Posts Tagged ‘Bodybuilding Tips’
Thanks to a donation from Bodybuilding.com, Boiseans can enjoy a new public outdoor gym. The gym is located along the Greenbelt in the northeast corner of Ann Morrison Park.
It features 15 pieces of equipment, including a sit-up bench, leg press, rowing machine and squat press.
City officials dedicated the gym on Thursday at a ribbon-cutting ceremony.
The equipment is grouped together on a 1,400-square-foot pad. Signs provide instructions and health tips.
The donation is valued at $80,000, said city officials, which includes the equipment, installation and maintenance for five years.
The outdoor gym dedication coincides with Idaho Health and Yoga Awareness Week, a five-day celebration proclaimed by Gov. Butch Otter.
Getting a perfectly toned body doesn’t rely on vigorous workout and steroids, it primarily depends on the right technique. Rajesh Sharma, Fitness Trainer from Mumbai lists out some easy techniques to get a beefy biceps like Salman Khan and muscular chest muscles like Arnold Schwarzenegger or Vin Diesel.
Bodybuilding Tips for Beginners # 1: Check with a doctor
Before taking up your bodybuilding goals, meet your GP to find out if you have any medical condition. Meeting a doctor before starting any exercise programme will help to prevent any health complications.
Bodybuilding Tips for Beginners # 2: Select a well-equipped gym
Picking a well-equipped gym with good variety of equipments and plenty of free weights, is one the important aspects for bodybuilding. While choosing a gym look into various features like atmosphere, location, people and price.
Bodybuilding Tips for Beginners # 3: Choose a bodybuilding idol
Choosing a bodybuilder as an idol, is one the best way to keep you motivated throughout the process. Choose an idol; it can be anyone a bodybuilder, power lifter, an athlete or a person who has inspired you for bodybuilding.
Bodybuilding Tips for Beginners # 4: Strengthen your muscles
Before picking up heavy weights, strengthen your muscles to avoid injury. Once your muscles are strong enough to bear the pain, you can start bodybuilding along with strength training.
Bodybuilding Tips for Beginners # 5: Get a training partner for better results
Bodybuilding Tips for Beginners # 6: Listen to your body
Since you are just a beginner, before taking up vigourous challenges, train your mind and allow your body to develop. Only if you think your body can take up a certain challenge then go for it. Achieve your goals slowly and systematically. If your body needs rest, try working out the next day but never over stress your body.
Bodybuilding Tips for Beginners # 7: Stretching is important
Always make a point to stretch after each workout session, as it allows your muscles to recover quickly and helps to decrease post workout swelling. Besides, it also helps to maintain flexibility and prevents workouts injuries.
Bodybuilding Tips for Beginners # 8: Breathe well
Breathing is a very crucial form of exercise while training. Proper breathing will help to supply sufficient oxygen to the muscle cells, this will further help in muscle contraction and help to deliver energy and build your muscle. The important breathing technique that all bodybuilding aspirants should follow is to, exhale when you lift the weight and inhale when you lower it.
Bodybuilding Tips for Beginners # 9: Sleep well
Make sure that you get at least seven-eight hours of sleep every day. A good-deep sleep will help your muscles to grow and recover. Rajesh says, “Muscles tend to “grow” during rest, and especially during sleep.”
Bodybuilding Tips for Beginners # 10: Have a balanced diet
Consuming a well balanced diet is an important aspect during bodybuilding session. Rajesh says, “Take proper nutrition pre and post workout and throughout the day.” Include lots of protein and carb in your diet.
Bodybuilding Tips for Beginners # 11: Always warm-up
Start your heavy lifting process with basic warm-up and light cardio stretches, this will help to improve your body’s flexibility and reduce the risk of injuries.
Bodybuilding Tips for Beginners # 12: Set realistic goals
Setting a realistic goal is a very important aspect in your journey to bodybuilding. Never link up time with bodybuilding. Your bodybuilding process should not be a month or weeks affair, thus never count on how fast you build your body, instead how much you can.
Bodybuilding Tips for Beginners # 13: Try different exercise routines
Keep changing your exercise routines, on and off. This will help you to come across various exercises and give you an idea about which can be best for you.
Bodybuilding Tips for Beginners # 14: Plan recovery time
You cannot rigourously work 24/7, thus have a day’s break after one or two session of weight training. Have an off season period of rest, where your body can rest for days or weeks. This will help your body to gets it’s bearing and adapt to more rigourous training. The technique is train-overreach-recover-adapt-repeat.
Bodybuilding Tips for Beginners # 15: Use free weights
Use free weights like dumbbells and barbells instead of using machines or cables. Using free weights will help not only work your muscles but will also build compound mass.
Bodybuilding Tips for Beginners # 16: Try compound exercises
Try compound exercises like squats, dead lift, bench press, military press and dumbbell row to increase the size of every muscle fibre in your body.
Bodybuilding Tips for Beginners # 17: Different weights with various repeats
As you progress, keep on adding weights to your exercise and see how much you can achieve in 1 repetition. This technique will give you an idea of how much you have achieved in your journey to bodybuilding.
Bodybuilding Tips for Beginners # 18: Pay attention to your posture
Maintain a proper and firm posture during your exercise routine. Always keep it correct and stand firm. Make sure you are lifting weights in good form; this will help to prevent injuries.
Bodybuilding Tips for Beginners # 19: Drink lots of water
Keep on sipping lots of water during your workout sessions, this will help to keep you hydrated and avoid fatigue.
Bodybuilding Tips for Beginners # 20: Care for your injuries
If you notice even a minor injury, don’t neglect it by doing overtraining in enthusiasm, treat your injury to avoid major damage.
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While Kris was one of the most well-known names on the international bodybuilding circuit as ex-editor of Bodybuilding.com and the creator of the Drastic Transformation Process (DTP), he wasn’t that famous in India until recent times when it emerged that he had helped Hrithik Roshan transform his body for his upcoming movie Krish 3. He did so using the DTP technique which lasts only for 12 weeks. Since then Hrithik’s been gushing about his new fitness guru and even personally launched the Indian version of Kris’ book The Bodybuilding.com: Guide to Your Best Body. Here’s an excerpt from his book where Kris discusses his youth, losing track of his life, going back to school to master the human body and finally emerging as one of the foremost bodybuilding gurus in the world.
You’re probably wondering who I am. My name is Kris Gethin, and first and foremost, I am a person who lives and breathes fitness. I take pride in my health, and I am driven to keep my body in top form because it is the hub from which all other parts of life extend. I am here because my role at Bodybuilding.com has given me inside access to truly incredible people who have inspired me and who continue to redefine the limits of human possibility—I am here as their ambassador and as the messenger who comes bearing the blueprint for personal change.
Before we get to their stories, though, I want to tell you a little about my own transformation. I was born and raised in Wales in the United Kingdom. I lived on a farm and learned early on about the value of a strong work ethic (and the equally important value of a strong back, arms, and legs). I tried lifting weights here and there, but in my early teenage years what I really fell in love with was motocross (for the uninitiated, it’s like cross-country motorcycle racing). I loved the sport so much that I did just about everything I could to keep my weight down for it, because the lighter you are, the faster you go. I was into riding BMX bikes, running, cardio, and swimming. I have asthma, which held me back a lot, but it didn’t stop me from doing what I loved. It was around that time that I started buying all the bodybuilding magazines I could get my hands on. I would flip through the pages and stare at the pictures in disbelief—I looked at those guys as real-life superheroes. I was so inspired by their level of fitness that it helped me work harder on my own body.
A few years down the road my love for extreme sports led me to a group of extreme athletes. I discovered that they were intense people in every way— pushing the limits on the racecourse as well as in the bars and on the party circuit. Before I knew it my social network had shaped me into a different person with different priorities from the ones I had always had. I knew it was time for a change, and I also knew that I had to get out of my social group to make the change transformational and lasting. This triggered a new direction for me, and I went back to school to study international health and sports therapy, which eventually led to my touring the world as a health and fitness expert on a cruise line.
I spent years working with individuals and small groups as a personal trainer and even ran my own gym for a while. I loved connecting with people and motivating them toward their fitness goals, but I wanted to find a vehicle for reaching and connecting with more people.
That’s when I started writing and photographing images for fitness magazines; I figured this way my work could connect with thousands of people instead of just a few at a time. I began interacting with more people in the fitness world, and it was a thrill to discover that my research, knowledge, and experience were reaching a growing number of people on a consistent basis. I moved to Los Angeles, California, because I figured it would give me the chance to bump shoulders with some of the biggest names in fitness. But subconsciously I was still searching for the right group culture fit—and I didn’t find it until I made my way to Bodybuilding.com.
The best part of the discovery was not just that my work ethic and goals had found their perfect match, but that within the site there existed BodySpace, a community filled with some of the most solid, driven, and motivating people I would ever meet; I discovered there what I had been missing in Wales and Los Angeles: a steady and inspirational group of like-minded people who would check out my work, look to me for knowledge, and fuel my own drive to be at the top of my game. It’s been a win-win relationship ever since.
I’m sure you have a story similar to my own—one filled with experiences that shaped your future as they were filtered through the influence of your friends, family, or other social group. For me, the major turning points in my life were those that involved these outside influences—leaving my group of friends in Wales probably saved my life, just as discovering the BodySpace community helped change my life from good to great. The people who surround us—our friends, families, classmates, co-workers, neighbours, and even the person driving in the car next to us—can greatly influence our choices and behaviours on a large or incredibly small level. These influences are really the foundation from which all transformational change can happen.
Now that you know a little about my story, I’d like you to start writing the next, better chapter of your own life. Your journey will begin from the inside out, starting with the thoughts in your head and working its way to the muscles in your body and the food on your plate. I will guide you down the most powerful and proven path to change, which will be supplemented by the motivational discoveries and success stories of the BodySpace community members who have paved the way for you. Also read other excerpts from the book – ‘Tips to lose belly fat‘, ’How Hrithik transformed his body‘ and ‘Exercises for Toned Legs’.
The Bodybuilding.com: Guide to Your Best Body is authored by Kris Gethin and published by Simon Schuster (2013). It can be purchased online on Flipkart. Watch this space for more excerpts from the book. Read about the launch of the Indian edition of the book here.
This article was distributed through the NewsCred Smartwire.
By Kris Gethin for India.com
Original article © India.com 2013
Arnold Schwarzenegger gave Joe Manganiello bodybuilding tips. M. Night Shyamalan — Keepin’ Up With the Shyamalans?. Melissa Gorga Reveals What Would Make Her Walk Away From Real Housewives Of New Jersey
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Arnold Schwarzenegger to Pump iron on TV
Arnold Schwarzenegger is set to return to bodybuilding in new TV series ‘Pump’.
The former politician and Hollywood star has sold the rights for the TV series to US cable network Showtime.
An hour-long drama is being made into a pilot, set in 1970s Venice Beach, California, tracing the origins of the present-day fitness industry and ”culture of body worship” to one gym called Pump.
If a series then gets the go-ahead, Arnold is planned to become a recurring character.
Executive producer Eric Tannenbaum said he was excited when the idea was brought to him by writer Michael Konyves.
He told The Hollywood Reporter: ”We loved it, but I said the only way you can really tell this story is if we can get Arnold involved.
”The birth of the fitness/bodybuilding revolution can literally be traced back to the days when Arnold arrived in the U.S.”
Arnold, 65, started weight training aged 15 and moved to the US in 1968, a year after winning the amateur Mr. Universe bodybuilding title. He then went on to win the professional Mr. Universe title three times, and the Mr. Olympia title seven times. He is widely regarded as the most influential figure in the history of bodybuilding.
Arnold first broke into Hollywood in 1970, but didn’t achieve great fame until starring in weightlifting film ‘Pumping Iron’ in 1977.
Former bodybuilder Arnold Schwarzenegger taught his “Ten” co-star Joe Manganiello how to flex his muscles and show off his bulging biceps for the thriller’s movie poster.
The former Mr. Universe grew close with Manganiello on the set of the upcoming film, about a team of law officers who raid a drug cartel’s safe house, and he even gave the 36 year old expert tips on beefing up for the camera.
Manganiello tells U.K. version of Men’s Health, “We had a photo shoot for the movie poster. I was wearing a sleeveless top, crossing my arms and flexing. Arnold came in and said, ‘I see you’re flexing your biceps. Don’t do that. Keep it loose and (with crossed arms) put the other hand back to push (the muscle forward) – you’ll get an extra three inches.’”
The “True Blood” hunk admits Schwarzenegger was like a mentor to him.
He adds, “Arnie was a hero to me. He’s the reason why every guy of our generation started going to the gym. To film with him for four months was awesome. And he still trains every morning.”
We’ve always wondered how Hrithik Roshan maintains his smoking hot body. We finally found the answer, from the man who helped him get it – his fitness trainer Kris Gethin. We caught up with Kris at the launch of his new book – The Bodybuilding.com: Guide to Your Best Body – and had a quick tête-à-tête about Hrithik, fitness and bodybuilding.
Excerpts from the interview:
How did you transform Hrithik’s body?
In short, what we did is increase the number of meals he had in a day from three to eight! This was mainly to give him enough energy for our tough workout regimes. My other focus was to manage his injuries. He had suffered a slipped disc and myalgia (muscle pain) in the knee and we needed to work with and around those problems. To overcome this we did a lot of Cross-Fit and functional training. The results that you see today (Hrithik was present in the book launch, looking absolutely gorgeous) are after ten weeks of hard work and dedication. He is a very easy person to work with mostly because he is very committed to his regime. Maybe that’s why he is so successful as an actor, he always gives his 110% in every endeavour.
Your book talks about a 12-week Drastic Transformation Plan (DTP); could you tell us more about that?
The book contains Hrithik’s 12 week training regime, along with a nutrition plan. A large part of the book is about finding the right kind of motivation. What I have seen is that people want to exercise, but are lost when it comes to finding the right kind of motivation. I believe that the key to achieving this is transparency. The more you tell people about your goals the more likely you are to stick to them. Another great way is to connect with like-minded people. If you can’t find a group of people around, you can always find them online. There are lots of online communities.
Another unique feature of the book is that we have included a number of studies on people interested in getting fit on a site called BodySpace. We researched how people went from a phase where they were unfit, to a tipping point where they were the fittest they have ever been in their lives.
When it comes to the nutritional plan, does one need to stop eating Indian food to follow this plan?
No, they don’t have to stop eating Indian food all together, but they do have to stop eating fried foods, fatty foods and a lot of starchy carbohydrate rich foods. I’m not saying cut out carbohydrates completely, but more portion control is really the key. A good idea is to not have the standard three meals, but to split them up into smaller, more frequent meals. Remember that you have to balance the carbohydrate and protein proportions well to get that perfect body.
India has a large number of vegetarians, what kind of diet can they follow?
There are a number of things vegetarians can do to incorporate proteins into their diet. Foods like whey protein powder, low fat paneer, soy or tofu. There is really not much difference between a vegetarian and a non-vegetarian diet, the same rules apply, but smarter eating options are necessary to see results.
How can a person get motivated to work out?
For starters, a person can probably get a friend to join him/her during a workout, and if that is too difficult, they can make small changes in their own exercise regime. Start with smaller repetitions of the same exercise and slowly increase the frequency. According to me the key to success is to write down what your goals and what you have achieved. Once you know what you are aiming for, it will become that much easier to achieve it.
In my book, there is a section called the ‘flowchart’. In that the ‘F’ stands for your fixed goals. These are goals like losing five kilos or maybe fitting into a particular pair of jeans. The ‘L’ stands for limitless goals. They are goals like wanting to have more energy to play a sport or play with your kids, and finally how to you get there. The end of the chart is ‘W’ for weaknesses. The idea is that when you have all the statistics glaring at you, you are more likely to stick to it.
So how easy or hard was it for Hrithik to work out during his shoots?
It is extremely hard for an actor to stick to a workout regime and diet. Their jobs are not the typical nine-to-five ones. There are times when shootings would start early in the morning and end anywhere past midnight. I have worked in a number of countries, but Bollywood is the only industry where I see the actors working very hard on their bodies. Irrespective of what is going on, they make it a point to eat at a particular time and work out at a particular time because I told them to. For a person like Hrithik it was difficult, because he is a person who puts other people’s needs before his own. He found it really hard to say no, but I found that the more he concentrated on himself; he was able to give more as an actor, father and a person in totality.
What fitness tips would you give to beginners?
I would say it is important to find a support group and secondly people should not go looking for the next fad diet or weight loss expert. If you are following a regime do it diligently and see if it works for you. More importantly, stay consistent; it is the key to staying fit.
First Published: May 27, 2013 at 9:05 AM