1001 Muscle Building Tips

[UkrainianGuy]

293. WIPE UP AFTER YOURSELF
Do you like the thought of working out in someone else's sweat? they feel the same way about your sweat. Not only is sweat a great way to pass along germs, it's downright disguisting to have to use a piece of equipment dripping with someone else's sweat. Your gym should have towels and a disinfectant. If your gym doesn't supply workout towels (for strategically placed paper towel dispensers) bring your own. Use it to wipe up your sweat and anything left behind by someone else.

294. LEAVE SCREAMING FOR THE ROLLER COASTER
Nothing looks as stupid as some guy grunting and groaning while doing 75-pound bench presses or 100-pound squats. He may think he is impressing people but mostly he will be viewing as an idiot. Don't be that idiot. If it's the last rep on a heavy set of squats and a minor grunt or groan escapes, fine. But there is not need to be yelling and screaming like you're doing battle with the Vikings. If being branded an idiot doesn't faze you, keep in mind that most gyms have policies on excessive grunting and groaning.

295. DON'T SPIT OR LEAVE GUM IN THE WATER FOUNTAIN OR URINAL
As disgusting as this sounds, people do it. If you have to spit out your gum, use the garbage. In fact people have choked while chewing gum during a workout, so you may want to re-evaluate the whole gum-chewing thing. One awkward gulp on a seet of heavy squats and your gum could be doing the tango with your epiglottis.

296. NO INTERRUPTING
One of the worst things you can do while working out is to interrupt someone during his orher training. All it takes is a split-second loss of concentration and you could cause the individual a grievous injury. If you need to make a comment or ask a question, wait until the person completes his or her set.

297. TURN OFF THE CELL PHONE OR PAGER
Unless you are on call for your job, turn off your cell phone or pager. Better yet, leave them in the car. Nothing is as distracting as being in the middle of a set of bench presses or squats and hearing someone's cell phone go off. Likewise you don't want your electronic device screwing up someone else's workout.

[UkrainianGuy]

298. BE ON TIME FOR YOUR CARDIO MACHINE
Most gyms have a sign-up procedure for using the cardio eqiupment. Nothing as frustrating as seeing two or three empty machines at prime time even though they are booked out on the sign-up board. If your time starts at 5:30, be ready to use it at 5:30. Don't wander over at 5:40 and them make up the 10 minutes on the back end. Why should the person booked after you have to lose 10 minutes of his orher time simply because you were late?

299. CARRY YOURSELF WITH DIGNITY
Just because you've developed a great-looking physique doesn't mean you are better than everyone else. Don't start prancing around as if you are the reincarnate of Arnold Schwarzenegger or Ronnie Coleman. Walking through the shopping mall in the dead of winter wearing a t-shirt and shorts and a weightlifting belt will only get you branded an idiot. This type of behavior does the sport of bodybuilding a great disservice. Pushing people out of the way in the gym will only get you suspended, expelled, or punched out (no matter how big you get there is always someone around the corner quite capable of dropping you). Walk with pride, not arrogance. Treat others with respect.

300. STAY AWAY FROM THE DRUG SCENE
While we probably shouldn't preach, nevertheless a few words of caution about this topic are needed. It's a fact that in their quest for ultimate size and strength, many bodybuilders turn to anabolic steroids and other performance enhancing drugs. If after many years of training you discover you have the genetics for competitive bodybuilding, then maybe (and it's a very guarded maybe) you can think about experimenting with such drugs, but this should only be done in countries where those drugs are legal. For now stay as far from the drugs and their dealers as possible. Not only is the market flooded with bogus drugs, but also many of them are illegal. The person you are buying from may be an undercover cop. Finally, even if he is a genuine drug dealer, he may quickly try to talk you into using other drugs like heroine and crack cocaine because of the bigger profit margins. Remember you are trying to improve your health and lifestayle, not destroy it. Illegal drugs are a certain way to an early death.

301. AVOID GROWTH HORMONE
If steroids can be classified as a drug you should probably avoid, then growth hormone is one you should definitely avoid. Unlike steroids, which stimulate muscle growth, growth hormone causes just about everything to grow. Those extra-large guts you see on some pro bodybuilders are the result of enlarged internal organs. There have been cases of healthy bodybiulders suddenly developing tumors. While results are not conclusive, the tumors' growth is believed to have been stimulated by the use of growth hormone. Our advice is to avoid growth hormone at all costs.

[UkrainianGuy]

302. DON'T FALL FOR FAD DIETS
Eat healthy. The human body evolved to use nutrients in balance. Don't fall for the latest fad diet, as most are unhealthy. Most diets are designed to be different from the normal way of eating. The princple aim of the diet creator is to make money, not to help you look (or feel) good.

303. SLOW AND CONTROLLED
If you have a few pounds of fat to lose don't try to lose it too quickly. Healthy weight loss is one to one and a half pounds per week. Starving yourself with an ultra-strict, low-calorie diet will destroy your metabolism, resulting in the lost weight being regained at a later date. In fact you'll probably gain back more weight than you lost.


304. EXPERIMENT
Although it will take a little extra time to experiment with what and how much you eat, the lifelong results will be well worth it. Some experts reduce eating to numbers and promote mathematics as the key to fat loss, but they don't take into account the fact that everyone is different. While the forumla may say your daily caloric intake should be 3200, you won't really know until you actually consume this amount. You may lose fat on this diet, or you may pack it on. It will take you a few months of fine-tuning your caloric intake to discover how many total calories your body can handle.

305. FAT TO MUSCLE AND MUSCLE TO FAT
Since fat and muscle are two different tissues, you can't convert one to the other. Building muscle will help you lose fat because the more muscle you have the higher your metabloic rate and the more calories you will burn even at rest. But you haven't converted your fat deposits into muscle.

306. LOW DOES NOT ALWAYS MEAN LOW
Beware of food products being advertised as low-fat or low-sugar. In most cases as soon as manufacturers lower fat they increase sugar levels. Likewise man low-sugar products have high fat contents. Read the label carefully.

307. HOW MUCH PROTEIN?
Protein can be considered the building material of the human body and is used to manufacture such things as red blood cells, antibodies, muscle tissue, and hormones. Hard-training athletes need more protein than sedentary (non-active) people. Try to eat 0.75 to 1 gram of protein per pound of bodyweight per day. If you weigh 180 pounds you should eat 135 to 180 grams of protein per day.

[UkrainianGuy]

308. DOES MY PROTEIN SOURCE MATTER?
Protein is made up of smaller subunits called amino acids. There are around 20 amino acids; the arrangement of which determines what the protein structure is (i.e. muscle, hormone, antibody). If the body gets low in one amino acid it can usually manufacture it from other amino acids. However, there are some essential amino acids that the body cannot make. Most plant sources are missing one or more of the mino acids. Vegetarians need to combine specific different plant soures to get the full compliment of amino acids. (The exception is soy, which contains complete protein.) However, the simple addition of milk to the equation will assure the full allotment of amino acids are present.

309. SPACED OUT
If you follow our recommendations of eating a gram of protein per pound of bodyweight, you'll quickly realize that's alot of protein. Don't try to consume it all in one sitting. Besides the rish of nausea, the body can realy only utilize about 25 to 30 grams of protein at one time. Any excess could be stored as fat. Try eating smaller amounts of protein thoughout the day. Not only is this easier on your digestive system, it will ensure that there is always building material available for tissue repair.


310. PROTEIN BY THE CLOCK?
Despite the many advantages of sleep, there is one slight disadvantage. As you hibernate your body will start drawing on its nutrient stores. It will also relesae catabolic hormones such as adrenalin, which can break down muscle tissue. If you are what is commonly referred to as a "hard gainer," this is, an ectomorph with a very high metabolism, you may want to expereiment with consuming protein at some point through the night. Set your alarm clock to wake you three or four hours before you'd normally get up, and drink a protein shake. The body now has extra protein to use for bulding muscle.

[waderow]

300, 301 can blow me

[UkrainianGuy]

MAKES PERFECT SENSE TO ME!!!

WELL IF YOUR A BEGINNER WHY WOULD U JUMP INTO DRUGS.. WHEN U DONT EVEN HAVE ANY SORT OF BASE?? NEXT YOUR GONNA SAY A 18YR OLD SHOULD TAKE ROIDS.. LOL

[waderow]

oh, this thread is for 18 yo only. never mind then

[UkrainianGuy]

311. BEWARE OF PROTEIN BARS
They are quick and convenient, but unfortunately often loaded with calories. Generally speaking, the more it tastes like a candy bar, the less healthy it is. Despite the advances made by supplement manufacturers, most of the healthier protein bars (i.e. low fat and low carb) don't taste all that great (chalk and cardboard being the most popular descriptions). Conversely, the better-tasting bars are usually loaded with fat and/or carbohydrates. Unless you are on a strict pre-contest diet, your best bet is probably a middle-of-the-road bar (tastes OK and is not too loaded with fat and carbs).

312. DO I NEED FAT?
With all the negative press fat receives it may surprise you to learn that fat is essential to life. Not only does fat supply energy and serve as an insulator, but many vitamins and hormones are fat-soluble-in other words, you cannot metabolize them without fat. The key to fat consumption is eating the irght type. Fat falls into tow categories, saturated and unsaturated. Saturated and trans fats are solid at room temperature and are the big killers in our society. Those fat deposits that block arteries and cause strokes and heat attacks are primarily from saturated and trans fats. Uunsaturated fats are usually liquid at room temperature and can be considered the good fats. Try to keep your intake of saturated fats as low as possible, and try to avoid trans fats altogether.

313. FAT AS A HEART DISEASE AND CANCER FIGHTER!
Include a moderate amount of fat with your uncooked or steamed vegetables. The latest research has shown that human body needs a certain amount of fat to absorb such cancer and heart disease-fighting compounds as alpha-carotene, beta-carotene, and lycopene. For example, if you're eating a salad, add some olive oil to keep your diet balanced.

314. HOW MUCH SATURATED FAT?
As saturated fat has few redeeming qualities we suggest limiting your intake to less than 10 percent of your total daily caloric intake. Saturated fat is found almost everywhere, so you'll have to make a conscious decision to keep it as low as possible.

315. SOMETHING'S FISHY
Try to eat such fish as salmon, sardines, and herring on a regular basis. these species of fish are rich in omega-3 fatty acids. These "healthy" or "good" oils have been shown to reduce the rish of heart disease, stroke, and prostate cancer. They are also known to help your body release fat deposits as an energy source.

316. BUTTER SUBSTITUTES
If you're like most people you like to put butter on your bread or baked potatoe. One way to eliminate most of the calories and fat is by using a butter substitute. Real butter contains over 100 calories per tablespoon w3hile butter substitutes average only 10 to 15. Real butter also contains about 10 to 12 grams of saturated fat, as compared to zero for most butter substitutes. However, if you are preparing for a contest or even a photo shoot, butter substitutes must be avoided.

[UkrainianGuy]

oh, this thread is for 18 yo only. never mind then

no its not just for 18 yrs olds, this is a thread in the beginner section. These are only tips from a book. Nothing more nothing less. It is was it is.

[UkrainianGuy]

317. BAKED - WHEN YOU MUST HAVE YOUR CHIPS
It's unfortunate that such a healthy food as the simple potato has received such a bad rap over the years. The problem of course is not so much the vegetable but what we tend to put on top of it or cook it in. Creams, butters, and cooking oils will add to the calorie content of a potato by many hundreds. For those who like potato chip, try baked; either homemade or store-bought. We'll be honest, they don't taste quite as good as the oil-soaked variety, but with time they'll grow on you. And your waistline will thank you for it downthe road.

318. SIMPLE VS COMPLEX
Besides fat and protein the other primary nutrient category is carbohydrate. Carbohydrates are either simple or complex. Simple carbohydrates (along with saturated fat the predominat nutrient in junk food) are absorbed rapidly and served as a quick source of energy. Complex carbohydrates take longer to be absorbed (because of their larger - more complex - molecular arrangement) and supply energy over longer peroids of time. Simple carbs are readily stored as fat and should be kept to a minimum.

319. THE DIRTY DOZEN
If at all possible avoid regualr soft drinks. Each can contains from 8 to 12 teaspoons of sugar. At 15 calories per teaspoon that's 180 totally empty calories. You dont need to comsume many soft drinks per day to add hundreds of extra calories to your diet (and waistline!). Substitute water for soft drinks.

320. BEWARE OF "FLAVORED" OATMEAL
Oatmeal is one of the most nutritious of cereals but unfortunately food manufacturers have managed to screw it up. Recognizing that most people have a sweet tooth, manufacturers have added all kinds of "flavorings" to regular oatmeal to make it more appealing. Unfortunately the word "flavored" is just another term for "loaded with sugar and calories". Avoid "flavored" oatmeal or any other similarly advertised cereal. If you want flavor, add some chopped fruit, cinnamon or berries.