1. Weight lift
This one is pretty obvious, if you want to gain mass, you have to lift weights, heavy or light, it's got to happen! The best way to gain mass while weight lifting is lifting heavy. That means HEAVY for YOU, it must be challenging for you. Meaning you want to lift so you can get at least 6 reps, depending on the exercise. To focus on muscle growth, you want to use less body weight exercises, and more free weight exercises. IE: Dumbbells, barbells, etc.
2. Eat the right amount of calories
Your body feeds off the nutrients you eat. If you aren't eating enough, your body just won't grow! A 200lb teenager, has to eat about 3000 calories a day to grow, if he doesn't eat them, he won't grow. The 3000 calories he is eating means he is at maintenance. Maintenance meaning if he eats less, he will be losing weight. A caloric deficit means you are losing weight, whether its fat or muscle. The more clean calories you eat, the more you will grow. Don't be scared of getting too fat.
3. Make sure you always have your needed proteins
When bodybuilding, you want to make sure you have your proteins in place before anything else. if you don't want to eat clean, fine, that's your choice. Just make sure you have atleast 200g of protein in your system by the end of the day. Try to spread your protein equally in every meal. Protein is a necessity when it comes to bodybuilding, without protein, you're going nowhere.
4. Rest is key
Resting might seem like nothing to most teenagers, but it means a lot. When resting, your body is relaxed and does not need to run like it does when you're awake. When you are resting, you're giving your whole core a rest, including YOUR MUSCLES. As a teenage bodybuilder, you want as much rest as possible to maximize muscle growth. Resting will help each and every one of you.
5. Dedication and Consistency
You can't just hit the gym once a month, or even once a week. Teenagers might think eating the gym every once in a while is going to get them big. It won't get them anywhere, being dedicated to the sport, and staying consistent is where its at. Even if you don't see yourself growing right away, keep on weight lifting and stay with it, you'll see progress sooner or later. Quitting is for losers.
Monday, May 17, 2010
Milos Sarcev - Secret of the pros
So you want to learn about nutrition? Milos Sarcev, one of the best nutritionist in the world will show you how to. It's worth the watch.
Watch part one: Milos Sarcev Part one
Watch part two: Milos Sarcev Part Two
Watch part three: Milos Sarcev Part Three
Watch part four: Milos Sarcev Part Four
Watch part five: Milos Sarcev Part Five
Watch part six: Milos Sarcev Part Six
Good luck and enjoy the videos.
TeensBodybuilding.blogspot.com
Watch part one: Milos Sarcev Part one
Watch part two: Milos Sarcev Part Two
Watch part three: Milos Sarcev Part Three
Watch part four: Milos Sarcev Part Four
Watch part five: Milos Sarcev Part Five
Watch part six: Milos Sarcev Part Six
Good luck and enjoy the videos.
TeensBodybuilding.blogspot.com
Wednesday, May 12, 2010
Frequently Asked Questions about Nutrition
Q: How many meals per day should I eat?
A: If you are a newbie to weight lifting, you should be getting 6 meals a day, every 3 hours or so. Once you get used to eating 6 meals per day, start adding 1 meal every 3 months. Once you have reached 8 meals, start adding calories to each meal. This is a very good way to start bulking up.
Q: How much protein should I eat?
A: Proven by research, the right amount of protein to eat is 1g per pound of body weight. Usually teenagers get 1g-1.5g of protein per pound of body weight. What are the benefits of doing this? You're 100% sure you will always get enough protein to nourish your body, especially when bodybuilding.
ie: I weigh 180lbs, my protein intake is 180g.
Q: What are complex carbs?
A: Complex carbohydrates are long chains of sugar molecules that are called starches. They are stored as energy and are very efficient when dieting or bulking. Complex carbohydrates are high in pasta, whole wheat bread, brown rice, sweet potato, baked potatoes and more. These complex carbs are easily digested and have some dietary fiber.
Q: How many calories should I eat?
A: When lean bulking, you should be eating 3000-3500 calories clean. When bulking, you should be eating 4000-4500 calories. When cutting, you should be eating 2000 calories depending on your body weight. The calories you are eating should always be clean. If you are really having a hard time getting your calories in, try to get in a piece of junk food once or twice a day to help you boost those calories up.
A: If you are a newbie to weight lifting, you should be getting 6 meals a day, every 3 hours or so. Once you get used to eating 6 meals per day, start adding 1 meal every 3 months. Once you have reached 8 meals, start adding calories to each meal. This is a very good way to start bulking up.
Q: How much protein should I eat?
A: Proven by research, the right amount of protein to eat is 1g per pound of body weight. Usually teenagers get 1g-1.5g of protein per pound of body weight. What are the benefits of doing this? You're 100% sure you will always get enough protein to nourish your body, especially when bodybuilding.
ie: I weigh 180lbs, my protein intake is 180g.
Q: What are complex carbs?
A: Complex carbohydrates are long chains of sugar molecules that are called starches. They are stored as energy and are very efficient when dieting or bulking. Complex carbohydrates are high in pasta, whole wheat bread, brown rice, sweet potato, baked potatoes and more. These complex carbs are easily digested and have some dietary fiber.
Q: How many calories should I eat?
A: When lean bulking, you should be eating 3000-3500 calories clean. When bulking, you should be eating 4000-4500 calories. When cutting, you should be eating 2000 calories depending on your body weight. The calories you are eating should always be clean. If you are really having a hard time getting your calories in, try to get in a piece of junk food once or twice a day to help you boost those calories up.
Tuesday, May 11, 2010
Bodybuilding Motivation - Great to watch before your workout!
This video is simply great. Followed by a quote of "The pursuit of happiness", this has to be one of the best motivating videos out there, hands down.
Monday, May 10, 2010
Testosterone Levels and Masturbation
The question whether ejaculation or sex before workouts will effect their strength or muscle gains is a common question when it comes to teenagers. Some believe that masturbation before an athletic event will increase their strength gains or their athletic performance.
A study published by "New Scientist" showed that testosterone levels rised after being aroused for 15 minutes WITHOUT ejaculation. The research consisted of 10 men and 10 women, who were exposed to a pornographic film for 15 minutes. The testosterone levels increased by 100% for men and by 80% for women. These testosterone levels also showed aggression and sexual aggression.
Believe it or not, studies on the effects of ejaculation and testosterone are mostly done with animals. A study was issued on a rat, that ejaculated and it's testosterone levels were twice as high, and after ejaculation 4 times in a row, the testosterone levels still remained high.
Final thought: Does it help? Yes it does. To increase testosterone levels, you have to be sexually aroused with ejaculation for 15 minutes. Results may vary.
A study published by "New Scientist" showed that testosterone levels rised after being aroused for 15 minutes WITHOUT ejaculation. The research consisted of 10 men and 10 women, who were exposed to a pornographic film for 15 minutes. The testosterone levels increased by 100% for men and by 80% for women. These testosterone levels also showed aggression and sexual aggression.
Believe it or not, studies on the effects of ejaculation and testosterone are mostly done with animals. A study was issued on a rat, that ejaculated and it's testosterone levels were twice as high, and after ejaculation 4 times in a row, the testosterone levels still remained high.
Final thought: Does it help? Yes it does. To increase testosterone levels, you have to be sexually aroused with ejaculation for 15 minutes. Results may vary.
Sunday, May 9, 2010
How can I build a fast 6 pack?
As some of you might know, there's no such thing as building a fast 6 pack. A 6 pack takes a lot of work year round. Most teenagers want a 6 pack for the summer and ask people around them how they can get a fast 6 pack in 2 months. Let me break it to you right now, it's not possible if you're not dedicated. Maybe you haven't worked year round, and you want a 6 pack now, but it's going to be hard.
First exercise you should be doing for good ab development are leg raises. These are easy to do, and develop good lower ab muscle. Second exercise are regular crunches, you don't want to do too many of these. You can do 2 sets of 20 reps for these to start it off. Then add an extra set every week. Third and final exercise would be decline crunches, for most teenagers, these work very well, and build strong hard abs.
When I talked about dedication earlier on in this article, I wasn't talking about training. Oh no no no. I was talking about dieting! What most teenagers don't know, is that dieting is one of the most important factors when it comes to bodybuilding. Bodybuilding isn't the only thing there is to build muscle. High protein diets are the way to go in this case, you want to keep your protein at 1g per pound of bodyweight, and the rest of calories you can fill up with carbs and healthy fats. Now you want to stay at about 2500-3000 calories to build muscle and stay at your current weight. Obviously, you don't want to gain too much fat knowing that you want a 6 pack for the summer.
This was just a little article to sum it up, good luck to you guys!
First exercise you should be doing for good ab development are leg raises. These are easy to do, and develop good lower ab muscle. Second exercise are regular crunches, you don't want to do too many of these. You can do 2 sets of 20 reps for these to start it off. Then add an extra set every week. Third and final exercise would be decline crunches, for most teenagers, these work very well, and build strong hard abs.
When I talked about dedication earlier on in this article, I wasn't talking about training. Oh no no no. I was talking about dieting! What most teenagers don't know, is that dieting is one of the most important factors when it comes to bodybuilding. Bodybuilding isn't the only thing there is to build muscle. High protein diets are the way to go in this case, you want to keep your protein at 1g per pound of bodyweight, and the rest of calories you can fill up with carbs and healthy fats. Now you want to stay at about 2500-3000 calories to build muscle and stay at your current weight. Obviously, you don't want to gain too much fat knowing that you want a 6 pack for the summer.
This was just a little article to sum it up, good luck to you guys!
Saturday, May 8, 2010
Getting Shredded: 20 tips for a lean physique
As you proceed along the bodybuilding lifestyle path, it is inevitable that at some point you will desire to display your physique in the best way possible. Whether your goal is to compete, look better at the beach or at a special occasion, be more attractive to the opposite sex or take pride in your hard work and accomplishments, nutritional manipulation through dieting as well as dedication to a rational plan–remains the best route to revealing the fruits of your labor.
Over the years, we have found that these are the most significant facets for eliminating bodyfat, which can obscure muscle definition. Consider them when putting together a dieting program that lets you exhibit your physique at its best.
1 Calories Are The Tipping Point
There are numerous tricks you can implement to help burn bodyfat. The key principle above all others is to create a calorie, or energy, deficit to stimulate the body to burn bodyfat as fuel. That means eating less, whether it be fewer calories from dietary fat, carbs or a combo of the two.
2 Calorie Deficits: Weekly Approach
Conventional wisdom states that you have to eat fewer calories daily to shed fat. Not true. On average, you have to eat fewer calories over a seven-day period to drop bodyfat. You can fudge a bit by eating fewer calories than normal for a couple of days, followed by a couple of very strict days and then a few days where you eat roughly what you did before starting the diet.
3 Protein Needs Rise During Dieting
When excess calories from dietary fat and carbs are removed from a diet, the body burns small amounts of amino acids from protein or, worse, muscle mass when calories decline. The extra protein protects muscle loss, because it can be burned in lieu of muscle tissue.
4 Aggressive Dieting Leads Nowhere
If you cut calories too drastically, the body tries to hoard energy by slowing down its metabolism, the calorie-burning mechanism in the body. Moderate cuts in calories, such as decreasing daily caloric intake by 200-400 per day (or 1,400-2,800 per week), allows the body to tap into fat reserves without throwing the metabolism into a tailspin.
5 The Role Of Protein
Of the three sources of energy (carbohydrates, protein and dietary fat), protein has the least impact on fat storage. Overeating calories from carbs and dietary fat will lead to their accumulation as bodyfat. That’s not to say you can, or should, gorge on protein. It means you should add more protein from chicken, turkey or fish instead of snacking on additional carbs or fat to satiate hunger.
6 “Step-Up” Dieting Preserves Muscle & Promotes Fat Loss
Although reducing dietary fat and carbs results in fat loss, keeping carbs down for a prolonged period (more than seven days) can deplete glycogen (stored carbs) reserves in muscle. Low glycogen can trigger the burning of metabolically active muscle tissue. Increasing carb intake by 100-200 grams once each week should replenish glycogen reserves sufficiently to avoid muscle loss and may even increase the metabolism.
7 Thermogenics Offset Metabolic Downturns
Synephrine, evodiamine and capsaicin are common thermogenic agents. They stimulate the nervous system to increase the production of norepinephrine, which, in turn, causes fat cells to release and burn bodyfat. Thermogenics are predominantly helpful in preventing the metabolic slowdown that comes with long-term dieting.
8 Overdieting Has Its Place
Sometimes you have to go to the extreme. A very-low-carb day once every 10 to 12 days, during which you limit your carbs to just 50-80 g, can trick the body into greater fat loss by lowering glycogen reserves. That amplifies fat burning.
9 Disrupt The Regimen
Over time, all diets ultimately cause slowing of the metabolism. When you hit a true “nothing works” roadblock, get off your diet! Eat anything you want for a couple of days–within reason. Load up on “good” carbs and fat before returning to the diet. This splurge will kick up thyroid hormones, which tend to spiral downward with long-term dieting. Once you’re back on your diet, your body will resume burning bodyfat.
10 Fiber Is A Wild Card
Let’s compare two diets with equal amounts of calories and carbohydrates, with the sole difference being the source of carbs. One diet comprises fast-digesting near-fiber-free carbs, such as rice cakes, white rice, white bread and cold cereals. The other comprises slower-digesting fiber-dense carbs, such as oatmeal, whole-grain bread, beans, brown rice and sweet potatoes. The fiber-dense approach will likely result in greater long-term fat loss. Why? Higher amounts of insulin are generally associated with greater fat storage and lower fat burning. Fiber slows the digestion of carbs, which moderates insulin secretion.
11 Glutamine Boosts Recovery & Conserves BCAA’s
Glutamine spares the burning of branched-chain amino acids, which are used in greater amounts when calories decline. Glutamine has also been found to increase metabolic rate and fat burning. Try 5 g of BCAAs before training and another 5 g after training, as well as with breakfast and before bed.
12 Low Blood Sugar Amps Fat loss
When you train with restricted amounts of glucose from carbs in the bloodstream, the natural, training-induced release of the fat-burning hormone norepinephrine exerts a greater impact on fat cells. That’s why the pretraining meal should be a combo of easy-to-digest protein, such as whey protein, with relatively limited amounts of carbs (less than 20 g). Particularly, the carbs should be slow-digesting types, such as fruit, oatmeal, Cream of Rye cereal or whole-grain bread.
13 Fish: A Dieters Best Friend
Many types of fish are virtually fat free and when you deprive the body of the fatty acids found in dietary fat, it encourages the breakdown of bodyfat to make up for the fatty-acid shortfall. The result when you add fish to your eating plan: you will burn more fat.
14 Fatty Fish Also Assist
Even “high fat” fish, such as salmon, bluefish, mackerel and tuna steaks, are “leaner” than protein foods that have comparable amounts of dietary fat, such as red meat, cheese or eggs. These fish sources provide omega-3 fatty acids, which encourage the body to take glucose from carbs and repartition it, sending it down glycogen-storing pathways rather than fat-storing ones. A four-month study demonstrated that 63 overweight subjects who ate higher-fat fish daily lost more weight than those eating fish only once per week.
15 Ratios Are Important
Calories count, and so does the source of the calories. Check out this study. Two groups of women followed a 1,600-calorie daily diet that included 50 g of fat. The difference was that one group went with higher protein and fewer carbs, while the other followed a higher-carb, lower-protein menu. After 10 weeks, both segments lost a similar amount of weight, but a closer look reveals that the higher-protein group had higher thyroid levels and metabolic rates, lost 18% more fat and retained 27% more muscle. The takeaway message: the type of calories affects fat loss. When in doubt, the way to go is more protein and fewer carbs.
16 No Carbs Before Bed
A secondary goal while dieting is to maximize GH output. GH spares the burning of muscle, thereby propping up the metabolism and encouraging the breakdown of bodyfat. GH levels rise in the first 90 minutes of sleep, but the total amount of glucose (from digested carbs) in the blood affects GH release. In short, a low blood-glucose level allows for maximal GH release. Abstain from carbs in the final meal (or two) before bed.
17 Frequent Meals
If you are eating fewer weekly calories than your body is accustomed to, nothing beats eating at least five times a day. Small meals impact fat loss by preventing the metabolism from slowing. They also keep energy levels more stable and ward off feelings of hunger, which is helpful to a dieter trying to get by on less food.
18 Fat Fighters: GLA & CLA
Gamma linolenic acid is an essential fatty acid common to borage oil and black currant seed oil. Conjugated linoleic acid is a fatty acid contained in dairy foods and beef (both are available in supplement form). GLA appears to induce the fat surrounding the spinal cord and organs, sometimes called metabolically inactive fat, to burn calories similar to muscle tissue. CLA likely affects hormone-sensitive lipase levels. HSL acts as a gatekeeper on fat cells to determine when to “open up,” so fat can be burned. CLA can upgrade HSL activity, making you leaner.
19 Never Emphasize Cutting Calories Over Muscle Retention
The minute you cut calories too far, you start compromising muscle mass. Burning muscle, in turn, significantly impairs your long-term objective by slowing down the metabolic rate. As metabolism slows, continued fat loss becomes nothing more than an exercise in futility.
20 Take A Total Break
The body simply does not respond well to continually pushing past the boundaries of lower-calorie intake, especially when implementing all kinds of diet and training strategies. When the body no longer responds, the ideal remedy is to take two or three days off from training while consuming a reasonable menu before beginning again. It’s a contrarian approach, yet it can be remarkably effective.
Over the years, we have found that these are the most significant facets for eliminating bodyfat, which can obscure muscle definition. Consider them when putting together a dieting program that lets you exhibit your physique at its best.
1 Calories Are The Tipping Point
There are numerous tricks you can implement to help burn bodyfat. The key principle above all others is to create a calorie, or energy, deficit to stimulate the body to burn bodyfat as fuel. That means eating less, whether it be fewer calories from dietary fat, carbs or a combo of the two.
2 Calorie Deficits: Weekly Approach
Conventional wisdom states that you have to eat fewer calories daily to shed fat. Not true. On average, you have to eat fewer calories over a seven-day period to drop bodyfat. You can fudge a bit by eating fewer calories than normal for a couple of days, followed by a couple of very strict days and then a few days where you eat roughly what you did before starting the diet.
3 Protein Needs Rise During Dieting
When excess calories from dietary fat and carbs are removed from a diet, the body burns small amounts of amino acids from protein or, worse, muscle mass when calories decline. The extra protein protects muscle loss, because it can be burned in lieu of muscle tissue.
4 Aggressive Dieting Leads Nowhere
If you cut calories too drastically, the body tries to hoard energy by slowing down its metabolism, the calorie-burning mechanism in the body. Moderate cuts in calories, such as decreasing daily caloric intake by 200-400 per day (or 1,400-2,800 per week), allows the body to tap into fat reserves without throwing the metabolism into a tailspin.
5 The Role Of Protein
Of the three sources of energy (carbohydrates, protein and dietary fat), protein has the least impact on fat storage. Overeating calories from carbs and dietary fat will lead to their accumulation as bodyfat. That’s not to say you can, or should, gorge on protein. It means you should add more protein from chicken, turkey or fish instead of snacking on additional carbs or fat to satiate hunger.
6 “Step-Up” Dieting Preserves Muscle & Promotes Fat Loss
Although reducing dietary fat and carbs results in fat loss, keeping carbs down for a prolonged period (more than seven days) can deplete glycogen (stored carbs) reserves in muscle. Low glycogen can trigger the burning of metabolically active muscle tissue. Increasing carb intake by 100-200 grams once each week should replenish glycogen reserves sufficiently to avoid muscle loss and may even increase the metabolism.
7 Thermogenics Offset Metabolic Downturns
Synephrine, evodiamine and capsaicin are common thermogenic agents. They stimulate the nervous system to increase the production of norepinephrine, which, in turn, causes fat cells to release and burn bodyfat. Thermogenics are predominantly helpful in preventing the metabolic slowdown that comes with long-term dieting.
8 Overdieting Has Its Place
Sometimes you have to go to the extreme. A very-low-carb day once every 10 to 12 days, during which you limit your carbs to just 50-80 g, can trick the body into greater fat loss by lowering glycogen reserves. That amplifies fat burning.
9 Disrupt The Regimen
Over time, all diets ultimately cause slowing of the metabolism. When you hit a true “nothing works” roadblock, get off your diet! Eat anything you want for a couple of days–within reason. Load up on “good” carbs and fat before returning to the diet. This splurge will kick up thyroid hormones, which tend to spiral downward with long-term dieting. Once you’re back on your diet, your body will resume burning bodyfat.
10 Fiber Is A Wild Card
Let’s compare two diets with equal amounts of calories and carbohydrates, with the sole difference being the source of carbs. One diet comprises fast-digesting near-fiber-free carbs, such as rice cakes, white rice, white bread and cold cereals. The other comprises slower-digesting fiber-dense carbs, such as oatmeal, whole-grain bread, beans, brown rice and sweet potatoes. The fiber-dense approach will likely result in greater long-term fat loss. Why? Higher amounts of insulin are generally associated with greater fat storage and lower fat burning. Fiber slows the digestion of carbs, which moderates insulin secretion.
11 Glutamine Boosts Recovery & Conserves BCAA’s
Glutamine spares the burning of branched-chain amino acids, which are used in greater amounts when calories decline. Glutamine has also been found to increase metabolic rate and fat burning. Try 5 g of BCAAs before training and another 5 g after training, as well as with breakfast and before bed.
12 Low Blood Sugar Amps Fat loss
When you train with restricted amounts of glucose from carbs in the bloodstream, the natural, training-induced release of the fat-burning hormone norepinephrine exerts a greater impact on fat cells. That’s why the pretraining meal should be a combo of easy-to-digest protein, such as whey protein, with relatively limited amounts of carbs (less than 20 g). Particularly, the carbs should be slow-digesting types, such as fruit, oatmeal, Cream of Rye cereal or whole-grain bread.
13 Fish: A Dieters Best Friend
Many types of fish are virtually fat free and when you deprive the body of the fatty acids found in dietary fat, it encourages the breakdown of bodyfat to make up for the fatty-acid shortfall. The result when you add fish to your eating plan: you will burn more fat.
14 Fatty Fish Also Assist
Even “high fat” fish, such as salmon, bluefish, mackerel and tuna steaks, are “leaner” than protein foods that have comparable amounts of dietary fat, such as red meat, cheese or eggs. These fish sources provide omega-3 fatty acids, which encourage the body to take glucose from carbs and repartition it, sending it down glycogen-storing pathways rather than fat-storing ones. A four-month study demonstrated that 63 overweight subjects who ate higher-fat fish daily lost more weight than those eating fish only once per week.
15 Ratios Are Important
Calories count, and so does the source of the calories. Check out this study. Two groups of women followed a 1,600-calorie daily diet that included 50 g of fat. The difference was that one group went with higher protein and fewer carbs, while the other followed a higher-carb, lower-protein menu. After 10 weeks, both segments lost a similar amount of weight, but a closer look reveals that the higher-protein group had higher thyroid levels and metabolic rates, lost 18% more fat and retained 27% more muscle. The takeaway message: the type of calories affects fat loss. When in doubt, the way to go is more protein and fewer carbs.
16 No Carbs Before Bed
A secondary goal while dieting is to maximize GH output. GH spares the burning of muscle, thereby propping up the metabolism and encouraging the breakdown of bodyfat. GH levels rise in the first 90 minutes of sleep, but the total amount of glucose (from digested carbs) in the blood affects GH release. In short, a low blood-glucose level allows for maximal GH release. Abstain from carbs in the final meal (or two) before bed.
17 Frequent Meals
If you are eating fewer weekly calories than your body is accustomed to, nothing beats eating at least five times a day. Small meals impact fat loss by preventing the metabolism from slowing. They also keep energy levels more stable and ward off feelings of hunger, which is helpful to a dieter trying to get by on less food.
18 Fat Fighters: GLA & CLA
Gamma linolenic acid is an essential fatty acid common to borage oil and black currant seed oil. Conjugated linoleic acid is a fatty acid contained in dairy foods and beef (both are available in supplement form). GLA appears to induce the fat surrounding the spinal cord and organs, sometimes called metabolically inactive fat, to burn calories similar to muscle tissue. CLA likely affects hormone-sensitive lipase levels. HSL acts as a gatekeeper on fat cells to determine when to “open up,” so fat can be burned. CLA can upgrade HSL activity, making you leaner.
19 Never Emphasize Cutting Calories Over Muscle Retention
The minute you cut calories too far, you start compromising muscle mass. Burning muscle, in turn, significantly impairs your long-term objective by slowing down the metabolic rate. As metabolism slows, continued fat loss becomes nothing more than an exercise in futility.
20 Take A Total Break
The body simply does not respond well to continually pushing past the boundaries of lower-calorie intake, especially when implementing all kinds of diet and training strategies. When the body no longer responds, the ideal remedy is to take two or three days off from training while consuming a reasonable menu before beginning again. It’s a contrarian approach, yet it can be remarkably effective.
Thursday, May 6, 2010
Club it up the teen way!
You get a lot of girls don't you? Well I'm sure you're not doing it sober! Alcohol has many side eggects when it comes to bodybuilding. Many teenagers might think that alcohol's only side effect is draining your water, well yeah right!
First of all, when drinking alcohol, you're drinking empty calories. Yes empty calories! That means there are no nutrients. Calories in alcohol can go up to 150 calories for 1 ounce! Can you imagine the amount of calories that is at the end of the night? Here's a table showing the amount of calories in certain alcohols.
What are the other negative effects of alcohol?
Not only is drinking bad for your diet but it also lowers your testosterone levels. When lifting, you want to keep your testosterone levels higher to maximize your muscles gains. You think you've heard it all? Alcohol also elevates your estrogen levels and damages your liver. The best trick is to drink once a month if you really want to have a good time with your friends!
First of all, when drinking alcohol, you're drinking empty calories. Yes empty calories! That means there are no nutrients. Calories in alcohol can go up to 150 calories for 1 ounce! Can you imagine the amount of calories that is at the end of the night? Here's a table showing the amount of calories in certain alcohols.
| Description | Serving Sizes | kCal |
| Calories in Best/Premium Bitter | Pint | 187 | 0.0 |
| Calories in Draught Mild | Pint | 136 | 0.0 |
| Calories in Gin & Slimline Tonic | Single | 56 | 0.0 |
| Calories in Gin & Tonic | Single | 120 | 0.0 |
| Calories in Red Wine | 175ml Glass | 119 | 0.0 |
| Calories in Regular Bitter | Pint | 170 | 0.0 |
| Calories in Regular Dry Cider | Pint | 204 | 0.0 |
| Calories in Vodka & Coke | Single | 120 | 0.0 |
| Calories in Vodka & Diet Coke | Single | 56 | 0.0 |
| Calories in Vodka, Lime & Soda | Single | 76 | 0.0 |
| Calories in Whisky & Lemonade | Single | 82 | 0.0 |
| Calories in White Wine - Dry | 175ml Glass | 116 | 0.0 |
| Calories in White Wine Spritzer (lemonade) | Reg Spritzer (175ml wine) | 138 | 0.0 |
| Calories in White Wine Spritzer (soda) | Reg Spritzer (175ml wine) | 130 | 0.0 |
What are the other negative effects of alcohol?
Not only is drinking bad for your diet but it also lowers your testosterone levels. When lifting, you want to keep your testosterone levels higher to maximize your muscles gains. You think you've heard it all? Alcohol also elevates your estrogen levels and damages your liver. The best trick is to drink once a month if you really want to have a good time with your friends!
Saturday, May 1, 2010
Top 8 bodybuilding mistakes teens make!
You've probably heard it over the years by your parents, older friends, uncles and others. "You're lucky you're a teenager! Enjoy it!", sound familiar to you? Well it is true, we aren't enjoying it the way we should, but we also make many mistakes that we shouldn't be making when it comes to bodybuilding. Here it comes.
1. No diet? Huh so what!
Most teenagers don't see the importance in a diet. They think they can just start working out, and eat whatever they want and gain muscle like "those guys on TV". Well, sorry to tell you that's just not how it works. As a teenager, you shouldn't count calories and macro nutrients, but one thing's for sure, you should time your meals and eat properly. Eat clean and keep a steady 1g of protein per pound of body weight. That's the key to success if you don't want to count your calories.
2. I'll do whatever I want today in the gym.
Ever talk to your friends at school and ask them what they're training and they tell you "well I might do some chest, a little bit of biceps and finish it off with some legs". Yeah, that shouldn't happen at all, knowing what you're going to train gives you more focus and makes sure you are not wasting time. You should always have a scheduled routine on your computer desk, or in your room to make sure you know which muscle you're working on that specific day.
3. Heavy weight! Hell Yeah!
"Let's just lift that weight and get freaking jacked bro!". A lot of teens just want to lift weight and don't care about their form. We all know why they don't care, it's because they don't feel it yet. Once they get older, they're going to feel it and they're going to regret it. Form is always the first thing you should think about when lifting weights. Once your form gets better, then you can increase the weight.
4. Sleeping's a waste of time. (Lack of sleep)
Sleeping is the key to recovery. Your body releases most of its growth hormone and testosterone when sleeping. Even though you have a busy schedule, make sure you get 8 hours of sleep for maximum recovery every night.
5. Over training!
One of the advantages of being a teenager is that your energy is through the roof. Sometimes you may want to go fast, and just do 60 sets of a muscle. Some adolescents may think that "the more you train, the more muscular you get". That's not true, if it was, people would be in the gym 24/7 doing what they have to do to get the biggest. You have to make sure you're getting the right amount of sets for each body part.
6. Let's go drink! Screw my body!
Yes, sometimes on the weekend you go party and have a blast. Here's one thing though, alcohol is BAD for you. It's empty calories. That means you are drinking, and it's not filling you up because it has no nutritional value besides calories. 1 ounce of vodka is 100 calories. Throughout the night you're going to have many ounces of vodka to make sure your drunk. Here's another piece of advise, drinking is bad because it lowers your testosterone levels. When bodybuilding, you want your testosterone levels to be high and alert, not down like an 90 year old man!
7. Not training legs
Many teenagers don't train legs, and the fact is... They don't care about them! Legs aren't something you show to other people, so teenagers don't care about them, not all, but most. A famous exercise that increases muscle in your legs are squats, and squats increase your testosterone levels by a lot. Training legs will also make you stronger for your other lifts.
8. Too many supplements
Too many supplements can cause major headaches and can be dangerous at times. Teenagers want to maximize their muscle gain by buying a lot of supplements, making the supplement industry rich. Teenagers don't understand the meaning of dieting, sleeping, and working hard. If you want to take all these supplements, make sure your dieting, sleeping and hard work are in check.
1. No diet? Huh so what!
Most teenagers don't see the importance in a diet. They think they can just start working out, and eat whatever they want and gain muscle like "those guys on TV". Well, sorry to tell you that's just not how it works. As a teenager, you shouldn't count calories and macro nutrients, but one thing's for sure, you should time your meals and eat properly. Eat clean and keep a steady 1g of protein per pound of body weight. That's the key to success if you don't want to count your calories.
2. I'll do whatever I want today in the gym.
Ever talk to your friends at school and ask them what they're training and they tell you "well I might do some chest, a little bit of biceps and finish it off with some legs". Yeah, that shouldn't happen at all, knowing what you're going to train gives you more focus and makes sure you are not wasting time. You should always have a scheduled routine on your computer desk, or in your room to make sure you know which muscle you're working on that specific day.
3. Heavy weight! Hell Yeah!
"Let's just lift that weight and get freaking jacked bro!". A lot of teens just want to lift weight and don't care about their form. We all know why they don't care, it's because they don't feel it yet. Once they get older, they're going to feel it and they're going to regret it. Form is always the first thing you should think about when lifting weights. Once your form gets better, then you can increase the weight.
4. Sleeping's a waste of time. (Lack of sleep)
Sleeping is the key to recovery. Your body releases most of its growth hormone and testosterone when sleeping. Even though you have a busy schedule, make sure you get 8 hours of sleep for maximum recovery every night.
5. Over training!
One of the advantages of being a teenager is that your energy is through the roof. Sometimes you may want to go fast, and just do 60 sets of a muscle. Some adolescents may think that "the more you train, the more muscular you get". That's not true, if it was, people would be in the gym 24/7 doing what they have to do to get the biggest. You have to make sure you're getting the right amount of sets for each body part.
6. Let's go drink! Screw my body!
Yes, sometimes on the weekend you go party and have a blast. Here's one thing though, alcohol is BAD for you. It's empty calories. That means you are drinking, and it's not filling you up because it has no nutritional value besides calories. 1 ounce of vodka is 100 calories. Throughout the night you're going to have many ounces of vodka to make sure your drunk. Here's another piece of advise, drinking is bad because it lowers your testosterone levels. When bodybuilding, you want your testosterone levels to be high and alert, not down like an 90 year old man!
7. Not training legs
Many teenagers don't train legs, and the fact is... They don't care about them! Legs aren't something you show to other people, so teenagers don't care about them, not all, but most. A famous exercise that increases muscle in your legs are squats, and squats increase your testosterone levels by a lot. Training legs will also make you stronger for your other lifts.
8. Too many supplements
Too many supplements can cause major headaches and can be dangerous at times. Teenagers want to maximize their muscle gain by buying a lot of supplements, making the supplement industry rich. Teenagers don't understand the meaning of dieting, sleeping, and working hard. If you want to take all these supplements, make sure your dieting, sleeping and hard work are in check.
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