Love My Muscles | words of a female amateur bodybuilder | Page 19

From the Blog

Overtraining

I am sure you’ve heard the term overtraining, a couple of times in your life. It’s a term used very often by fitness gurus, to make sure that people understand that training too much and too often, can sometimes be detrimental to your gains and even your health. Overtraining occurs, when you’ve been working out more than you should be. Because you’re not giving your body enough time to rest and recover, this will prevent any new mass from developing. In fact, overtraining can lead to a loss of appetite, loss of overall motivation and constant fatigue. Here are some guidelines to look out for, if you suspect you’re overtraining. Your muscles are still sore, when your next workout session comes around You are having a hard time falling asleep or staying asleep at night You’re feeling anxious or depress You have no energy at the beginning or even during your training You are not seeing any type of muscle gains, whatsoever You feel lazy and a lack of motivation The best way to overcome overtraining, if you feel you’ve encountered this wall, is by taking some time off. I will suggest maybe 5 to 7 days off, to help your body recover fully. Ease yourself back into your training, and make sure to follow your routine. Don’t believe you’re superman, who doesn’t require any type of rest, for their body to recover. You want gains, so you have to make sure you’re getting your 6 to 8 hours of[…]

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Nifty Calculator

Remember I was focusing on macro-nutrients, a couple of days ago. Well, I found a nifty little calculator on freedieting.com that we use the calories maintenance calculator from, calculating the macro-nutrients and breaking it down for you. It seems to follow a 1.5 grams per body weight for the proteins but it’s just a little interesting program to help you familarize yourself with macros and what their necessities are in breakdown. Will be adding it to the Useful Links box at the bottom of this website. So if you forget to bookmark it in your browser, just come right back on my site and head over to the Useful Links box. Nutrient Calculator!

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Number of Sets and Reps

Yesterday I touched on what sets and reps meant. Not only that but I also gave a brief guideline on how to utilize these new terminologies, to your weight training benefits. Basically, now that I know what these terms are, how do I use them? When weight training, we have to recognize the size of our muscles that we are going to train. The arms are small muscles, which don’t require too much training to grow. Besides that, they are also secondary muscle groups that are indirectly worked out when training backs, chest, etc. Because of them being complementary muscles, anyone who’s training for mass would pair them with say; triceps on chest days. By having triceps on chest days, you’re warming up your triceps indirectly, preparing it for isolated tricep workouots after the chest exercises are done. So because arms are small, the amount of exercises per session should be low. For the general guidelines, 3 to 4 exercises is enough for biceps and for triceps, individually. With a max of 8 exercises per arm session, if you are training arms on it’s own day. If it’s on a chest or back day, and you’re training triceps and biceps respectively, then 3 exercises is sufficient. For some people, they would do more because they’re on the intermediate level and have come to realize a little higher volume tends to work for them. As a beginner, one needs to recognize what works for their own body. So start off with[…]

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Intermittent Fasting

Now this concept might be a little too advance for any beginners coming to my website, but for anyone who’s been lifting for a couple of months and still looking for a structured meal plan or a protocol to follow, this may be of some important use to you. Intermittent fasting, is just what you are thinking. It’s a fast. Everyone knows, a fast is basically not eating anything during a period of time. All you can have is water, and that is it. The first time I came across this eating protocol, I was a little confused on how it worked. I saw people posting pictures of their transformations, of gaining lean body mass via using this. So, obviously I was intrigued. Leangains.com, is the website that has the information that pushes intermittent fasting as a eating protocol that absolutely, without a doubt, works. Obviously, results come only if you follow it properly. Not only that but he also molds it into the concept that I tend to use, for my own intermittent fasting. This type of fasting, tends to work very well for people who work a 9 to 5 or 8 to 4, shift. It’s generally not conducive to some people, because the eating window when it approaches, may be hindered by other activities that is required of you. But, if you generally have lunch at 12, and wake up around 5 to 7 in the morning, this is a perfect eating plan for you. Firstly, you[…]

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Reps, Sets etc.

Reps and sets, two basic terminologies that bodybuilders, weight trainers, powerlifters, etc, have to be familiar with. Not only for gym protocol, just in case someone asks how many sets you have left, you can actually respond, but because it’s the basics of weight training. Without knowing what they mean, you wouldn’t be able to utilize workout plans or programs, efficiently. So let’s get right to it. Sets are the particular number amount, of an isolated exercise. For example; if someone said they are going to do 3 sets of biceps barbell curls, this means they are going to do 3 separate individual executions of that exercise. So basically 1 set, rest, 1 set, rest and 1 set and rest. This equals 3 sets of that particular exercise. Now that we got the higher aspect of weight training workout understood, we’ll go onto reps. Reps are included in sets and are the movements involved in sets. So yet again, with the biceps barbell curls, the reps would be how many of that motion, up and down, is involved in that 1 set of that exercise. Generally, it’s displayed as for example; 3 x 10. 3 is the sets and 10 is the reps. The positive motion is the contraction of the muscle, so the top motion. The negative motion, is the extension of the arm, so the down motion. Each, complete negative and positive motion equals a full rep. So a quick run through; sets are the number of a[…]

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