Increase Bodybuilding Performance with These Training Essentials

After getting used to your bodybuilding routine, you will need to take your workout to the next level. If you have started your training program only recently, you're most probably in the beginner's stage. The beginner's stage is just a preparation for your body for the more advanced exercises. You need to go to the next level, the intermediate stage, so that you'll get greater returns on your effort. However, you would need to adjust your lifestyle and training program for you to go up to the next level. The transition from beginner stage to intermediate level would typically involve:

Getting at least 7 to 9 hours of sleep - Getting enough rest is important for your metabolism. Our bodies undergo an extensive repair during deep sleep or the REM cycle. Your body needs time to recover from all the tension it experienced during the day. We are more likely to reach deep sleep if we sleep for 7 to 9 hours per day.

Increase your level of intensity -You'll need to work towards higher intensity and fewer reps if you want to increase muscle mass. You'll only get stronger when you build up your muscles and push yourself to a point of 'fatigue', or the point where you cannot lift or push for another rep. During the beginning stages, you may have been involved with doing several sets and reps with lighter weights to become comfortable with the movements. At the intermediate stage, you'll need to reduce the number of sets and focus on increasing the level of resistance.

Watch your diet - When you're training for increased strength and performance, making sure your body has enough quality nutrition is essential for your success. Bill Pearl, the author of the bodybuilding book "Getting Stronger"' explains that your body will need calories from the right sources protein and carbs so that you can build new muscle and recover from the intensive workouts properly. Make sure your diet is full of lean proteins, whole grains, and fresh fruits and vegetables so you can make the most out of your exercise routine.

Decrease your resting time in between sets - Decreasing the time of your rest in between sets will ensure that you are working up your muscles hard enough. Push your muscles to their limits by doing another set or exercise as soon as possible.

Perform cardio exercises - Cardio exercises are essential in every bodybuilding level. Maintain your habit of doing at least three 30-minute cardio exercises a week. Cardio exercises are great for increasing metabolism and developing your heart and lungs.

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Achieve Bodybuilding Goals With Endurance Exercises

Increased muscular endurance can only be achieved by combining strength and endurance activities, and following a sound nutrition program. When you want to increase muscle size and mass, you'll need to incorporate several strength-training and cardiovascular routines into your workout routine and maintain consistency over several weeks in order to see and feel the results. Invest your time and energy into taking up new sports and optimize your form and performance in each, so that you can increase your strength and power, because different sports require various levels of flexibility, coordination, and endurance. This allows you to avoid a workout 'rut' and also experience significant muscle gains in a short period of time. To make sure that you get the right protein intake and all the other essential things needed to build muscles and aid muscle recovery, take a high quality supplement like Stemulite.

Athletes are encourage to perform many repetitions against a given resistance for an extended period of time in order to increase muscular endurance, as recommended by Tudor Bompa and Michael Carrera, expert authors of the book "Periodization Training for Sports". You will need to focus on explosive movements that push your muscles to their maximum potential and challenge several core muscle groups at once if your goal is to increase muscle stamina. The authors also encourage athletes to focus on the following key essentials for training: coordination; flexibility; agility; mobility; and aerobic endurance. It is important to increase agility since it increases the range of motion in all of the core muscle groups and joints, helping the athlete to build endurance in cardiovascular exercises. Gymnastics, football, figure skating and soccer are some of the exercises and routines that can increase agility. This is because a combination of speed, flexibility, and power at irregular intervals is required in all of these sport activities to condition the heart and lungs for optimal performance and challenge the body. Increasing endurance is accomplished with exercises that require sustaining movement at a relatively high intensity. To have the energy to perform the endurance exercises, make sure to have the regular intake of a high quality supplement like Stemulite Fitness Formula.

Sprinting, cycling, kickboxing and rowing are other ways to perform endurance exercises. These exercises also condition the heart and lungs, but require exerting a significant amount of power at regular intervals. These types of exercises can help to increase endurance in a very short period of time, and may also complement a standard weight training routine.

For most bodybuilders who are usually very focused on lifting increasing flexibility can be difficult. Intensive stretching routines and activities that require using both large and small muscle groups in short bursts are typically involved in flexibility training programs. To extend core muscle groups through their full range of motion is the goal of flexibility training. This can help any bodybuilder improve muscle strength over time, because it allows for easier energy flow throughout the entire body during the workout session.

Another element of fitness that may pose a difficulty to the average bodybuilder is improving coordination. While most bodybuilders have ample coordination abilities for lifting weights, they may not be as well-coordinated performing stepping routines in an aerobic workout setting or executing simple dance sequences. Improving coordination also helps with muscle flexibility, strength and agility, and taking part in activities that improve coordination can help bodybuilders incorporate a wide range of activities into their workout routine and achieve their fitness goals with ease. Achieve your bodybuilding goals by improving coordination and giving yourself the energy that you need for the endurance exercises by taking Stemulite supplements twice a day.

Herbal Supplements Help Increase Mental Clarity And Concentration

Do you have trouble concentrating and focusing during the day? Stress and a busy lifestyle can make it difficult to stay on task, but this can severely impact your work and personal life over time. More and more people are turning to mind-enhancing supplements and herbs that promote better memory and brain functioning, but few people realize that the effects are only temporary. Stemulite is just one of the latest mental performance enhancers available, and one that can provide long-lasting benefits.

The key to Stemulite's efficacy in boosting mental performance is that it promotes a more healthy metabolism, which, in turn, encourages your neurotransmitters to function more efficiently. The end result is that you can concentrate more deeply, remember things more easily, and simply feel more alert and energetic. If you want to achieve these results without risking the potentially dangerous side effects of poor-quality supplements, Stemulite may be for you.

Neurotransmitters: the Key to Performing Better Mentally

The chemicals that flow through your brain are the chief determining factor of the way you think and feel on a day-to-day basis. Good neurotransmitter function leads to mental alertness, enhanced performance, and a cheerful, energetic mood, while a problem with their functioning may result in depression, fatigue, and negative emotions such as low self-esteem.

Dietary supplements that support healthy neurotransmitter functioning can improve your mood and improve mental performance on a regular basis. When neurotransmitters are not able to cross the blood-brain barrier, you may notice several negative mood states and feelings of lethargy, low motivation and even depression. Stemulite contains several ingredients that enhance neurotransmitter functioning, which can help improve mental processing with ease.

Key Mind Enhancing Ingredients in Stemulite

Here are just a few of the ingredients that contribute to the powerful mental boost provided by Stemulite

L-Carnitine - this amino acid derivative, in addition to lessening the effects of oxidative damage on cells, enhances memory and improves concentration.

ALA or alpha lipoic acid, is commonly taken as a supplement by bodybuilders and other athletes who want to perform at their physical and mental best for the boost it gives to the metabolism. By improving the metabolism, ALA facilitates the efficient delivery of energy to the body and mind.

Eggplant extract contains an alkaloid that encourages the healthy growth of muscle and the repair of damaged tissues, rejuvenating the body and, in time, healing anxiety's effects on the brain and boosting mental function.

Indium is a rare earth mineral with balancing effects on both the adrenal system and hormone levels. Its benefits include better sleep, enhanced oxygen flow to muscles, and increased memory.

While your quest for better health should incorporate regular exercise and good eating habits, one cannot ignore the long-lasting benefits of natural supplements on one's physical and mental performance. High-quality herbal supplements such as Stemulite are powerful tools for those looking for boost in their overall well-being.

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Improving Performance with Nutrition

You can get better results from your consistent workout regimen and with a sound nutrition program with the aid of a complete nutritional supplement, and have the increase in muscle size, strength and endurance that you want. To ensure that they are attaining their performance goals and eating just enough to feed their muscles, most professional bodybuilders and athletes go through certain 'phases' during the course of their training programs. Eating large amounts of protein, eating small meals, and taking supplement throughout the course of the day is essential for success, and to maximize muscle gain, this is usually done during the off season phase.

After this phase, bodybuilders go through several phases that involve changing the amount of carbohydrate-rich foods, lean proteins and supplements like Stemulite that support the training program at each stage. Understanding what is involved in each of these phases can help you create an effective training program that gets the results you need.

The Off Season - Your goal for this phase is to build as much muscle as you can. Bodybuilders support their performance outcome by eating healthy carbs and high amounts of protein through the course of the day, according to Louise Burke, the expert author of “Practical Sports Nutrition”. They typically follow a consistent schedule of these foods to make sure they're meeting their protein requirements and may design their eating plan around their workouts to further enhance results.

Hypertrophy Phase – A bodybuilder is required to follow a rigid eating plan that means eating every 2 or 3 hours and even throughout the night. To consume just the right amount of food to maintain weight and to be able to allow the body to increase strength is the goal here. This can be attained with the right selection of foods that build up muscle and carbs that provide sustainable energy.

Competition Prep - 6 to 16 weeks before the event is when most body builders begin to prepare for a competition. This period may involve severe calorie restriction to reduce body fat, and maintain a schedule of sustained weight loss up to the event. The primary goal here is to lose body fat and not muscle that was built up during the off-season. This can be achieved by eating low-fat, high protein meals, or replacing a meal with a complete nutritional supplement like Stemulite Fitness Formula, and coordinating meals with a consistent workout regimen.

Cutting Phase - This involves severe calorie restriction to stimulate rapid fat loss, and typically occurs before the competitive event. Many bodybuilders drastically reduce their calories and rely on supplements to achieve nutritional balance. So that the body can recover easily, this phase includes intensive circuit training routines and more rest.

Post Competition - Many bodybuilders resort to binge eating immediately after the competition since they've been on a near starvation diet for up to 6 months prior to competition. This can be a health hazard for many, especially for those that end up gaining a lot of weight in a very short period of time. To avoid compromising their health in the during this stage and to maintain some of the results they have worked hard for, bodybuilders should ease themselves into a healthier diet program.

With the different phases most bodybuilder goes through, maintaining a steady nutrition program is difficult. However, sound nutritional principles, using a supplement like Stemulite, and working with a nutritionist or dietitian throughout training can help you increase your chances of long-term success.

How to Use High Protein Shakes in a Bodybuilding Diet

Whether you are into bodybuilding, sports or fitness, a vital part your training for a better body, endurance and improved performance can only be achieved if you have integrated a quality nutrition program. The inclusion of high protein shakes into standard nutrition programs was done to make sure that muscle repair and recovery will be facilitated because of the quick absorption quality of the product.

There is a wide product range of protein shakes, powders and supplements, but athletes prefer supplements that contain whey or soy proteins. Some high protein shakes and supplements instead of using whey or soy protein, use rice protein powders, creatine, and other muscle enhancing ingredients. Studies have been cited in the book "Amino Acids and Proteins for the Athlete" by Mauro G. Di Pasquale, extolling the special properties of whey and whey protein that does not exist in milk proteins.

High protein shakes can be made at home with protein powders, fruit, yogurt, oatmeal and sweeteners and consumed as a meal or as a snack between meals. They are also available in ready-to-drink formulas from a number of supplement companies, and these are convenient for individuals who are always on the go and do not have time to make their own shakes or prepare foods at home.

There are some high protein shakes that that can be used as a complete meal substitute because they contain all the essential amino acids, vitamins and minerals your body needs. A few of ready to drink shakes are nutritionally balance and makes an excellent choice so you can keep within the limits of a strict low-carb diet. In line with their diet guidelines, there are thousands of bodybuilders and athletes who meet their nutritional requirements by the regular intake of healthy high protein shakes daily.

Whey protein and other types of protein supplements can also provide a steady source of energy and improve overall metabolic functioning. High protein shakes made with fresh fruit, juices and oatmeal are chock full of nutrients, vitamins and minerals that help support a healthy metabolism and provide a boost of energy. These shakes can be consumed immediately after a workout for muscle repair, and reduce the risk of low blood sugar levels that are a common side effect of intensive workouts.

Still, one of the biggest benefits of high protein shakes is the rapid digestion and absorption rate. There are only a few foods that athletes and bodybuilders are advised to consume after an intensive workout, since the foods eaten immediately after exercise are likely to be absorbed and utilized more quickly than other times of the day. Consuming a high protein shake immediately after a workout ensures maximum absorption so that the nutrients can help with the muscle recovery process within hours. This reduces the risk of injury and can also keep the appetite under control.

To get maximum muscle gain and improve overall metabolism, plan the timing the consumption of your high protein shakes, protein powders and supplements. After exercise or in between meals, you may take supplements to get rid of hunger pangs and fully utilize the peak of absorption rate. Athletes and bodybuilders nutrition program can be integrated with the high quality nutrient value found in protein powders and shakes, which gives the maximum efficiency per calorie.

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6 Basic Fitness Tips for Beginning Bodybuilders

Bodybuilding is not just about increasing muscle size and strength. It offers several health benefits as well as it complements your usual cardiovascular routine. Bodybuilding can also reduce body fat while building up lean muscles and improve endurance. Read on if you are new to bodybuilding to understand these basic bodybuilding guidelines.

1. Learn to set realistic goals. Set up a training program that you can stick with for several weeks at a time, and modify it only on specific intervals throughout the year. Bodybuilding is not a shortcut workout, but an ongoing process. You'll need to be realistic about how much time you can commit to your program and organize your day so that you are reaching or exceeding your daily goals.

2. Don't forget about cardio. Cardiovascular training will help you build stamina and endurance, and will complement your weight training routine. However, it's easy to overdo cardio when you're getting started; limit cardio sessions to just 30 minutes, 3-4 times per week to get the most out of your workouts.

3. Diversify your training. Author Bill Pearl of "Getting Stronger", a bodybuilding and weight lifting book, underscores the importance of altering or changing routines regularly. Change your training every four to six weeks to work out different muscle groups and keep your training sessions fresh and enjoyable.

4. Dress properly. What you wear in the gym has an effect on your workout as well. The right shoes and clothing can make your workout more comfortable and prevent possible injuries. Besides, wearing the right clothes can make you feel good about yourself every time you look in your gym's mirrors.

5. Take your 'before and after' measurements. Taking pictures and measuring yourself frequently throughout your training program can be very motivating and help you stick with your program for the long term. Keep track of your progress with pictures and a workout log; you don't have to share these with anyone, and can turn to them whenever you're feeling unmotivated or 'stuck in a rut' with your workout routine.

6. Mental Training. You might think that weight training and bodybuilding is purely physical, but your training would also involve a great deal of your mind as well. You would need self-discipline to stick with your program. You would also need determination and concentration to go through pain and difficulties. You would inevitably develop mental toughness as you push yourself to your physical limits.

You would need to invest effort and time to get your desired results out of bodybuilding and weight training. You can achieve your results faster by creating a solid training program, follow your training schedule and by applying fundamental fitness principles.

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Bodybuilding Tips - Indications of Improper Nutrition

The types of foods you eat and when you eat them are essential for bodybuilding success, but very few athletes really understand what it takes to maintain a healthy nutrition program. Bodybuilders involved in competition often resort to extreme weight loss that leaves them stressed, fatigued and incapable of increasing muscle size and strength later in their careers. Nutrition simply is eating the right food, at the right amount, and at the right time. Knowing this is not enough, you also need to practice it. This entails you to strictly monitor and record your food and calorie intake and abide by nutritional principles.

The book "Nutrition for the Recreational Athlete" states that an exclusive high-protein diet negatively affects an athlete's training and career. Catherine Jackson, the book's author, explains that eating purely protein for a prolonged period often causes irritability and lowers stamina. Avoid the pitfalls of a poor diet by eating enough calories and selecting the right foods. I'll list here some basic and valuable guidelines on nutrition to help you with your training.

Get enough protein from a variety of sources - Too little protein often results in decreased strength, which can make it very difficult to maintain a consistent workout program. It would be ideal if you were getting your supply of protein from a variety of sources. Foods rich in protein are meat, chicken, egg, milk and soya - based products.

Consume carbohydrates as well - Irritability is often the result of low blood sugar which means you might not be getting enough carbohydrates in your diet. In addition, a lack of carbohydrates will affect your ability to focus. Maintain healthy blood sugar levels by eating whole grains, fresh fruits and vegetables throughout the day, combined with protein to slow down blood sugar absorption.

Getting sick more often - Not eating a varied diet can make you prone to developing a cold or infection, which makes it very difficult for you to maintain a consistent workouts schedule. Make sure you're getting enough B-vitamins and minerals from a variety of foods to stay on the right track.

Decrease in pace - If you think your pace is on a decline then you might not be getting enough energy before your workout. You'll need to eat some type of carbohydrate at least 1 hour before your training session, if you want to increase your speed.

Loss of motivation - Losing drive is often a sign of exhaustion. Proper diet and nutrition and enough rest will bring back your initiative in no time. Make it a habit to eat small meals over the course of a day. Professional athletes are commonly known to eat mini-meals every 2 to 3 hours. This helps in maintaining a stable blood sugar level needed for training.

Your training efforts would not mean much if you're not following a sound nutritional plan. Consider taking natural supplements, such as Stemulite, to strengthen your nutritional regimen. You might not be getting all the nutrients you need, so taking in supplements will plug the nutritonal holes in your diet. Take Stemulite together with a proper nutritional regimen to boost your training results and performance.