Top reasons why bodybuilder fail to achive results

Introduction:
The most frequently asked question in Bodybuilding by the beginners to me is "Why I'm not getting results?"
And I asked them how much do you know about bodybuilding?They start say,"Well,Monday:Chest &  Biceps,Tuesday:Lats & Triceps and the list goes on and on...Bodybuilding is not about it at all.Its actually about the combination of three thing.
1.Workout Plan.
2.Diet.
3.Rest and Recovery.

In these articles we'll be discussing each thing indivisualy.Before that let me tell you the mistakes that most people make.

1.Bodybuilding without setting goals:
This is one of the most important thing.A proverb says:
"If you don't know to which port you are sailing,no wind is favourable",So first of all set your goals,How to do that?I'll be discussing it in later articles.It is better that you subscribe so that you can have an alert.

2.Not having sensible bodybuilding program:
Another thing that should be focused ,a good bodybuilding workout plan,This is the thing where alot of people get stuck.And it depends on you,because you know your own goals but I'll be providing some guideline to il.

3.Not having a sensible bodybuilding diet:
Diet...sounds good,people who want to gain lean mass,looks like a wild hungry animal when they start eating .They eat untill they feel like they're gonna vomit any moment.
To gain lean mass you need a good diet plan,not have to eat everything that you get.

4.Relaying on supplements:
People relay on supplements and sometimes just because of carelessness they get infected.Normally,I advise people to avoid the supplement.In western countries it is very common to use supplement.But really they are not good for your health,so avoid them.

5.Lack of Rest and recovery:
Rest and Recovery:Its simple,"Six days of workout,One day of rest".Not for everyone,it also depend on your goals.

Its all for now,In the next article we'll be discussing how to set goals.Till then take care of yourself and people around you,and don't hurt others if you have a good physiqe.

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Improving Your Vertical Jump

I’ll admit it: I’m an average sized guy, well at least as far as height is concerned. I’ve bulked myself up considerably through weight training using many of the tips I’ve shared with you in this blog but I’ve always wished I was a bit taller. Unfortunately, there isn’t any magic pill that can help us add a few inches to our height. Luckily though, at least as far as sports and athletics is concerned, there *is* something we can do to overcome much of the burden of being an average sized or short guy: improve our vertical jump. Actually, even if you’re already a tall dude, improving your vertical leaping ability is something that will increase your performance in sports such as basketball, football, volleyball, and a whole host of others.


For years, I’d tried to improve my vertical jump but, despite diligent adherence to what I thought was a great training regimen, I was making very little overall progress. Then I noticed this guy at the gym. This dude was stacking aerobic STEP blocks at higher and higher levels and vaulting onto them seemingly effortlessly. He’d do some reps, then add another block, and do some more, and so on and so on. Finally I approached him and asked how he’d managed to achieve such a high vertical jump. He’s the guy I have to thank for introducing me to The Jump Manual, the system he had used to achieve the incredibly vertical leaping ability I had seen him demonstrating in the gym.

Normally, I’m very skeptical of things like this and this time was no exception: my first reaction was “Yeah, right”. But I took a shot, upon my new gym buddy’s recommendation, and damn am I glad I did. It turns out The Jump Manual is put out by a guy named Jacob Hiller who has trained athletes in improving their vertical jump at everything from the high school level all the way up to the NBA pros and Olympic athletes. Jacob’s system covers everything you need to know to improve your vertical jump including complete workout charts to keep track of your training, videos of exercises and stretches, a nutrition plan, and much more. He even offers up techniques you can use if you don’t have access to a gym. In addition, Jacob offers up his own personal consulting services which could include emails, online chats, and even phone calls. Once I started the system, it didn’t take me long at all to start seeing an improvement…now my buddy and I train our vertical jumps together at the gym and I’m keeping pace with him. Plus, when I’m playing some b-ball, I can actually do some dunking for a change. It’s awesome. Take a look at Jacob’s site, watch the intro video, and check out all the info he has to give you. If you want to improve your vertical jumping power (with no bullshit), grab yourself a copy of The Jump Manual today.

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49 Ways to keep your-self motivated!

Image by DVIDSHUB via Flickr

1. Write down your goals.
2. Create a fitness action plan.
3. Devise a desirable reward.
4. Set a completion date.
5. Enter a competition.
6. Enter a competition amongst your friends.
7. Write "Every Day is a New Battle" on your bathroom mirror.
8. Post your favorite fitness role model
9. Practice core strength
10. Read some "how to" fitness articles.
11. Join a fitness web blog.
12. Pray and thank Allah for the amount of weight you've already lost.
13. Make a supportive fitness group.
14. Hang around fit friends.
15. Surround yourself with people and things that promote a healthy lifestyle.
16. Document your progress: weight, body fat, and blood pressure.
17. Talk to competitors and pros that live for fitness.
18. Ask your role models what motivates them.
19. Take a chance and email your role model off their web site.
20. Become a trainer.
21. Humble a trainer by knowing more stuff than him/her.
22. Look like a trainer.
23. Buy new athletic shoes.
24. Buy a new workout outfit.
25. Buy clean, new, and comfortable socks.
26. Wear really bright colors to the gym.
27. Envision your workout during your warm-up.
28. Focus on the workout, one set at a time.
29. Beat yourself up with weights for even getting de-motivated.
30. Test your max on pushups and pullups.
31. Read articles of different Bodybuilders.
32. Help someone who is very overweight or wants to gain muscle.
33. Visit my web site:Bodybuilding Motivation.
34. Place your alarm clock across your bedroom so that you have to get up to turn it off in the morning.
35. Alarm your cell phone to give you daily reminders to eat, work out, and give gratitude.
36. Volunteer your time with people who don't have full function of their bodies.
37. Look up new, healthy recipes to cook.
38. Observe your body type.
39. Learn a new exercise technique.
40. Say a prayer for power right before you train.
41. Say a prayer for performance right before your set.
42. Say a prayer for pain during your set.
43. Say a prayer for persistence after your set.
44. Say a prayer for positive action after you train.
45. Work out at a different gym.
46. Work out at a different time of day.
47. Work out using all new exercises.
48. Read articles on Bodybuilding.com.
49. You know what motivates you. Quit reading and make it happen.

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Diet Strategies for Ectomorphs to Gain Weight

Simply put, you are going to have to eat a lot to grow! There is no way around
that. The primary factor that determines whether you gain or lose weight is your caloric
intake (how many calories you eat). If you eat more calories than you burn (hypercaloric
diet) you will gain weight and if you burn more calories than you eat (hypocaloric diet)
you will lose weight. When you eat exactly the same amount of calories as you burn, it is
called a maintenance caloric diet. Ectomorphs trying to gain muscle need to eat a
hypercaloric diet like anyone else who wants to gain weight.
A simple calculation to determine your maintenance caloric intake is to take your
body weight and multiply it by 15; this gives you your total calories to be consumed each
day. For example, a 200 pound person would consume 3,000 calories a day. Now this is a
very basic way to determine your maintenance caloric intake. A good starting point for
ectomorphs is to set your calories to 500 calories over maintenance. Remember that you
want to gain lean mass, not fat. It would be easy to gain weight by just eating junk food
all day, but you would most likely gain a chunk of fat with the muscle you do gain.
Instead I recommend eating good, clean, nutrient dense foods. If you do not gain weight
at 500 calories over maintenance then increase your calories more.
Tips for Daily Eating
1. Eat lean protein with every meal—Good proteins include chicken, lean beef and
turkey, tuna and other fish, eggs (also has fat) and egg whites, and protein
supplements.
2. Eat unprocessed carbs—The bulk of your carb consumption should be in the
form of quality, unprocessed, low glycemic carbs such as oatmeal, sweet potatoes,
rice, whole gain pastas, breads, and cereals.
3. Eat fruits and vegetables EVERYDAY—Fruits and vegetables contain
vitamins, minerals, and many nutrients vital for good overall health, wellness, and
growth.
4. Eat good fats with every meal (except post-workout)—Dietary fat is very
important for proper body functioning and hormone production. Most people have
an unbalanced view of dietary fat and therefore limit it. Good sources of fat
include almonds and almond butter, peanuts and peanut butter, avocado, flax seed
and olive oil, and eggs.
5. Don’t eat until you feel like you are going to vomit—When trying to gain
weight, some hard gainers eat to the point of vomiting. This is not healthy or
necessary. Instead of eating HUGE meals, I recommend eating 6-7 decently-sized
meals that make you feel full but not STUFFED and BLOATED.
6. Cook meals in advance—Have food already cooked and ready to go when it is
time to eat makes getting enough calories much easier and less of a burden.
7. A macronutrient ratio for bulking is 50:30:20 carbs:protein:fats—One should
always get 1-1.5 grams of protein per pound of bodyweight, this is your primary
objective. Above that, carbs and good fats will make up the bulk of your calories.
If you are consuming 3,000 calories, this would equate to:
a. Carbs = 375 grams
b. Protein = 225 grams
c. Fat = 67 grams
8. Eat the bulk of your carbs around your workout—Weight lifting increases the
body’s need for glucose, therefore it makes sense to eat carbs around your
workout.
9. If you aren’t gaining weight you need to increase your calories—While some
people might be able to gain muscle on 3,000 calories, you may need to eat 4,000
or even 5,000 calories a day in order to grow. It is important to monitor your
weight and body fat% so you can tell whether or not you need to increase your
caloric intake.
10. A cheat meal here and there won’t kill you—If you eat 6 meals a day then that
means you are eating 42 meals a week. Having one or two “off” meals will not
kill you and can me psychologically refreshing. If you want to enjoy a meal out
with your friends and family that is fine and encouraged.
Now that you know how you should eat everyday, it is time to get into the stimulus for
growth, the workout!

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Mr.Pakistan Bodybuilding contest 2010

Congratulations to the Fazal Elahi winning the Mr.Pakistan Bodybuilding contest.Its is the biggest achievement of his life.


Fazal Elahi coming back to his city holding a  Mr.Pakistan Bodybuilding contest cup.

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Congratulations to Winner of Mr.Olympia 2010

AGE 37

HEIGHT 5'9"


CONTEST WEIGHT 270


COUNTRY OF BIRTH United States


CURRENT RESIDENCE Las Vegas, Nevada

OLYMPIA HISTORY 1999, 15th; 2000, 8th; 2001, 2nd;2003,2nd; 2004, 2nd; 2005, 2nd; 2006; 1st; 2007, 1st; 2008,2nd; 2009, 1st

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Protein: The Key to Anabolic Happiness

Proteins

• These nutrients serve as structural building blocks and the “work horses” in body chemistry.

• They are only used as a source of energy when alternative sources are not adequately available - very inefficient conversion to glucose!

• Functions of Protein in the Body:

     o Structural Components of Body (esp. Muscle, Bone).

     o Enzymes (“workhorses” of body chemistry).

     o Hormones (communication).

     o Antibodies (immunity).

     o Emergency source of energy.

     o Help maintain body fluid balance.

• Made up of NITROGEN containing subunits called AMINO ACIDS.

• There are 20 total amino acids.

• 9 of the 20 amino acids are essential: Histidine, Isoleucine, Phenylalanine,Methionine, Leucine, Threonine, Valine, Lysine, and Tryptophan.

Protein Quality—Complete vs. Incomplete

• COMPLETE PROTEINS

     o Contain all the essential amino acids in adequate amounts.

     o Good sources include: Lean meat, boneless/skinless chicken breast, fresh fish, egg white, cheese, milk, soy.

• INCOMPLETE PROTEINS:

     o Lacking in one or more of the essential amino acids.

     o Least present essential amino acid (relatively) is the Limiting Factor in protein synthesis.

• Complimentary Proteins (need to mix & match to get correct quantities and balance).

• Examples:

   o wheat bread/peanut butter

   o beans/rice

Protein Selection Tips and Recommendations

• Select lean meats such as halibut, tilapia, boneless/skinless chicken breast (white meat), lean turkey breast, egg whites and whey protein. You can also occasionally eat LEAN Sirloin steak or any leaner cut of beef.

• Necessary for building lean muscle tissue.

• Protein provides 4 calories per gram.

• Protein needs vary based on activity levels; 0.8 grams per kg body weight in normal people and 1.2 – 2.2 grams per kg body weight in athletes.
• If on a high protein diet, it is essential to stay hydrated. Dehydration and increased protein intake can cause the kidneys to over work themselves.

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Explanation on Phenotypes: What Makes a Mesomorph a Mesomorph?

The term phenotype is defined as “The observable physical or biochemical characteristics of an organism, as determined by both genetic makeup and environmental influences.” (dictionary.com). Ones body type/structure can be placed in three phenotypes:

• Ectomorph—Naturally skinny, narrow bone structure, has a hard time gaining weight.

• Mesomorph—Naturally built, broad shoulders, can gain or lose weight relatively equally.

• Endomorph—Naturally heavy, wide bone structure, gains weight easily.

There is a clear visible physical distinction between the three phenotypes, but what is not visible and often ignored is the biochemical and metabolic differences between the three phenotypes.

Mesomorphs tend to be in the middle when it comes to metabolic rate. While ectomorphs struggle to gain weight and endomorphs have trouble gaining too much weight (specifically fat:muscle ratio), mesomorphs seem to have the best of both worlds; they can gain muscle with limited fat gains. Mesomorphs naturally have more muscle than ectomorphs and have better insulin sensitivity than endomorphs, which makes it
easier for them to gain more muscle and less fat when eating a hypercaloric diet.

In order to create a diet that allows an mseomorph to maximize lean mass gains while keeping fat gains to a minimum, one must understand the metabolic reasons that cause mesomorphs to gain fat. As stated in the introduction, these metabolic causes of fat gain were discussed in my Bulking for Endomorphs book, but will be re-examined here. There are some differences in my recommendations for mesomorphs vs. endomorphs, but a lot is the same.

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Explanation on Phenotypes: What Makes an Endomorph an Endomorph?

The term phenotype is defined as “The observable physical or biochemical characteristics of an organism, as determined by both genetic makeup and environmental influences.” (dictionary.com). Ones body type/structure can be placed in three phenotypes:

• Ectomorph—Naturally skinny, narrow bone structure, has a hard time gaining weight.

• Mesomorph—Naturally built, broad shoulders, can gain or lose weight relatively equally.

• Endomorph—Naturally heavy, wide bone structure, gains weight easily.

There is a clear visible physical distinction between the three phenotypes, but what is not visible and often ignored is the biochemical and metabolic differences between the three phenotypes.

I’m sure everyone has a friend that seems to have the ability to eat endless amounts of junk food and never gain an ounce of fat. On the other hand, you may feel like you gain fat just from smelling cake or pizza. Why is your friend able to pig out and  not add weight while you gain weight so easily? It all comes down to the biochemical make-up of your body.

One’s biochemical make-up refers to the cumulative sum of all of its metabolic processes. Examples of such processes in reference to gaining fat include:
• Lipolysis—The release of fat in the form of fatty acids from adipose tissue (fat cells).

• Lipogenesis—The storage of fatty acids and accumulation of fat in adipose tissue.

• De Novo Lipogenesis—The formation of fat from non-fat sources, specifically acetyl CoA (i.e. carbohydrates).

• Fat Oxidation—The burning of fatty acids to obtain energy.

These four processes are all involved in regulating fat loss and gaining fat and are controlled by a host of other processes, which all work together to maintain a balance of homeostasis.

In order to create a diet that allows an endomorph to gain lean mass while keeping fat gains to a minimum, one must understand the principle metabolic reasons that cause endomorphs to gain fat: insulin sensitivity and nutrient partitioning. This will be discussed in the next post.

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Explanation on Phenotypes: What Makes an Ectomorph an Ectomorph?

The term phenotype is defined as “The observable physical or biochemical characteristics of an organism, as determined by both genetic makeup and environmental influences.” (dictionary.com). Ones body type/structure can be placed in three phenotypes:

• Ectomorph—Naturally skinny, narrow bone structure, has a hard time gaining weight.

• Mesomorph—Naturally built, broad shoulders, can gain or lose weight relatively equally.

• Endomorph—Naturally heavy, wide bone structure, gains weight easily.

There is a clear visible physical distinction between the three phenotypes, but what is not visible and often ignored is the biochemical and metabolic differences between the three phenotypes.

An ectomorph has a fast metabolism and needs more calories to maintain a given weight then an endomorph. This elevated metabolism/increased need for calories could be due to a number of factors including resting metabolic rate (RMR), hormone levels (i.e. thyroid), insulin sensitivity, fat oxidation capacity, to name a few. We will not be examining the biochemical aspects that cause ectomorphs to require more calories, but rather we will go over how to set up a diet and training program geared toward “hard gainers.”

The number one reason causing “hard gainers” not to gain weight is UNDER EATING. In most cases increasing your caloric intake will lead to weight gain. No one should ever say “I’m a hard gainer and that’s that!” because in reality you just need to eat more. It is possible for everyone to gain muscle to matter what their genetic predisposition may be, it just might be harder for some than others. Let’s get into the diet
strategies for ECTOMORPHS to gain weight.

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