Daily Health Workouts

Daily Female Bodybuilding Exercises

08:55

Professional Female Bodybuilding.
While body building started out as a thing for men, a large number of women have also shown interest in the activity over the past three decades or so. Started around 1970, female bodybuilding is today a full-fledged profession that has its own rules and disciplines. Just like male professional bodybuilding, a number of competitions are held throughout the year across the globe for women encouraging them to work harder towards achieving a body that is trained to perfection. Names like Betty Pariso and Nikki Fuller are common amongst women enthusiasts and are seen as idols and inspirations. But what exactly does it take for a woman to achieve a body worthy of competition and how is it any different from male bodybuilding?
Muscle Building and Calorie Intake

Female bodybuilding is different from male bodybuilding in terms of the approach taken to carry out the entire process. Female bodybuilders are required to pack on muscle while keeping the body lean and feminine as opposed to male bodybuilding where mass and bulk are given more importance. While the approach on how to build muscle remains almost the same for both the sexes, it is the diet that is significantly different.

Female bodybuilding is dominantly of two types, traditional and figure. The two types differ not only in terms of how to build muscle but also in terms of diet intake. Traditional bodybuilding is similar to that of male bodybuilding where one is required to ingest about 5000 calories of food a day in order to maintain muscle mass. Figure bodybuilding, on the other hand, is more about achieving lean muscle growth which requires fewer intakes of calories.

Valuable Tips for Bodybuilding Diet

A bodybuilding diet needs to be rich in proteins and carbohydrates in addition to other supplements. A typical female bodybuilding diet should consist of proteins equivalent to around 1 gram per pound of body weight. These can be ingested in the form of egg recipes like boiled eggs and omelets for breakfast. Beef steak, chicken breasts and fish are some other foods one can incorporate in one's lunch and dinner to keep providing the body with the necessary dosage of protein. Post workout whey protein shakes are extremely helpful in the muscle building process.

Protein shakes specifically designed for women are easily available at nutrition stores. A bodybuilding diet should also give equal weight age to carbohydrates. Turkey, tuna and whole wheat bread are some of the richest sources of carbohydrates necessary for mass gain. Combine them into a sandwich for a tasty yet nutritious treat. For dinner, one can go for carbs like pasta, rice and sweet potatoes followed by at least 9 hours of rest. Try to work a schedule which allows you to ingest carbs only after you have worked out.

This ensures that the carbs you intake are fully utilized in the muscle building process and do not add to your body fat. Bodybuilding is faster and far more effective given you take the right diet, especially in women since female bodybuilders are expected to go for a very specific body type. Although rest and exercise are equally important, it is the diet that will make the entire process faster. So hire a dietitian today and follow a strict diet for quick and effective results.Source

body workout

Daily Leg Workouts For Women

08:50

When one decides to get into workout routines whether to build muscles or reduce fat or may be for both, most people forget to include leg workouts in their routine. This is so common that you may not feel any odd about it. Now give a deep thought for a moment. If you neglect your legs, you are actually neglecting half of your body. You are keeping half of your body outside your exercise program. There are several reasons why people do like this. The most common of them are:

- They don't like leg workouts.
- They don't have adequate knowledge how to do leg workouts.
- They do not want bigger legs.
- They are uncomfortable with leg workout.

In this article I am trying to tell you that leg workouts have much more in it than just getting bigger, more toned or stronger legs. If you can see the benefits of leg workouts and you will find all your reasons for not including leg exercises are trivial.

Testosterone is a primary stimulator of muscle building. Imagine what happens when you include a hard set of triceps pushdowns. Your body reacts by producing more testosterone. Let us say just 10% more. Now what this increased testosterone can do for you - it can do a lot including growth of muscle mass, muscle strength, increased bone density and strength, stimulation of linear growth, bone maturation and so on.

As you see here, leg workout is not an option; it is a part of overall exercise routine that you need to follow to get desired result. Are you afraid that you will get bigger leg and you do not want that? That is fine. Just don't pile weights. Stimulate your metabolism and it will have a very positive effect on your whole body. If you say you do not like it, then get the facts straights. You need it. Leg exercises in your workout routine can help you achieve your success in half the time than other 80% who just doesn't do it. Get the result in 6 week what others have been aspiring for 3 months.

Look around at your gym? Do you see some guys with a huge upper body and tiny chicken legs? Do you want to be like that? Look around more; do you see the other bigger guys in the gym? Who are the women that you want to look like? I can guarantee you, those people do leg exercises.

Working with a cardio machine that uses legs does not complete your routine. Working on legs is very important and no excuses please!

Next time when you are in the gym take a look around. Notice the equipments. Also notice that only a handful of people are using them. Be one of them that work on their legs and you will discover a big secret of growth.
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Beginners Workout

Daily Body Building Workouts Tips

08:46

Daily Body Building Workouts Tips.In order to stimulate muscle development we should take a healthy diet and perform a well-planned workout. Most people try to build muscles without a strategy. If you are a beginner and planning for a body building session, then you should follow these tips.

Body Building Tips for Beginners

* Diets play an important role in muscle development. It provides energy and sufficient nutrients to our body. High fibrous foods such as vegetables and fruits are highly recommended. You should also take more than 3 eggs daily.
* In order to burn fat and build muscles, you should create more metabolisms in your body. This can be possible by consuming small meals. You should at least take 6-8 small meals daily.

* You should have a stipulated workout schedule. In order to build muscles, you should start your exercises with cardio workouts such as running or walking. Then you can do some body-weight exercise such as push-ups and sit-ups. Cardio and free hand exercises are the best warm up exercises. It is always advisable to consult a doctor before taking up ultimate muscle building workout session.

* You should never begin your strength training exercises without a warm up session. It is always advisable to spend 20 minutes for heating up your body.

* Weight training exercises are considered to be the best workout for sculpting your body parts. There are various workouts such as Barbell bench press, dumbbell bench press, lat pull down, tricep pull down, hammer curls etc., which can be performed for adding mass to your body.

* Protein supplements are very much required for maintaining the energy levels in our body. You can easily consume protein supplements in between your meals.

* In order to gain muscle mass and enhance our performance, we should take Nitric Oxide. This gas not only stimulates blood circulation but also enhances our endurance and mental health. Nitric oxide transmits messages through our cells, which increases our focus. It prevents heart diseases, lowers bad cholesterol and improves immunity.The overall health gets rejuvenated by its intake.
Article Source: http://EzineArticles.com/2336896

body workout

Daily Arm Workouts for Women

08:23

Oh, yes. Almost every woman whose concern is to look good takes the arm as one of the sexiest part of the body. Anyone will agree that a woman's arm affects her over-all figure and appeal. So you decided it's time to work those arms up.

What are the most common and less time consuming arm workouts for women? Well, I have compiled some of the most basic arm exercises that you can find on the internet. Take these tips and start shaping those arms up!

Figure out your arm's needs

Getting your arms in the best shape takes more than just pumping up and push ups, you need to assess your arm first and determine what it really needs. There are several arm workouts for women so you don't want to do the ones that would worsen your case so it is best to examine the condition of your arms and set realistic goals.

· Arm jiggles - if you have jiggling arms, you don't need to push yourself too hard with heavier weights; just increase your repetitions and add up to your cardio work out.

· Scrawny arms - here you can benefit from push ups. Start with five if you are not too physically active and work on adding up the numbers as day goes by.

Equipments to use in arm workouts for women

· Dumbbells: Choose between 3 to 8 pounds in weight - you are not lifting weights so you do not need too much pressure and heavier ones. No dumbbells? Don't make excuses - get two cans of beans or any can that meets the weight requirement. Bottles of water will also do the trick.

· Stability ball: There are three choices for you - 45 centimeters, 55 centimeters and 65 centimeters. For the 45 centimeters, it is best for shorter, more petite women (4 feet 11 inches to 5 feet 4 inches); for the 55 centimeters, an average woman can make use of this (5 feet 5 inches to 5 feet 8 inches); now, for the 65 centimeters, you will be better of with this if you are taller (6 feet and taller).

Now that you have examined your arm and have determined what type your arm is, you better keep the equipments at hand and follow these basic exercises that focus on arm workouts for women.

Arm workouts for women #1: The perfect pushup

Admit it, unless you are a gym person or knows someone close who does push ups everyday, you do not have any idea how to do proper push ups. Whatever assumptions or practices you might have with regards to push ups - forget it. Re-learn and refresh, take our starter push up advice and stop doing push ups the wrong way.

For starters, if you need to, you can do modified pushups or the ones off your knees. With the modified push ups, you are giving your arms lesser stress and this is a good starter or warming up. You can do 15 to 20 modified push ups before you go to straight full plank. But how do you do full plank?

1. Check you alignment in front of a mirror - yes, you need a mirror that you can use to see yourself doing push ups on the floor. Now, as you position yourself, relax your shoulders and neck. Your hands should be aligned with your chest and is directly under your shoulders and you have to make sure your core is tight.

2. To help execute the perfect pushup use your triceps. You should be able to feel your triceps engage as you lower and lift yourself. You should be stiff and tight from shoulder to foot. Your body should be even - straight and parallel to the floor.

Arm workouts for women #2: Curls

Now, this one should be easy.

Simply "retract" your shoulder blades while holding your elbows in at your side. Maintain this position keeping your core tight and knees soft. When you are ready, "contract" your bicep without letting your shoulders rotate forward.

For starters, 10 times is good. Do this as often as four times a week.

Arm workouts for women #3: Tricep Kickbacks

1. Stand up, bend one knee leaning forward at a 45 degree angle while holding a weight in one hand.

2. Keeping your elbow close to your body, "contract" your tricep. You should be able to feel the movement occur between your elbow and your fingertip.

Arm workouts for women #4: Shadow boxing

This one is fun and there shouldn't be any problem with starters as you wouldn't need any equipments; unless you feel it's about time, you can add weights to intensify your workout. But plain shadow boxing will still help you.

Let's start:

You have to stand with your feet shoulder-width apart. Your knees should be soft and your core engaged. Now, punch across your body 15 reps on each side. Also do upper cuts with your arm bent 90 degrees. Punch upwards across your chest for 15 reps on each side.

Arm workouts for women #5: Cardio

You can do pushups and dumb bell curls all you want and it won't mean a thing. You have to get a few solid cardio workout each week - that being aid by some trainer. Getting your heart to exercise, pump and sweat for at least 30 minutes,3 to 5 times each week is the best practice in working out. You don't need a treadmill; you can do these 3 simple exercises everyday.

1. 5 minutes of jump rope

2. 10 minutes climbing up and down the stairs

3. 15 minutes jogging in place or around your block

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