will rest should be about 4 to 6 inches forward of an imaginary line between the two pulleys.
Use a moderate weight for this exercise as we'll be focusing on the squeeze of the upper pecs and the feel of the exercise, not the amount of weight we're using.
Grasp the cable handles then sit on the bench. Shift yourself forward on the bench so when you lay back onto the bench, your head is set a few inches forward of the pulleys.
You should notice that, at the bottom of the exercise, your arms are angled up and back, just like the "Y" I mentioned above.
Be sure to keep your elbows slightly bent but stiff during the movement. Also, don't let your upper arms get pulled down past parallel. The real value of this exercise is at the contracted position at the top of the movement.
Do the cable flye movement from there, bringing your hands together directly ABOVE YOUR FOREHEAD. This is critical because the angle of your arms in this track will throw the vast majority of the tension directly onto your upper pec area.
Squeeze the pecs hard at the top, lower down slowly and repeat.
Build The Upper Chest
3. Side Lying Incline Dumbell Flyes
Lie on your side on an incline bench (if you can set the angle, use about 30 degrees). Your shoulder should be set just off the forward edge of the bench so you can move the arm freely up and down. Your feet should be set somewhat apart on the floor to provide greater stability and pushing power.
If you are lying on your right side hold a dumbell in your right hand and let it hang down. Don't worry about losing tension here - the benefit of this exercise lies at the top of the movement.
Use a fairly light to moderate dumbell with this exercise. You don't need much weight to get a full contraction and using too much could cause you to lose your balance on the bench.
Keeping your arm slightly bent and stiff, raise the dumbell in a flye type motion in front of you, around and up until your upper arm is as vertical as you can get it.
Squeeze hard at the top. You should feel a sharp burning sensation in your upper-midle pec area right on the cleavage between the two pecs. To really feel the movement working, place your non-working hand right on the upper, middle area of your chest as you do the exercise. You should be able to feel that area of the muscle contract solidly.
This exercise will really hit the inner pec area, bringing out separation between your two pectoral muscles.
Exercises for the Chest Muscles
-----------------
Give these three exercises a try in your next chest workout. That sharp squeeze in your upper chest will let you know EXACTLY how effective these exercises are!
You can view pictures of all three of these exercises in action at the following link:
Build The Upper Chest
------------------
Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 16 years. Nick is the author of a number of bodybuilding eBooks including "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of" all available at
Fitness-ebooks.com.
Eat Pasta - Carefully!!
Tip #1
Eat Pasta... Carefully
by Dr. John Berardi
As a God-fearing Italian, I have to admit that I love pasta. But, as a gut-fearing weight lifter and athlete, I definitely have to choose the lower GI, nutrient dense whole-wheat variety. During training phases that require or allow for higher carbohydrate intake (higher volume training) I'll eat one whole-wheat pasta meal per day. During other phases (like where I'm trying to lose fat), the pasta stays on the shelf in favor of a higher lean protein, good fat, and fruit and veggie intake.
This tip is sponsored by Precision Nutrition,
- our pick for the best nutrition and supplement resource currently available. Precision Nutrition, complete with 2 DVDs, 2 CDs, 5 manuals, and an entire cook book, is the last word on eating for optimal health, body comp and performance.
Eat Pasta... Carefully
by Dr. John Berardi
As a God-fearing Italian, I have to admit that I love pasta. But, as a gut-fearing weight lifter and athlete, I definitely have to choose the lower GI, nutrient dense whole-wheat variety. During training phases that require or allow for higher carbohydrate intake (higher volume training) I'll eat one whole-wheat pasta meal per day. During other phases (like where I'm trying to lose fat), the pasta stays on the shelf in favor of a higher lean protein, good fat, and fruit and veggie intake.
This tip is sponsored by Precision Nutrition,
- our pick for the best nutrition and supplement resource currently available. Precision Nutrition, complete with 2 DVDs, 2 CDs, 5 manuals, and an entire cook book, is the last word on eating for optimal health, body comp and performance.
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