Marcio Ribeiro » muscle body building http://www.marcioribeiro.com Thu, 29 Jul 2010 07:45:19 +0000 http://wordpress.org/?v=2.8.4 en hourly 1 Advise on what body and muscle building products to take? http://www.marcioribeiro.com/muscle-body-building/advise-on-what-body-and-muscle-building-products-to-take http://www.marcioribeiro.com/muscle-body-building/advise-on-what-body-and-muscle-building-products-to-take#comments Mon, 26 Jul 2010 12:19:11 +0000 admin http://www.marcioribeiro.com/muscle-body-building/advise-on-what-body-and-muscle-building-products-to-take Hi

Can someone please advise me which body building and muscle building products to take. I have been going to the gym for 4 months and not sure which products to take to help build my body. I have got metabolism as I eat so much but do not put any weight on. I go to the gym 3 times a week and train for a hour…

My weight seems to go more to my belly than anywehre else. I just need some advise on what program I should follow at the gym and what supplements to take to get the right body. Thank you.

Any good protein supplement is a must. I’d say BSN’s syntha 6, but there are a number of products that do the same thing.
If you’re looking for a pre-workout supplement, something that will give you extra energy during a workout, then NO-Xplode (BSN) and Superpump 250 (Gaspari) are the best out there.
Just got to remember that supplements are just that, supplements. They shouldn’t replace what should be a good diet. Remember to eat smaller meals, more often, drink more water, have a big breakfast and always get at least 8 hours sleep.

]]> http://www.marcioribeiro.com/muscle-body-building/advise-on-what-body-and-muscle-building-products-to-take/feed 6 will building body muscle make abs flatter? http://www.marcioribeiro.com/muscle-body-building/will-building-body-muscle-make-abs-flatter http://www.marcioribeiro.com/muscle-body-building/will-building-body-muscle-make-abs-flatter#comments Sat, 24 Jul 2010 01:10:06 +0000 admin http://www.marcioribeiro.com/muscle-body-building/will-building-body-muscle-make-abs-flatter hey guys im 21 years old 155 lbs. Im pretty lean with a muscular build but i got flabby abs. If i eat healthy and build muscle will i get a flatter stomach. I figure i will because doesn’t muscle burn fat or something. I aprreciate the comments, thanks.

It’s the one common thing everyone would probably agree on wanting, yet they’d all disagree on how to say it. For example, some people may want washboard abs, others may prefer a flat stomach. You might want to get six pack abs, but your friend might want ripped abs. Person X would love to have chiseled abdominals, yet Person Y would rather have a slim sexy core. No matter which way you say it (and for the record, I find 99.9% of these ways absolutely hilarious) they all mean the same thing.

The big problem here is that a lot of people don’t seem to actually understand what that is and, even more so, how exactly to get it. So… let’s change that.

<——–How to get a "flat stomach" and "ripped abs."——–>
<–http://www.loseweighthappy.info/index.php?option=com_content&task=view&id=181&Itemid=62

hope you success!

]]> http://www.marcioribeiro.com/muscle-body-building/will-building-body-muscle-make-abs-flatter/feed 2 What is the best muscle gain/ body building supplement to get ripped? http://www.marcioribeiro.com/muscle-body-building/what-is-the-best-muscle-gain-body-building-supplement-to-get-ripped http://www.marcioribeiro.com/muscle-body-building/what-is-the-best-muscle-gain-body-building-supplement-to-get-ripped#comments Wed, 21 Jul 2010 14:05:17 +0000 admin http://www.marcioribeiro.com/muscle-body-building/what-is-the-best-muscle-gain-body-building-supplement-to-get-ripped I’m athlete that wants to gain a bit of muscle for summer, i do not want to use any illegal substances. They also must not have any side effects. I just want to gain some muscle, and "do not want to gain to much muscles like body builder".

something to make me look like this guy for summer http://www.youtube.com/watch?v=eRPX4TX-qzs

i already got muscle but i want t get cut.
p.s i do not want any type of steroid or drug.

If you wanna build muscles quick and in a harmless way I strongly recommend you visit www.buildingmusclequick.net. Great information regarding bodybuilding and diet.

]]> http://www.marcioribeiro.com/muscle-body-building/what-is-the-best-muscle-gain-body-building-supplement-to-get-ripped/feed 6 A Beginners Guide to Body Building http://www.marcioribeiro.com/muscle-body-building/a-beginners-guide-to-body-building http://www.marcioribeiro.com/muscle-body-building/a-beginners-guide-to-body-building#comments Fri, 09 Jul 2010 14:21:19 +0000 admin http://www.marcioribeiro.com/muscle-body-building/a-beginners-guide-to-body-building

There has been an increasing number of enthusiasts and apprentices all around the world. Body building is popular with men as young as 15 up to those who are more than 50 years of age. More women are also becoming bodybuilders. Learning body building is quite easy. Doing it is the harder part.

There is no definite age to start body building, especially if you just intend to make a hobby out of it. Beginners can start by following the steps provided here so that they can be well on their way to become bodybuilder certified.

Before starting each bodybuilding session, always remember to focus on one part of your body at a time. Since you are just feeling your way with bodybuilding, it is important that you start slow and concentrate on a single body part per week. Don’t be too eager and over-train yourself. You might lose muscles instead of gaining it. Train your body part in the order of largest down to the smallest.

1. Crunches, 3 sets, 10-20 repetitions. This will work your upper abdominals section.

Lie flatly on an exercise mat with knees bent and feet together. Cup your hand behind your ears and without moving from the hips down, curl up toward your knees. Make sure you use your shoulder blades to lift, and not your back. Do it for 10 to 20 times, depending on how much you can do.

2. Incline press, 3 sets, 12-15 repetitions. This workout is for your upper chest, as well as the shoulders and the triceps.

To do it, lie on an incline press. Make sure your back is flat against the bench. Hold the barbell and lift it off the rack. This is the starting position. Lower the barbell until it touches your chest. Raise the barbell again to starting position.

3. Barbell Squat, 3 sets, 12- 15 repetitions. The primary muscles worked by this exercise are the quadriceps. The hamstrings and the buttocks are benefited as well.

Grasp a barbell palms down. Stand before a rack as high as your chest. Lift the barbell below your neck and across your shoulders. Straight your back and point your toes forward. Knees should be bent slightly. Squat down until your thighs are parallel to the ground. Then stand up again to the starting position.

4. Lying leg curl, 3 sets, 10-12 repetitions. With this exercise, your hamstrings are being worked out.

Lie facing down on a leg curl device. Knees should be below the bench. Your heels should also be placed behind the roller pads. With toes pointing down, extend your legs at the knees. Keep your hips flat on the bench. Bring up your heels toward the buttocks. Slowly go back to starting position.

5. Standing calf raise, 1 set, 12-15 repetitions. Your calves will be worked out with this routine.

With a dumbbell on the left hand hanging down on your side, stretch down to let your heel extend off. Keep your back straight. Put your face up and lock your legs. Get on your toes, rising up as high as you can get and hold for a second. Flex your calf muscle while doing it.

Do these routines from Monday to Friday. Assign Saturdays and Sundays as your work-out day offs. It is also possible to take Wednesdays off your workout schedule. That should still be fine. You can also add in a variety of different exercises so as not to make each day the same as the day preceding it. Variation is also important.

It is also important to do some type of cardiovascular workouts for about 10 to 15 minutes before proceeding to a more rigid set. You can run in place, use the treadmill, or jump on the rope to put your body in good condition before a scheduled workout.

Dieting is also important. Take in protein-rich food and cut on cholesterol and calories. Protein-rich foods are dairy products, meat, fish, tofu, and dried beans like peanuts. The general nutrition guidelines should also be followed.

Bodybuilding requires having a positive mindset to succeed. Beginners should have the right amount of commitment before going ahead with it. There is a lot of work to do. There are a lot of steps to undergo. It will be a long process but the results will all be worth it. Start today. Go on and build that body.

Steve Hudson
http://www.articlesbase.com/non-fiction-articles/a-beginners-guide-to-body-building-93728.html

]]> http://www.marcioribeiro.com/muscle-body-building/a-beginners-guide-to-body-building/feed 0 High Protein Diet Plan – How to Structure the Best Diet for Building Muscle Mass http://www.marcioribeiro.com/muscle-body-building/high-protein-diet-plan-%e2%80%93-how-to-structure-the-best-diet-for-building-muscle-mass http://www.marcioribeiro.com/muscle-body-building/high-protein-diet-plan-%e2%80%93-how-to-structure-the-best-diet-for-building-muscle-mass#comments Sun, 04 Jul 2010 06:59:20 +0000 admin http://www.marcioribeiro.com/muscle-body-building/high-protein-diet-plan-%e2%80%93-how-to-structure-the-best-diet-for-building-muscle-mass

Having trouble gaining muscle mass? You’ve probably tried all sorts of garbage hyped by bodybuilding magazines as “the latest breakthrough” for great muscle gains, but have you really sit down and structure a high protein diet plan in order to incite positive changes with your physique? Before I cover my way of structuring the best diet for building muscle, it’s essential that you sink in a couple of important points beforehand:

1. You’re required to eat about 5 to 6 meals spaced out every 3 to 4 hours, day in day out, otherwise you can forget about having a strong and lean body.

2. Realize that the best diet for building muscle mass involves consuming the appropriate ratio of protein, carbohydrates, and essential fatty acids or generally known as the “good” fats.

So to put on more muscle size, I’d recommend a daily caloric intake of 50% protein, 30% carbohydrates, and finally, 20% fat. Don’t subscribe to the common belief that a high protein diet plan may interfere with the proper function of the kidneys. Remember you’re not planning to lounge on the couch, watching TV while nibbling on junk foods all day. You’re goal is to put on weight by increasing muscle size and the only way to accomplish this is to go on a high protein diet plan. Alright I’m going to stop jabbering now and let you in on how I plan the best diet for building muscle.

Meal Structure 1:

The most important meal of the day, breakfast – 1 scoop of whey protein, 2 whole eggs, 1 mug of low fat milk, a bowl of oats, and a capsule of high-potency multivitamin = 44 grams of protein.

Lunch time – A cup of brown rice, 3.5 oz grilled chicken with 2 egg whites plus mix veggies, and vitamin C = 36 grams of protein.

The third meal – 4 whole eggs, a scoop of whey protein, a cup of pasta and a tablespoon of flaxseed oil = 48 grams of protein.

Dinner – Tuna in water sandwich along with an apple or banana plus vitamin C = 30 grams of protein.

Pre-Bedtime meal – 1 scoop of whey mixed with a large glass of low fat milk, a small cup of yogurt and 1 tablespoon of flaxseed oil = 32 grams of protein.

Meal Structure 2 (workout day):

Breakfast – 1 scoop of whey protein, 1 lean burger patty with 2 whole grain bread, an apple, 1 multivitamin plus a tablespoon of flaxseed oil = 44 grams of protein.

Lunch – A cup of brown rice, 4 oz of stir fry beef with 2 whole eggs, mix veggies and a vitamin C = 40 grams of protein.

Pre-workout meal – A scoop of whey with milk, a bowl of oats and a banana = 32 grams of protein

Post-workout meal – 1 and a half scoop of whey along with a glass of lemonade for spiking insulin through the roof! = 36 grams of protein

Dinner – 3.5 oz chicken breast strips with 1 baked potato, mix veggies and vitamin C = 30 grams of protein.

Pre-Bedtime meal – Another scoop of whey protein mixed with milk, a quarter cup of cottage cheese, a piece of whole grain toast and of course, a tablespoon of flax seed oil = 39 grams of protein

I weigh approximately 175 pounds so I’d try to consume at least a gram of protein per pound of bodyweight on a daily basis. The first meal and second meal nets a grand total of 190 grams and 221 grams of protein respectively. As far as I’m concerned this is the best diet for building muscle. This kind high protein diet plan has served me well so far, and you may use it as a guideline for structuring your very own mass gaining diet.

Eugene Armand
http://www.articlesbase.com/nutrition-articles/high-protein-diet-plan-how-to-structure-the-best-diet-for-building-muscle-mass-714416.html

]]> http://www.marcioribeiro.com/muscle-body-building/high-protein-diet-plan-%e2%80%93-how-to-structure-the-best-diet-for-building-muscle-mass/feed 0 Get Ripped Fast – Building Muscle Mass Quickly http://www.marcioribeiro.com/muscle-body-building/get-ripped-fast-building-muscle-mass-quickly http://www.marcioribeiro.com/muscle-body-building/get-ripped-fast-building-muscle-mass-quickly#comments Wed, 30 Jun 2010 00:27:34 +0000 admin http://www.marcioribeiro.com/muscle-body-building/get-ripped-fast-building-muscle-mass-quickly

Introduction

Bodybuilding is a sport that involves building muscles. The thing I find interesting about bodybuilding is the combination of components and discipline. Bodybuilding is the act of putting on muscle by working out and using a bodybuilding diet to gain weight and muscle. As you gain in confidence and experience you will achieve greater muscle mass and have no trouble in losing fat and building muscle. Bodybuilding is not a project that you work hard on for a set amount of time, finish, and then sit back and admire. It is an ongoing, lifelong process filled with ups and downs, triumphs and setbacks, peaks and recessions. There are many programs available to help you build muscle mass quickly but first let us look at what bodybuilding involves and what you need to know before you get ripped fast.

What Is Muscle Made Of ?

Muscle is the tissue of the body which primarily functions as a source of power. Muscles grow when muscle fibres are damaged and repair themselves following a workout. Muscles will only grow in size when they have fully recovered from the gym workout, then, and only then will muscle growth happen. Muscles need time to heal, once a week for directly hitting a muscle is fine. Muscular development can only happen in the presence of ample amino acids and the only source for amino acids is dietary protein. Protein is not just meat and there are many sources of protein but carbohydrates give the body energy to deal with the rigors of training and recovery.You will probably take a building muscle supplement which the program below will recommend.

How Much Training Will I Need To Do ?

Training at a high intensity too frequently also stimulates the central nervous system (CNS) and can result in a hyper-adrenergic state that interferes with sleep patterns. Training three or four time a week is more than enough. Training does not only include strength training, but also, a healthy diet must also be observed. Training is a key concept, but it is almost useless without proper nutrition and adequate rest. Training only occasionally will not involve any muscle improvement. give the body energy to deal with the rigors of training and recovery. To avoid over training, intense frequent training must be met with at least an equal amount of purposeful recovery.

How Do Famous Bodybuilders Build Muscle Mass So Quickly?

Bodybuilders such as Arnold Schwarzenegger, Lee Priest and Jay Cutler all started competing when they were teenagers. Bodybuilders seek out low-glycemic polysaccharides and other slowly-digesting carbohydrates, which release energy in a more stable fashion than high-glycemic sugars and starches. Bodybuilders exist on a diet of protein to develop muscle, and have a skinny supermodel’s aversion to fat. Bodybuilders split their food intake for the day into 5 to 7 meals of roughly equal nutritional content and attempt to eat at regular intervals (normally between 2 and 3 hours). Aspiring bodybuilders therefore should design their training programs to allow time for recovery and growth. Bodybuilders perform a lot of isolation movements, or exercises that work only one muscle or group of muscles at a time.

Get Ripped Fast At Home Or In The Gym?

The great thing about bodybuilding is that you can do it with very basic equipment while training only a few hours each week. Natural bodybuilding without drugs is all about achieving your body’s maximum potential without using steroids or other growth enhancing drugs. Stick to building muscle supplements which are safe such as protein and whey powder and also creatine which is now regarded as one of the safest things you can take.
The program below will give you a great start in gaining weight and muscle in no time !

Mark L. Robertson
http://www.articlesbase.com/health-articles/get-ripped-fast-building-muscle-mass-quickly-677389.html

]]> http://www.marcioribeiro.com/muscle-body-building/get-ripped-fast-building-muscle-mass-quickly/feed 0 Can you tone abs while building muscle in the rest of the body? http://www.marcioribeiro.com/muscle-body-building/can-you-tone-abs-while-building-muscle-in-the-rest-of-the-body http://www.marcioribeiro.com/muscle-body-building/can-you-tone-abs-while-building-muscle-in-the-rest-of-the-body#comments Sun, 27 Jun 2010 05:04:22 +0000 admin http://www.marcioribeiro.com/muscle-body-building/can-you-tone-abs-while-building-muscle-in-the-rest-of-the-body Hey, i’m 5′8, 132 lb and an active triathlete and I was wondering if it would be possible for me to continue lifting heavy with chest, shoulders, and legs workouts along with my cardio (and eating a ton) to build muscle mass in my body but at the same time build a lot of definition and tone in my abs. Is this possible? Or must you first lift heavy and eat a lot then tone down separately…?

I’m guessing you are a guy?
You need to do abs, first start every Second day for a week, then Every day after that- rest weekends.
If you are a triathlete you should be doing alot of cardio to burn fat, try eat more protein & less junk food ( if u eat it), no white bread, no fried food, no cooldrinks- fatty foods for 3 weeks, if you still dont see a difference then go see a dietitian :)

]]> http://www.marcioribeiro.com/muscle-body-building/can-you-tone-abs-while-building-muscle-in-the-rest-of-the-body/feed 2 does doing cardio use up the carbs and protein needed for building upper body muscle? http://www.marcioribeiro.com/muscle-body-building/does-doing-cardio-use-up-the-carbs-and-protein-needed-for-building-upper-body-muscle http://www.marcioribeiro.com/muscle-body-building/does-doing-cardio-use-up-the-carbs-and-protein-needed-for-building-upper-body-muscle#comments Wed, 23 Jun 2010 22:26:36 +0000 admin http://www.marcioribeiro.com/muscle-body-building/does-doing-cardio-use-up-the-carbs-and-protein-needed-for-building-upper-body-muscle im trying to put on as much muscle as i can without putting on too much fat…want to go on runs but not sure if that will use all the energy for building the muscle

It’s always best to do cardio first as if you do it after weights it will be too tiring. Try eating high protein and carbs 2 hours before cardio then eat more protien and carbs strait after, then 2 hours after eating do your Weight training. Or do weight training one day then cardio the next.

The advantage of cardio for weight training is that you can lift weights longer without tiring so quickly, and not having long rest periods.

Basically, those carbs and protein would be used on whatever exercise you do first to build muscle and supply energy- but it all depends on how long the exercise is because your body wont release all the protein and carbohydrates strait away. So if say 30 mins cardio then 30 mins weights you should be fine but make sure to eat some protein after your workout to help with recovery.

]]> http://www.marcioribeiro.com/muscle-body-building/does-doing-cardio-use-up-the-carbs-and-protein-needed-for-building-upper-body-muscle/feed 4 what is the best thing to eat to help build muscle when body building (upper body)? http://www.marcioribeiro.com/muscle-body-building/what-is-the-best-thing-to-eat-to-help-build-muscle-when-body-building-upper-body http://www.marcioribeiro.com/muscle-body-building/what-is-the-best-thing-to-eat-to-help-build-muscle-when-body-building-upper-body#comments Wed, 16 Jun 2010 05:18:55 +0000 admin http://www.marcioribeiro.com/muscle-body-building/what-is-the-best-thing-to-eat-to-help-build-muscle-when-body-building-upper-body i know protein is the main/best thing but in what form and how much?

fish and meat are the best. actually, anything will do. just don’t eat too much carbohydrates. try to learn more about balance diet. the site given above is good. you can also try its affiliate site.

http://top3fitnessprograms.com/

]]> http://www.marcioribeiro.com/muscle-body-building/what-is-the-best-thing-to-eat-to-help-build-muscle-when-body-building-upper-body/feed 3 What is the best muscle building upper body routine? http://www.marcioribeiro.com/muscle-body-building/what-is-the-best-muscle-building-upper-body-routine http://www.marcioribeiro.com/muscle-body-building/what-is-the-best-muscle-building-upper-body-routine#comments Mon, 14 Jun 2010 16:51:46 +0000 admin http://www.marcioribeiro.com/muscle-body-building/what-is-the-best-muscle-building-upper-body-routine Hello,

I am looking for a really good, descriptive upper body routine. The main goal of this routine is to build muscle. Obviously i would also like to increase my strength. I am willing to put in as much time as possible, i just cannot find a routine which is good.

Does anybody know where i can find a very detailed and descriptive routine for upper body online?

Jack

according to exercise for men the first 3 exercises i would recommend that covers most of the upper body are they 3 UPs; the push up (the chest,triceps,shoulder, abs), the chin up(back muscle groups, shoulders, upper arm) and the sit up( abs, lower back). these three should we incorporated into a broader routine of exercises which can include the bench press (for more muscle mass), free weights and dumb bells and all the other stuff that guys do in gyms these days (like row cables or something like that)

edit; check body building.com or exerciseformen.com

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