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Body Building is a sport for Everybody: Males and Females

Posted on by Elen Stone / Posted in Articles | Tagged , , , , , , , , , , , , , , , , , , , | Leave a comment

When you start a body building program, be aware that this has generally always been a male sport.  That doesn’t mean that females can’t be body builders, but male body building has always been the norm.  The reasons are far reaching actually.

Body Building for Males

Males naturally produce a large amount of testosterone in their bodies.  Testosterone lends itself to longer, more intense workoutsIt’s a natural part of male body building.  Testosterone makes men more aggressive, and as a result, they are able to work out more intensely.  That means their muscles work harder and grow larger because of their body building program.

TIP! Do you think that you are too busy to stay fit? Do two shorter workouts instead of one long one. Do not increase the time you workout, but try to break it into a half.

When the talk begins to turn toward male body building, it’s natural to speak of body building supplements.  Many males can benefit from body building supplements just as many females can.  However, because of the male anatomy as well as the naturally produced hormones by men, they can benefit much more by adding supplements to their workout programs.

Males are better able to focus on body building because of their natural constitutions.  Their muscles are just waiting to be worked to the point of toned as opposed to females.  That’s not to say that females are not able to work out with the same intensity as males.  What it means is that men grow differently that women do and so do their muscles.

TIP! By varying exercise activities, one can maximize the benefits their body receives. If you normally use your treadmill for exercise, you can switch things up by going for a run around your neighborhood.

When males are undertaking a body building program, they need to keep in mind a few specific points. Among these include maintaining an adequate diet that will give you the vitamins and minerals that you need to bring the nutrition to your muscles that will help you to build muscle mass.

An effective male body building program also needs lots of rest as well as lots of water intake.  You need to hydrate yourself along with your muscles to make sure that the water works for the good of your workout.

Body building for males means working muscles beyond what you ever thought they could do.  As a male, you are naturally able to build your muscles because of the hormones that you produce.  That makes you at an advantage over the women, but not always.  The effectiveness of a workout depends on how hard you work your muscles and how you concentrate your energy.


Body building for males requires you to concentrate on certain muscle groups so that you can make some huge muscle mass.  If that is your goal as a male body builder, then by all means, pursue it!  Male body building means making a gorgeously toned body while becoming fit and trim at the same time.

Body Building for a Woman

Men aren’t the only ones who can build a great body.  Body building for a woman is a great way to lose weight, get fit, and look great.  An effective body building program won’t make a woman look muscular necessarily.  This is one reason why many women hesitate to start lifting weights and exercise intently.  What a good body building program for a woman will do is sculpt a beautiful body that you can be proud of.

Body building in general started gaining popularity in the 1970’s after the release of the movie “Pumping Iron” starring Arnold Schwarzeneggar.  It was about this time that the women’s liberation movement began rising in popularity as well.  As women started standing up for their rights, they also began to exercise their options to do what men were doing – and that included body building.

Now, there are two categories of body building women:  those who work for health and those who work for competition.

Of course, any body building program for a woman will have great health benefits, but those who want to compete will find themselves working in a different way.

Many women hesitate to start a body building program because they don’t want to look like male body builders with huge muscles and oversized shoulders and legs.  But women are different from men in that they cannot naturally produce the huge amount of testosterone that men have which contributes to large muscles in men.

Body building for a woman is more about sculpting muscles to look toned and strong – not to become large and massive.  This can happen only for those women who choose to use illegal substances such as steroids.  But body building for a woman who chooses the healthy route will simply make a chiselled body that looks and feels great.


Many people think the female body is naturally a work of art, but it’s easy to get off track with the stresses of everyday life – especially for women.  They are expected to hold to a pre-conceived ideal of what a woman is supposed to look like.  But every woman is different just as every woman’s body is different.

Body building for a woman can make her more confident, feel better about herself, and look great in the process.  Many people think that the strong, chiselled muscles that female body builders have IS the ideal of what a woman is supposed to look like.

Getting healthy and staying healthy is important for everyone.  Body building for a woman can help get her there and stay there.

The Best Tips For A Great Exercise Program – Home Gym and Walking

Posted on by Elen Stone / Posted in Articles | Tagged , , , , , , , , , , , , , , , , , , , | Leave a comment

Today, with our busy lifestyles, few of us that have families can afford to take the time necessary to go to the fitness club or neighbourhood gym on a regular basis.

Heck, even if it’s within a short distance, we’re talking about several hours commitment per session.

Who has the time for that!?


Still, we all already know that exercise is just downright good for you.  If you name any random 10 medical situations and diseases, I’m very sure about this, that some form of frequent exercises is a good treatment or preventative measure for at least 9 of them.  Diet and exercise pop up as actions to prevent many of the diseases that ail us today, and both of these areas are a good place to focus on if your concerned about your health.

Even just some simple walking for exercise can go a long way to improving your health.  Walking for exercise is fun, easy, and is a great stress reducer but more on that in details bellow.

Another idea is that of a home gym equipment.  And I’m not talking about enough equipment to fill up the basement or several bedrooms and the living room.  What you want is something that you enjoy and that can be done in the privacy of your home whenever you desire.  A friend, who’s working on his muscle tone has a resistance weight training program with 1 piece of equipment.  The wife of my brother likes the aerobic action of a small trampoline and treadmill and have only these 2 devices at home.

The idea of home gym equipment need not be a daunting enterprise, just something that will can save time and allow you the exercise program that your desire right there in your own home.

Another great workout however is simply walking! 

The great thing about walking for exercise is that you can do it anywhere.  You have absolutely no excuse for not getting up and walking around for at least 30 minutes a day.

So, it’s raining outside?  Take an umbrella!

Seriously, just get out for a short walk around the block a couple times and you’ll thank yourself for it later.  If the weather is absolutely bad outside, just walk around your house or apartment for a while. This is better than doing nothing!

Walking for exercise is extremely low impact, and so anyone of any age can do it safely and frequently without worrying about damaging themselves.  It is harmless.

Running and other more strenuous forms of exercise can cause all kinds of joint pain and soreness and isn’t recommended unless you are in a better shape.

A lot of recent studies into different forms of exercise are showing that walking is every bit as good for you as running or other more vigorous exercises, you just need to do it longer.  If you are walking for exercise, go for at least 30 minutes or even an hour.  The more the better, as you can’t hurt yourself by walking too much.

There are a lot of exercise programs that are beginning to realize the benefits of walking for exercise.  As it is something virtually anyone that can walk can do, there is a huge target market for walking programs.  I’d recommend any program that motivates you to walk frequently.  Even without one, there are hiking and walking clubs all over the place to join.  Not only can walking for exercise be a way to maintain good health, but it can be a good way to meet new people and form new networks.

With so many benefits and virtually no cons, you can’t go wrong with walking for exercise.  Its only drawback is that it takes time to do, but it is time well spent.  What is the value of good health and longevity?

Also add on a favourite piece of gym equipment and you have everything needed to develop a healthy workout and exercise program without the inconvenience of going to the gym all the time.



Ten Ways To Get 10 Mins Of Fitness Exercise Every Single Day

Posted on by Elen Stone / Posted in Articles | Tagged , , , , , , , , , , , , , , , , , , | Leave a comment

Fitness Training Experts recommend working out 40 minutes to an hour a day (30 minutes for beginners) for weight loss and fitness.

But if you’re like most women, you don’t always have a block of 30 to 60 minutes a day to offer exclusively for doing your fitness workouts.

You can still exercise–you just need to sneak in the equivalent in resourceful ways.

“The main idea is just to keep moving,” say many fitness experts. For example get a cordless phone or install a very long cord on your regular phone and walk while you talk.

Find whatever works for you and just move.

Park half a mile from the mall or your work and walk, walk, walk. Take the stairs instead of the elevator. Those little but important things add up.

Every Stolen Moment Adds Up

In case you think that short bursts of activity have an insignificant effect on your fitness program, just think again. Researchers found out that women who split their exercise into 10-minute increments were more likely to exercise consistently, and lost more weight and easier after 4-6 months, than women who exercised for 20 to 40 minutes at a time.

In a landmark study conducted at the University of Virginia, exercise physiologist Glenn Gaesser, PhD, asked men and women to complete 15 x 10-minute exercise routines a week. After just 21 days, the aerobic fitness volunteers were equal to the 10 to 15 years younger people because their strength, muscular endurance, and flexibility were equal to them.

In another study, researchers at the Johns Hopkins School of Medicine in Baltimore also found that for improving health and fitness in inactive adults, many short bursts of activity are as effective as longer, structured fitness workouts.

“It would be useful for people to get out of the all-or-nothing mind-set that says –‘If you cannot exercise at least for 30 minutes, then you are wasting your time’-” says Glenn Gaesser.

Breaking your exercise into small chunks on your overscheduled days can also keep your confidence up, says Harold Taylor, time management expert and owner of Harold Taylor Time Consultants in Toronto, who has written extensively on the subject.

“Skipping exercise altogether is ‘de-motivational’–you feel depressed and guilty,” Harold Taylor says. “If you skip it, you tend to figure, ‘What’s the use? I can’t keep up with it anyway.’ Yet as long as you make some effort each day, that motivates you onward. Success breeds success.”

Keep also in mind, though, that short bursts of exercise are meant to supplement, not replace, your regular fitness routine. Here’s a roundup of practical ways to work exercise into your day even when you “don’t have time to exercise.” (You don’t have to do them all in 1 day; select what works for you.)

Short bursts of exercise around the House

  1. When you go outside to pick up your morning newspaper, take a brisk 5-minute walk up the street in one direction and back in the other.
  2. If you’re housebound caring for a sick child or grandchild, hop on an exercise bike or treadmill while your ailing loved one naps.
  3. Try 5 to 10 minutes of jumping jacks. (with this exercise, a 150-pound woman can burn 90 calories in one 10-minute session.)
  4. Cooking dinner? Just do standing push-ups while you are waiting for your meal to be cooked. Stand about an arm’s length from the kitchen counter and push your arms against the counter. Push in and out to work your arms and shoulders.
  5. After dinner, go outside and play tag or shoot baskets with your kids and their friends or walk few times around the buildings’ block.
  6. Just before bed or while you’re giving yourself a facial at night, do a few repetitions of some dumbbell or free weights exercises. Just keep a set of free weights on a shelf in front of your bathroom sink.

While Waiting

  1. Walk around the block several times while you wait for your child to take for examples a music lesson. As your fitness level improves, add 1-minute bursts of jogging to your walks.
  2. Walk around medical buildings if you have a long wait for a doctor’s appointment. Just ask the receptionist to give you an idea of how long you have left to wait. Most of are usually very willing to tell you.
  3. While your son or daughter plays a soccer game, walk around the field and train yourself a bit.
  4. Turn a trip to a park with your child into a mini-workout for you. Throw a ball back and forth and run for fly balls.

All these above are only few small tips and ideas how to use your time gaps for your 10 min training.

You can just find more ideas to do it and remain healthy, fit and full of energy your whole life.