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Body Building Secrets Revealed

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    Presentation Transcript
    1. BODYBUILDING SECRETSREVEALED TableofContents Introduction WeightTraining 3 4

    2. Exercises WorkoutPlans EatingRight Carbohydrates Protein Fats SampleMealPlans CookingforMass(Recipes) SweetDreams(GettingEnoughRest) Supplements Creatine Glutamine Protein NitricOxide Steroids&GrowthHormones BodyBuildingforHer BodyBuildingforTeens Contests YourResources Conclusion INTRODUCTION 5 12 17 17 19 21 26 31 41 43 43 45 46 46 47 48 50 53 58 60

    3. Eversincethefitnesscrazeinthe1980’s,wehavebecomea nationincreasinglyawareofourhealthandphysique.Millionsof dollarsarespenteveryyearinthequestforaperfectbody.Gymsare bigbusiness,personaltrainersaremakingatidylivinghelpingpeople stayfit,andbodybuildingsupplementsareatanall-timelevelof performance. Inactuality,thesportofbodybuildinghasbeenaroundforquite sometime.Inthelate19thcentury,themanknownasthe“fatherof bodybuilding”,EugenSandowwascreditedwithinventingthesportby invitingpeopletoviewhisbodyinmuscledisplayperformances. Sandowbuiltastageperformancearounddisplaysofstrength andagilityaswellasshowingoffa“Grecian”physiquewhichwas consideredtheultimatebody.Hebecamesosuccessful,hecreated severalbusinessesaroundhisfameandwasamongthefirstpeopleto marketbodybuildingproductsbearinghisname.Ashebecamemore popular,hewascreditedwiththeinventionofthefirstexercise equipmentmarketedtothemasses. Sandowwasalsocreditedwithbeginningthefirstbodybuilding contestcalled“TheGreatCompetition”heldinLondon.This competitionwasthebasisformanyotherstofollowincludingtheMr. Olympiacompetitionthatremainsthemostpopularbodybuilding contesttodate. WhenWorldWarIIbrokeout,meninthecountrywereinspired tobecomebiggerintheirphysique,stronger,andmoreaggressivein theirbehavior.Trainingtechniqueswereimproved,nutritionwas focusedonmorethanever,andbodybuildingequipmentevolvedinto effectivemeansforworkingmusclesinwaysneverthoughtofbefore. Itwasalsoaroundthistimethatmanybodybuilding organizationscameintobeingincludingtheAmateurAthleticUnion andtheInternationalFederationofBodyBuilding.In1970,body buildingwastakentoanewlevelwhenthefilm“PumpingIron”was releasedstarringAustriannewcomerArnoldSchwarzenegger. Throughtheyears,bodybuildinghasjustgrowninpopularity becomingalmostanobsessionformanypeople.Womenhavestarted

    4. totakeaninterestinhoningtheirbodies,andthesporthasevolved intoarealcompetitivearena. Ifyou’vealwayswantedtolearnabouthowtobuildyourbodyto that“GrecianIdeal”envisionedbyEugenSandow,therecanbealotto learn.Thisbookwillguideyouthroughsomeofthebasicstogetyou started.Ofcourse,nothingwillcomparetoactuallygettingtothegym andliftingthoseweights,butyou’llneedsomeinformationfirst. That’swhywe’rehere.Wewanttorevealbodybuildingsecrets toYOU. WEIGHTTRAINING Bodybuildingistheprocessofdevelopingmusclefibersthrough varioustechniques.Itisachievedthroughmuscleconditioning,weight training,increasedcaloricintake,andrest.Workoutsaredesignedto focusoncertainmusclecategories,andfoodsareconsumedwiththe intentiontobuildthebody’smetabolismandincreasemass. Thissectionwillfocusonweighttrainingforbodybuilders. Weighttrainingdevelopsbothstrengthaswellasthesizeofskeletal muscles.Itusestheforceofgravitytoopposetheforcegeneratedby musclesthroughcontraction.Weighttrainingusesavarietyof specializedequipmentdesignedtotargetspecificmusclegroupsand movements. Somepeoplerefertoweighttrainingasstrengthtraining.While theyarenotexactlythesame,theyarebothsimilartoeachother. Strengthtrainingfocusesonincreasingmuscularstrengthandsize. Weighttrainingisonetypeofstrengthtrainingusingweightsasthe primaryforcetobuildmusclemass. Thebasicprinciplesofweighttrainingareprettymuchthesame asthoseofstrengthtraining.Itinvolvesamanipulationofthe numbersofreps,sets,tempo,exercisetypes,andweightmovedto causedesiredincreasesinstrength,endurance,size,orshape.

    5. Thespecificcombinationofreps,sets,exercises,andweight dependsuponthedesiresofthebodybuilder.Setswithfewerreps canbeperformedwithheavierweightsbuthaveareducedimpacton endurance. Equipmentusedinweighttrainingincludebarbells,dumbbells, pulleys,andstacksintheformofweightmachinesorthebody’sown weightasinpush-upsandchin-ups.Differentweightswillgive differenttypesofresistance. Weighttrainingalsofocusesonformperformingthemovements withtheappropriatemusclegroupsandnottransferringtheweightto differentbodypartsinordertomovegreatweight.Ifyoudon’tuse goodforminweighttraining,youriskmuscleinjurywhichcouldhinder yourprogress. Anotherformofweighttrainingisresistancetraining. Resistancetraininginvolvestheuseofelasticorhydraulicresistance tocontractionratherthangravity.Whenyourmusclesareresistinga weight,theoveralltoneofthatmusclewillgrowovertime. Ifyouareabeginneratweighttraining,youshouldnotjust “jumprightin”.Youneedtobuildupyourstrengthandover-working yourmusclescancausemoreharmthangood.Someofyourmuscles mightbenaturallystrongerthanothers.Buildingupslowlyallows musclestodevelopappropriatestrengthsrelativetoeachother. Mostgymsoffertheservicesofapersonaltrainerthatcomes withthemembershipfee.Thesetrainerscansuggestspecific workoutsforyoutobeginwith.Ifyouwanttoundertakeityourself, wecanmakeafewsuggestionsonroutinesthatcanhelpyoubuild muscleandgetonthewaytoagreatbody. First,we’lldefinesomecommonexerciseforclarification. EXERCISES Youmaynotbefamiliarwithsomeoftheterminologyusedin bodybuilding.Alongthesameline,youshouldknowwhatcertain

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