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Category: Body Building


    Post From http://www.ifbb.com/2016/08/arnold-classic-asia-first-champions/

    by Armando M.  With great success of audience and competitors finished the Saturday session, at the inaugural edition of Arnold Classic Asia, held in Hong Kong, in modern venue “Asia World Expo”.

    Bodybuilding, Fitness and Women´s Physique where the IFBB sport disciplines celebrated in this session, where worldwide audience discovered 11 new international champions, representing 9 different countries. IFBB activities were follow by thousands of people, in live, where athletes from all the continents where performing intensively for the awards.

    Korea (with two gold medals) and Saudi Arabia (perfectly represented by Junior bodybuilder Hussain Jafar Al Gassas, who got two gold medals, as well) were the most successful national teams, in this session.

    Sunday, 21h the contest will finish with Bodyfitness, Bikini, Men´s Physique and Classic Bodybuilding.


    • Junior (Open):              Hussain Jafar Al Gassas (Saudi Arabia)
    • Master (+40):                Yevgenig Ekimov (Kazakhstan)
    • Master (+50):                Jong Ho Lee (Korea)
    • Bantam W. (-65 kg.):   Hussain Jafar Al Gassas (Saudi Arabia)
    • Light W. (-70 kg.):        Lin Pei Qu (China)
    • Middle W. (-80 kg.):   Omar Khaled (Morocco)
    • Light-Heavy W. (-90 kg): Hyun Jin Kim (Korea)
    • Heavy W. (-100 kg.):   Lam Po Kin (Hong Kong)
    • Super-Heavy W. (+100 kg.): Mikhail Sazonov (Russia)

    FITNESS (Open):   Aleksandra Kepa (Poland)

    WOMEN´S PHYSIQUE (Open): Joan Liew Lee Ting (Singapore)

    Full results: coming soon in www.ifbb.com

    Picture: Arnold Schwarzenegger and Richard Petty, chairman of Arnold Classic Asia; opening the event, in Hong Kong.



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  • 3 Fun Ways to Get Fit Without Stepping into a Gym

    Post From http://www.stayfitbug.com/the-fitness-bug/3-fun-ways-to-get-fit-without-stepping-into-a-gym/

    At this point in the year, your New Year’s resolution to get fit probably seem like a lifetime ago. Rather than wait until next January, though, think about how you can start to take small steps in changing your lifestyle right now. Here are three fun ways to get fit, without having to invest in an expensive gym membership.

    Join a Team-Based Sport

    Working out can occasionally feel pretty lonely. While some will thrive on this kind of isolation, studies actually show that people are more likely to stick to a regime if they work out with a friend. One of the best ways to do this is to join a local sports team. If you were never interested in football, rugby, or any of the sports at school, don’t worry, there are a bunch of other fun options like ultimate frisbee or roller derby out there. If you need to update your wardrobe or need to grab a pair of skates, or boards before getting started, specialists like Skate Hut will stock everything you need.


    Get Your Dancing Shoes On

    If you love to dance, you’re in luck. Dancing is a great form of exercise that, when practiced in a safe environment, is encouraged by all industry experts. Not only can you burn calories, but in time you’ll also build muscle tone and improve endurance too. If you feel self-conscious or worry you lack the rhythm, there will be plenty of classes focused at beginners available. Take a look at the Dance UK’s website to see which agencies are in your area. From ballet to contemporary dance or salsa to ballroom, there’s sure to be a school of dance that interests you.


    Start your own garden


    One final way to get fit that you might not have considered is gardening. An hour spent in the garden pulling weeds and planting vegetables could burn as much as 400 calories, comparable to walking four miles. However, most people find that the most significant change to their health is the change in their diet. Growing your own vegetables is the ideal way to incorporate healthier meals into your day-to-day life. If you live in an urban area, and aren’t fortunate enough to have your own garden, consider taking part in a community gardening project where you can also meet and socialise with new people.


  • How To Do Pull Ups for Beginners

    Post From http://leehayward.com/blog/how-to-do-pull-ups-for-beginners/

    If you suck at doing Pull Ups & Chins Ups and can’t even perform a single rep, then you should give these assisted pull up variations a try…

    Pull Ups are one of the best exercises you can do for building up your upper body. They work multiple muscles in your back, arms, chest, core, etc. and they develop real world functional strength.

    The only problem is that pull ups & chins ups are hard as heck!

    They are very advanced exercises and it can be hard and frustrating for beginners to perform even a single rep, let alone master them and perform multiple sets and reps.

    However, there are some simple assisted pull up variations that you can perform in your workouts to help build up your strength and work capacity. Doing these assisted pull up variations will help you to eventually work your way up to doing proper pull ups and chin ups with your entire bodyweight.

    Watch The Video Below To Learn How You Can Perform Pull Ups…

    Note: if you can watch the embedded video above, Click Here to watch the video on my YouTube channel.

    Progressive Pull Up Program…

    If you would like more tips and tricks for mastering Pull Ups & Chin Ups, then I highly recommend that you download a copy of the “Progressive Pull Up Program”. This will take you through a complete step-by-step graduated pull up training system.

    It doesn’t matter if you are brand new to working out and have never even attempted a pull up before, or if you’ve been busting your butt in the gym for months on end and just can’t get your chin over the bar, the Progressive Pull Up Program will strategically take you through the entire process of conquering one of the hardest exercises in the gym… The Pull Up!

    All phases of training are covered in detail – from the out of shape beginner who can’t even do a single pull up with bodyweight, right on up to the advanced bodybuilder who can bang out multiple sets of weighted pull ups!

    Progressive Pull Up Program
    Click Here to download your copy of the Progressive Pull Up Program.

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  • Ultimate Grocery-Shopping List For The Serious Athlete

    Post From https://www.needtobuildmuscle.com/bodybuilding-blog/2015/02/07/ultimate-grocery-shopping-list-serious-athlete/

    Food is the most anabolic thing you can put in your body. There is no questioning this. The goal of weight training, taking supplements and performance enhancing drugs is to create an anabolic environment. I’m going to use the analogy of a construction site. Creating the anabolic environment would be the process of hiring an engineering team to draft blue prints, renting all the needed equipment and hiring a construction crew.

    grocery list

    Having the entire crew and blue prints ready is great, but nothing can be built until the raw materials are present. You can have the best construction team on the planet, the best blue prints money can buy, but if you don’t have the concrete, base boards and materials needed to build the project, it will all go to waste. The same is true with your body. You can train like an animal in the gym, take every supplement known to mankind, use an aggressive drug protocol but if the raw materials for building the muscle aren’t present (food), you will never accomplish your goals. What you eat will make or break your progress. Point black.

    Similarly, what you eat effects your metabolism and how efficiently your body metabolizes fatty acids. Everyone has heard the statement:  Weight gain/loss = calories in – calories out.
    That is completely correct, you cannot argue with the laws of physics. But what that statement fails to take into account is what you eat (calories in), affects your metabolism (calories out) and how optimal it is for your body to metabolize fatty acids as fuel. I created this grocery list to turn you into a muscle building, fat burning machine.

    Animal Protein

    Protein will be the basis of your diet. Protein is what our bodies are made of. Muscle tissue, skin, hair, bones, hormones and enzymes are all made of protein. Protein is the single most important nutrient for the bodybuilder. As an added bonus, protein is the hardest macronutrient for your body to turn into adipose tissue (fat).

    Red meat, poultry and fish are rich in protein and cholesterol. As an added bonus, red meat is naturally high in creatine and L-carnitine, and the essential fatty acids in fish promote fat breakdown and increase testosterone levels.

    Best Options

    • Boneless, Skinless Chicken Breast (ideally organic) – Breasts or Ground
    • Boneless, Skinless Turkey Breast (ideally organic) – Breasts or Ground
    • Beef Top Round Steaks or Roast, Top Sirloin, Tenderloin, Flank steam or Eye of Round (ideally from grass fed beef)
    • Egg Whites and Eggs (ideally organic and free range)
    • Wild Game Meat (Bison, Elk, Deer)
    • Tuna (water packed)
    • Wild Caught Fatty Fish (salmon, trout, sardines)
    • Wild Caught Lean Fish (cod, sole, halibut, snapper)

    Moderate Options

    • Shrimp
    • Extra Lean Ground Beef or Ground Round (92-96%) (ideally from grass fed beef)
    • Pork Tenderloin (ideally organic)

    Complex Carbohydrates
    Carbohydrates are your bodies preferred energy source, fueling muscle contraction and brain function. Complex carbohydrates are long chains of glucose linked together called polysaccharides. Their long chains cause them to be digested slowly and provide sustained energy levels. Carbohydrates also cause the pancreas to release insulin. Insulin is the most anabolic hormone in your body. Carbohydrates are essential to fuel your workouts and provide the energy your body needs to repair and build muscle tissue.

    Best Options

    • Sweet Potatoes (yams)
    • Quinoa
    • Oatmeal (old fashioned, steel cut or quick oats)
    • Brown Rice

    Moderate Options

    • Potatoes (red, baking, new)
    • Oat Bran Cereal
    • Cream of Rice Cereal
    • Rice Krispies Cereal
    • Brown Rice Pasta
    • Rice (white, jasmine, basmati, Arborio, wild)
    • Amaranth
    • Canned Pumpkin

    Fibrous Carbohydrates
    Unlike complex carbohydrate, fibrous carbohydrates are mainly cellulose. Your body cannot digest cellulose, causing these carbohydrates to be very minimal in calories. Fibrous carbohydrates are high in vitamins, minerals and fiber. Consider these carbohydrates as your ‘filler’ foods. These carbohydrates should be eaten at times when you do not need an energy source, like right before bed.

    Best Options

    • Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
    • Broccoli
    • Asparagus
    • Mushrooms
    • Cauliflower
    • Celery
    • Spinach
    • Kale

    Moderate Options

    • String Beans
    • Bell Peppers
    • Brussels Sprouts

    Other Produce & Fruits
    These carbohydrates have high sugar content, making them rapidly digested and assimilated. These carbohydrates are optimal for times when you want an immediate energy source, like right before your workout or immediately after to replace depleted glycogen levels. Eat these carbohydrates sparingly when not around your workout time.

    Best Options

    • Onions
    • Garlic
    • Tomatoes
    • Zucchini
    • Lemons or Limes

    Moderate Options

    • Carrots
    • Cucumber
    • Green or Red Pepper
    • Fruit: bananas, apples, grapefruit, peaches, strawberries, blueberries, raspberries, black berries, cantaloupe, watermelon, pineapple

    Healthy Fats
    Fats are essential for hormone production, particularly testosterone levels. Protein and carbohydrates should make the premise of your diet, but healthy fats still have their place and should still be included in your diet. As a general rule, if a meal is higher in fat, you will want to reduce the carbohydrates in that meal. Fats have 9 calories per gram, where as protein and carbohydrates have 4 calories per gram. Healthy fats should compromise about 20% of the calories in your diet.

    Best Options

    • Coconut Oil
    • Macadamia Nut Oil
    • Flaxseed Oil
    • Avocado
    • Extra Virgin Olive Oil

    Moderate Options

    • Nuts (peanuts, almonds, walnuts, hazelnuts, brazil nuts)
    • Natural Style Peanut Butter or Almond Butter
    • Seeds (flaxseed, chia seed, pumpkin seed, sunflower seed)

    Dairy & Eggs
    Similar to animal protein, dairy and eggs are great sources of protein. Eggs have the highest biological value of any protein source available. The casein protein found in dairy coagulates in your stomach and can take up to 8 hours to fully digest, making it a great choice to eat around bedtime.

    Best Options

    • Low-fat Cottage Cheese (Wet or Dry)
    • Eggs
    • Egg Whites

    Moderate Options

    • Low-fat Greek Yogurt (plain)
    • Low or Non-Fat Milk

    The human body is roughly 70% water. Every cell, tissue and organ in your body needs water to function correctly. Your body uses water to maintain its temperature, remove waste and lubricate joints. Water helps improve the digestive process and is imperative in maintaining a healthy digestive system. In order to move and flex your muscles, you need water. Water is essential for good health.

    Best Options

    • Bottled Water
    • Sparkling Water
    • Green Tea
    • Coffee
    • Peppermint Tea

    Moderate Options

    • Mineral Water
    • Powerade Zero

    Condiments & Misc.
    Most condiments are high in calories and should be avoided. The condiments I have listed have minimal calories and most have health benefits associated with them. Apple cider vinegar, for example, is antimicrobial, lowers blood sugar, protects against cancer and is full of natural enzymes to help with digestion. Cinnamon has been shown to lower the insulin response of a meal and increase insulin sensitivity in muscles. Sea salt is rich in trace minerals and essential for muscle contraction and keeping hydrated.

    Best Options

    • Apple cider vinegar
    • Mustard
    • Hot Sauce
    • Sea Salt
    • Cinnamon
    • Cocoa Powder (not hot chocolate mix)

    Moderate Options

    • Reduced Sodium Soy Sauce
    • Balsamic Vinegar
    • Salsa
    • Sugar Free Ketchup
    • Chili Paste
    • Extracts (vanilla, almond, etc.)
    • Low Sodium beef or chicken broth
    • Chili powder
    • Mrs. Dash
    • Pasta Sauce

    Supplements & Misc.
    A good diet can be turned great through the use of supplements. Whey protein isolate and casein protein provide the high quality dairy proteins, but without the sugar or fat associated with dairy. Carbohydrate powders are a great asset to use around workouts when you want a carbohydrate source that doesn’t need to be digested and won’t cause stomach distress. A greens powder and psyllium husk fiber will help your body remove wastes and maintain an alkaline PH.

    • Whey Protein Isolate
    • N2Detox
    • Casein Protein
    • Carbohydrate Powder (waxy maize, karbolyn, highly branched cyclic dextrin)
    • MLFB Greens Powder
    • Psyllium Husk Fiber
    • N2Slin

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