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The Best Bodybuilding Workouts

 There are a few essential bodybuilding exercises to focus on if you’re after serious bulk. The staple compound lifts – things like squats, deadlifts, shoulder press, bench press – are vital in any routine worth its salt. If you’re starting from scratch, try this simple but effective training split to begin with...

Grip the bar with shoulder-width palms facing away and your arms fully extended above your head. Do not lean back as you pull the bar to the top of your chest and hold it there for two seconds. Control the bar as it pulls itself back to the start position, aiming for a three second ascent with no pause at the top of the movement.

Grab a barbell with an overhand grip, hands slightly wider than shoulder width apart. With your legs slightly bent, keep your back perfectly straight and bend your upper body until it’s almost perpendicular to the floor. From here, row the weight upwards into the lower part of your chest. Pause. And return under control to the start position.

Squat down and grasp a barbell with your hands roughly shoulder-width apart. Keep your chest up, pull your shoulders back and look straight ahead as you lift the bar. Focus on taking the weight back onto your heels and keep the bar as close as possible to your body at all times. Lift to thigh level, pause, then return under control to the start position.

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How To Lose 20 Pounds REALLY, REALLY Fast

Back "in the day" when I used to be a full time personal trainer and I met with clients in person at my New Jersey Health Club, the first thing I would always ask my clients during the initial consultation was:

"Tell me exactly what you want... and I'll show you how to get it."

Typical reply from client:

"I want to lose 20 pounds fast."

My reply:

"Are you SURE that's what you want? If I can show you how to lose 20 pounds REALLY, REALLY fast, will that make you happy?"

They nodded their head affirmatively as their eyes lit up in anticipation of the quick weight loss secrets I was about to reveal.

Their face went white when - with a totally straight face - I pulled out a hacksaw and started walking towards them.... menacingly.

Not sure whether to laugh or to run away in sheer terror, they said,

"What the heck are you doing?"

"You said you wanted to lose 20 pounds fast. This is the easiest, surest, most effective way I know to take 20 pounds off you FAST! In fact, I figure that right leg of yours might even weigh 25 pounds!"

I kept walking closer and started to get into sawing position, wielding my fast, effective and guaranteed weight loss tool.

"Bear with me because this IS quick, but sometimes it takes a few minutes for me to cut through the bone."

By this time, my client and I are either completely cracking up, or I have seriously scared the living you know what out of them, or they just think I'm a complete lunatic. (it depends on whether I was able to keep a straight face or not).

Finally, the light bulb goes on, and my client would see where I was going with this:

"Okay, smart alec," I get it. I don't want to lose WEIGHT, I want to lose FAT."

The Obesity Solution Secret: How to Eat To Lose Fat

I used to interview elite bodybuilders on their training and eating for a living and did this for years and years. One reoccurring theme that kept popping up when talk turned to diet/nutrition was how much food top bodybuilders packed away on a daily basis. These men taught their bodies how to handle continually greater amounts of calories without becoming fat. Contrast this with the typical obese person who eats one meal a day and adds body fat at the drop of a hat. I am working with a crew of obese folks and having great success using modified bodybuilder eating tactics to help the obese lose body fat.

The first order of business for the obese is to establish a multiple meal schedule. The obvious advantage to this strategy is it divides the daily calories in smaller chunks. I require the obese person to eat every three hours and this usually works out to five feedings a day. Secondly we insist they clean up the food selections. Some foods are easily converted into body fat (sugar foods, manmade foods and saturated fat) and some foods are near impossible for the body to convert into fat (lean protein, fibrous carbohydrates). The body's metabolism kicks into high gear to digest protein and fiber - creates what is called the thermogenic effect of food. Body temperature actually increases when the digestive system is faced with the daunting task of breaking down hard to digest protein and fiber.

Multiple meals allow the body to deal with fewer calories at any one sitting and the repeated practice of eating 5-6 meals a day teaches the body to become adept at digesting and distributing food. Better to eat 3,000 "clean" calories a day divided into six five hundred-calorie daily meals than one 1,500 calorie mega-dirty fast-food meal.

The results are astounding when the obese buy into the approach. I have one male who has lost 40-pounds of bodyweight in 40 days while simultaneously adding 12-pounds of muscle. He started at 240 and yesterday he weighed 200. This is far more impressive because didn't lose muscle in the process, he added muscle in the process. This was no ex-jock loaded with muscle memory; this is a 48-year old man with zero weight training experience.

Obese folks who slash calories end up losing as much fat as muscle and end up as miniaturized versions of the old fat selves. This modified bodybuilder approach melts fat while simultaneously adding muscle: the obese person eats more and as a direct result feels energized and vibrant during the process. Contrast this with the calorie-slasher who feels deprived, denied and continually on the verge of a binge. A person who eats wholesome foods every three hours is far less likely to binge and blow their diet than some poor obese person subsisting on 1200 calories a day. The calorie starved obese individual has set their caloric ceiling set so low that eating a candy bar or a bowl of ice cream causes them to add five pounds in 24-hours.

Adding functional muscle and building strength allows the obese person to become mobile and adept at climbing steps, getting out of a low chair and powering their bulk around. Compare this to the calorie-slasher who actually weakens their already weak body. Those who depend on deprivation to trigger bodyweight loss weaken the immune system and continually contract colds and sickness.

Those who live on 1000 to 1500 calories a day live in a stressful psychological world of denial. A person who has elevated their metabolism and consumes 3,000 calories a day can absorb an occasional binge far, far better than a person starving; I allow my folks a cheat meal once a week: this allows them to feel psychologically free. The interesting thing about the cheat meal (not cheat day - cheat meal) is that by "being good" the other 6 7/8's of the time the sweets, fat and junk they crave and might eat are rejected by the body and classically results in diarrhea

Considerations when Choosing the Best Bodybuilding Gym for you

 Location has a great role to play in achieving the health related goals of any individual. Nobody would ever wish to drive or travel for more than an hour to reach the location of gym therefore you must ascertain that the gym you choose is in close proximity to your living area. Gyms in shorter distances keeps reminding one of the regular exercises that one definitely needs to follow in the daily routine.

Membership plans: Plans vary greatly in any gym you go therefore, be sure that the one you opt for goes in with your budget limit as well as health and fitness goals. Many make fake promises and try to trap customers with exciting offers and plans so, make certain to go through the printed notes on rules and regulations about the gym and its several different membership plans. Make sure that it does not include any sought of additional hidden costs that might add up in the latter half of the membership plans.

Opening hours: This is again another crucial consideration. Since, everyone is quite busy with their daily schedules and work plans; it becomes difficult to manage special time and that too in accordance with the timings for your gym. Therefore, to avoid this collision and imbalance, be sure to go for one that has enough flexibility to adjust your timings, or is open for long hours to accommodate your busy schedule. Therefore, consider this before finalizing the decision.

Gym type: Choosing the gym type is an important consideration for females.          If you are a woman or any female, you must take into account this factor and avoid being stared by a whole lot of people in the gym. Going to ladies-only gym can be the better option for such people.

Budget: Make certain to choose one that does not burn a hole in your pocket. Search thoroughly over the web world and find one that is within the means and is highly affordable to achieve the fitness goals.