Bodybuilding is a very time-consuming activity which yields impressive results. But to get these results, it can really take a while to see progress. While the speed of your muscle development depends hugely on the state of your body and your physiology. There are the things that you can do to support your body. To provide you with the fastest results in the least amount of time possible.
What To Eat After Bodybuilding Exercises?
Food is essential for life and is a significant source of energy, health and strength for our bodies. Food can be capable of making us gain body fat and become hugely overweight, or it can be a crucial source nutrient. Delivering vitamins, minerals and amino acids to help us to maximize our bodies potential. Food can heal or harm us, and it is up to us to decide what to eat to make sure that it does the job that we intend.
If you are engaged in a fitness routine, then diet and exercise will be hugely important for you to understand as it will be one of the major factors for you to achieve your fitness goals. Whether you are working out to push your body into a fat burning mode or if you are trying to bulk up and build muscle mass. Food and nutrition are central to you getting the body of your dreams.
If you are hoping to progress quickly in bodybuilding, you will need to eat a bodybuilding diet to support your bodies recovery, post workout to avoid going into the catabolic mode. One of the best meal replacements to consume after your workout is whey protein or some kind of protein shake. This is because after working out your body needs large amounts of protein to recover.
Drinking a protein shake is digested very quickly which means your body can use the protein and nutrients received to build muscle. An approximate idea of how much protein you need is roughly two grams per kilo of lean body mass.
Other hugely helpful foods for bodybuilders are:
- Lean meats such as chicken and turkey.
- The sweet potato which has a very balanced fibre to carbohydrate ratio.
- Green vegetables which are high vitamins, minerals and water.
- Egg Whites is a protein source which is easily absorbed into the body.
- Cold water fish like salmon and tuna which are also high in omega 3 fatty acids.
- Beans and Legumes because they are full of protein and fiber.
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How To Improve Your Flexibility And Why It Is Important?
Flexibility is what helps us to balance, walk and bend our joints. Without flexibility, we would probably be unable to move our bodies and do the things that we want to do. So while the topic of flexibility may seem like it should be aimed at ballerinas and gymnasts. It is, in reality, something that we all need to pay more attention to. Especially as we get older and find the flexibility of our joints and muscles deteriorating.
Hydration is one of the secrets that can help significantly with the flexibility in your body because hydration helps the muscles to stretch and it also increases their range of motion.
Foods and drinks that can help you to remain flexible are:
- Citrus fruits which are packed with vitamin C.
- Oily fish which are packed with omega 3 fatty acids.
- Protein helps a lot with regeneration in the body.
- Water removes the toxins which can affect flexibility.
- Turmeric and ginger roots are anti-inflammatory.
Flexibility training is also critical, stretching and bending the body keeps the joints mobile.
An example of a flexibility exercise is the side bend, this is a yogic movement so should be done slowly. Using the control of your core muscles.
- Stand up straight as if you have a string pulling you up from the top of your head.
- Set your feet hip-width apart and focus on planting your feet firmly without force into the ground.
- Slowly lift both arms up over your head.
- Touch your fingers from both hands together over your head and then slowly lean to one side.
- Move purposefully and go over as far as you can without creating discomfort within your body.
- When you feel ready to return to the central position and repeat on the other side.
What Is The Best Full-Body Workout For Muscle Growth?
While I don’t think that there is one overall ‘top’ workout, there certainly is the best workout for you. But to find it ‘you’ will need to try different exercises to see what gives you the best results. We are all so unique, and our bodies are all made very differently. What works for me may not work for you, and what works for a bodybuilder who has the muscle mass that you are looking for may not work either.
The best way to find the ultimate full body routine for you is to meet with a trainer. Trainers work with lots of clients, and they have done the hard work for you so that you don’t have to. Once you have done the necessary tests, your personal trainer will be able to monitor you and know if and when, you need to try something different to get you to the results that you are looking for.
Full body workouts are very flexible and perfect for someone who is hoping to find the foundation for what works for their body. Not only that but they also demand a much lower time to invest and give great results almost across the board.
Incorporating a full body workout into your fitnesses routine is central to you finding your perfect workout. Because it trains all of the muscles in your body, these kinds of exercises are called compound movements. So-called because they can engage many of your main muscles groups at the same time.
With a shorter time investment, you can use full body workouts for muscle growth, to lose weight and for a lean body. The results you get are directly tied to how you incorporate the exercise into your routine.
When using full body workout, they need to be well balanced with
- A lower body exercise like squats and deadlifts.
- An upper body push exercise like bench presses.
- An upper body pulling exercises like chin-ups and lateral pulldowns.
- A shoulder exercise like lateral raises and upright rows.
- And 2 isolation exercise for either your abs, calves, triceps or biceps.
What Are The Best Examples Of Isometric Exercises?
If you know about yoga asanas, then you probably have a good general idea of what an Isometric exercise is. Isometric exercises allow you to work your muscles without making any movement. These are static exercises that do not have a range of motion but use strategic holds to manipulate the muscle in ways that weight lifting can’t.
While Isometric exercises are very beneficial for the body, they should still be paired with other kinds of exercise to ensure that you are maximising the health benefits of variety. Isometric exercise gives you tremendous amounts of muscle activation, are great for rehabilitation and are perfect for people who are short on time. Not only that but it is also the type of method that you can do anywhere without a gym or equipment.
Three tips to make the most of your isometrics workouts are:
- Always activate your muscles.
- Breathe deeply.
- Focus on having the correct form.
A fantastic example of an isometric exercise would be the Plank. To do this exercise, you need to:
- Get into the push-up position on the floor.
- Tighten your abs and pull your belly toward your spine.
- Hold the pose for 10 seconds, relax and then repeat.
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How To Practice Bodybuilding With The Lafay Method Exercises?
The Lafay method is a French fitness method which was created by Oliver Lafay. It takes a flexible no stress approach to exercise that aims to be all inclusive and supportive for the practitioner.
The Lafay method also revolves around the concept of motivation and takes away all barriers to keeping fit. No gyms, no heavy equipment, it is suitable for all fitness levels and can help people who have different goals. Not only that but you just have to practice twice a week actually, to see results
As this is a french system, there isn't much information online in English about it, but it is fascinating. Should you be able to read French, you can buy the book on Amazon which has over 110 exercises which are very detailed and directive in how to practice and build your muscles.
Get used to your body and get to know it well so that it will participate with you. Rather than work against you, when you do that, you can achieve anything that you put your mind to. At this point, you will find your body so finely tuned that you will be able to understand its signs. If you are doing something wrong in your workout or if you just have to try something new. Stay motivated!